Weight Loss Calorie Calculator / Calorie Deficit for Beginners
If you are ready to get off the diet train and learn how to calculate calories for weight loss so you not only achieve fat loss, but keep it off! This is a simple way to calculate your calorie intake for weight loss and get into a calorie deficit. I give my two main tips (weight loss calorie intake & protein intake info) so watch right to the end and get started on your journey to sustainable, but enjoyable weight loss!
#weightlosscaloriecalculator #caloriedeficit #weightlosscalories
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GET YOUR FREE CALORIE DEFICIT EXPLAINED GUIDE HERE
In this Video:
0:00: Intro to Weight loss Calorie Calculator & Calorie Deficit
1:06: What is a Calorie Deficit
1:56: BMR & TDEE
2:17: how To Calculate Your Calories For Weight Loss
5:16: How to Use MyFitnessPal To Track Calorie Intake
6:11: How Much Protein To Eat To Lose Weight
8:38: Free Calorie Deficit Guide
MORE INFO ON MY PRIVATE TRAINING STUDIO AND MY ONLINE TRAINING PLANS, NUTRITION COACHING, AND ACCESS TO MY FITNESS APP + MY FREE GUIDE – 5 SECRETS TO FASTER FAT LOSS
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WATCH NEXT FOR MORE WEIGHT LOSS HELP (MENTIONED IN VIDEO):
HOW TO INCREASE PROTEIN INTAKE (A DAY OF EATING WITH ME!)
MYFITNESSPAL TUTORIAL TO LEARN HOW TO COUNT CALORIES
BMR & TDEE EXPLAINED
LOSING INCHES BUT NOT WEIGHT? WEIGHT LOSS VS. FAT LOSS
HOW TO MEASURE WEIGHT LOSS WITHOUT THE SCALE
HOW TO LOSE WEIGHT NOW – MY TOP TIPS
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Train 4 Life & Be Ready 4 Anything
Michelle
Get My 8 Week Beginner Friendly Gym Strength Training Program Here : https://michelleroots.com/8-week-strength-training-plans/. (3 day and 4 day split options + Dumbbell only options too!)
I agree with you , tracking calories is necessary for wright loss journey. I am using snaq for tracking , it's a lifesaver if you hate logging food. Just snap a photo and it gives you calories, protein, and macros in seconds , no typing, no guessing. Makes tracking actually doable day to day.
My BMR is 1950. According to my calculation i should be between 1800 and 2160. But my fitbit says when i do my hour walk and 35 minute workout i am burning 3600 calories a day. I do that 5-6 days a week. Should my calories be higher. I currently weigh 233 and want to get to 180 before maybe going down to 160. I have lost almost 10inches through my waist and hips but only 2lbs on the scale was 235 when i started a little over a month ago. I feel quite comfortable with 2160 but don't want to be accidentally depriving my body.
I am using the zig zag calories method and I love it. It works so well for me because I need more calories on the weekends.
I'm not sure this work for short girls… It puts me into the 1200 kcal range with the proposed calculations 😅 Even multiplied x12 is just 1400 kcal, which I'm not sure it's enough when being active enough
I still don't get how this first number, the BMR, and TDEe all work together. So much talking throughout 2 videos and never clear how these all work together. I can't eat this much even following the BMR numbers. I guess this is why I've been tired all my life and fat for 10 years now.
These numbers are so confusing. Im 5'10 265 lbs and struggling to get to 1200 to 1500 calories in a day when I'm eating healthy foods. I feel so bloated doing that. Plug these numbers in and I'm supposed to be eating 2800 calories with 185 grams of protein? There's no way. I am walking 30 minutes everyday. Sometimes up to an hour. No strength training yet. 9 guess I have to keep upping the protein and everything false in place. I feel like I have to build up to this. I type these number in net diary and it says I'm going to gain weight using these numbers.
Help
Hello! How do I get this guide? Please, help me out.
I have been tracking for 6 weeks and not lost a pound. I shoukd have Kistler 10 pounds so I give up. Eveyone is loosing Wright around me and I'm not. So I gibe up the devil jhas won.
Helpful video! Thanks! it normal to have the carb count higher in macro tracking than protein? Thanks!
Ugh…these are so frustrating. I am 5'2" I weigh 118. I workout with Fitbod 5 days per week, 40 minutes per day. I currently consume at least 120g to 150 g lean protein each day. According to you I should only be eating 1320 calories a day? That's so low. When I talk to advanced athletes, they say I should not be under 1400 calories a day. I follow everything to the letter. I just started this 2 weeks ago, but I only weigh once a month. This is the part of body recomp I absolutely hate.
Thank you for all your videos I will be watching them. My question is I'm 50 years old 221pounds when figuring out how much I need to consume for weight loss on the MyFitnessPal do I enter in 30% 30% 40% or my weight 221 X 0.7 which would be protein 154.7? I'm being realistic I would be happy at 199 pounds but I would be excited at 180 so I would do 180x 11 1980 would be my food consumption?
I just found your content and subscribed. Good stuff, good delivery! But I’m confused. Today I had my body comp and BMR measured at the gym, then watched your How to Calculate TDEE video first. Mine is 1668-1911 (depending on sedentary vs light activity—I work a desk job but walk my dog about 6,000 steps per day). Based on a conservative weight loss goal of 20 lbs, my daily calorie intake using this x 10-12 method is 1640-1968, nearly identical to my TDEE. Shouldn’t my calorie deficit goal be less than my TDEE? Thank you!
Loved this video! What’s your advice on how to get your protein and nutrients in, if you are an extremely picky eater? I don’t like so many “healthy” foods and it’s really hard to get my protein in!
Well I'm back, now I'm 65 years old, I didn't apply what you taught in this video when I first heard it 2 years ago, and stayed at my 1200 calories because I was afraid to up my calories all this time. I hindered myself from reaching my goal weight of 135, I have loss a total of 102 lbs now but I've been in a stall since April 2025. I have not loss anything so in June I recalculated my calorie deficit and for maintenance it is 1919 and to lose 1 pound per week it is 1419, so that's how much I've been eating now, didn't lose anything in July but I'm giving my body time to adjust I'm ok with that.
So I am about 295lbs and I really want to start this journey of better eating and body composition to lose A LOT of body fat, but not have so much loose skin. This is why I feel the strength training is going to help. Unfortunately, I'm trying to do as much as I can on my own because I don't have the financial means to get help otherwise. But by these calculations, I would have to eat around 3,300 calories and around 206.5g of protein. Does this sound right? It doesn't sound right to me, but I'm not a professional.
My goal body weight is 50 kg so it's looks like I should it 1100 kcal
I have watched so many videos on this and finally watching this it clicked for me !! Thank you!!! I finally understand!
So I’m 280 ( pic is my daughter lol. But I’m 280 my goal weight is 150 so it’s 150times 12 which is 1800 calorie deficit.. right and then the body weight if it’s the weight I am now is it 280 times 0.721 which is 20188 is that right lol
My goal body weight has me calculated at 1100 calories. 80 g protein It’s saddening being short.
I've a stubborn 25lb to lose, after losing 102lb. I was morbidly obese, now overweight, just struggling to keep going
HI Michelle, your videos are very informative I'm a diabetic and I joined weight loss program but it's not working I'm just wasting my money I'm 60 years old and I don't how to begin,
I am active retired cook, so food is no problem at all..haha.
1200 calories because of the 99% rate of calorie miscalculation and cheating by dieters . Effectively 1200= 1500- 1800
I am so grateful for this video it actually helps so much
I need help , I’m a beginner and I think I weight about 205 and I’m 5’1
I am 56, 5’ tall and 128lbs. My goal weight is 112-115. I currently eat around 13-1400 cals on average. I usually get around 100gm of protein. I walk every day and try to strength train 3 days/week. I cannot get this weight off. Can I drop to 11-1200 and should I increase protein?
Wow how did I miss such an informative channel till now !!!!
Serious question. Someone whose weight is 325 pounds, would they still do x’s 10 or 12? My goal weight to begin weight loss lifestyle is 300. So, what would be an accurate calorie deficit? I’m thinking 2500… 3000 seems like a lot.
I’m also sedentary. No exercise due to knee injury and degenerated disc.
TDEE Maintenance Calorie suggests 2,627 per day. However, I dion’t know accurate body fat percentage to enter when using TDEE.
Female – height 5’10
How tall are you?
❤
I’ve seen this equation with other trainers. But not in any of my studies. Where did it come from? Can you explain the science or the thinking behind it
I real want to loose a lot of weight before the summer. And I feel that Burning like 1000 calories each day is a lot…. Or am I missing something. Because I just got an Apple Watch and I’ve been burning around 480 calories now and if ik how much it craves me to burn 400 calories then i can image 1000.. so is it normal that a person would be able to burn sm every day??! (I’ve lost a lot weight this year but I gained a lot lately. Being eating 1000-) but I wonder if it’s possible to eat like I’m in a calorie deficit with burning 500 calories every day. And I don’t understand how much time it will get doing that to cuz I asked ai on snap but he said I won’t loose any weight like that and just gain weight so I went so YouTube…
Hi, returning to this video 2ish years after I started my weight loss journey and just wanted to say thank you for your videos. I definitely wouldn’t be where I’m at today health wise without my start with this very video. You simplified everything for me and it all started to click. I come back every once in a while to your old vids to get back to the basics when I notice I’m getting off track. Anyway, thank you 🫶🏽
I'm new beginner I'm 80 kilograms
I'm 230 and set my short-term goal at 200. Should I really eat 2,300-2,760 calories per day? I have an unhealthy relationship with food, I used to be an extreme athlete. Sometimes, I only eat once a day. I can't imagine eating that much. Also, I have Lupus; which is why I gained weight. I love being in the gym, but it affects my kidneys. I have to be careful about how much I exercise, and what I do. Does this affect how many calories I should eat?
My calorie intake everyday is 1460 so then how much calories should I burn every day to be in a calorie deficit?? Plss answer me I’ve been having this question for soo long
Indeed it works but I personally dont recommend it I would count calories for a month and now its gone obsessive and I cant stop it its lead me to anorexia so I do not recommend to count calories cause I dont think they really matter as long as you count macros and move enough
I used the formula and my calorie needs came up to 2300-2760. (I just picked a goal weight loss of 20 pounds to make it easy/realistic like u were saying in ur vid.) My question is if I get 1900 calories per day wouldn't that be a calorie deficit for me, being that I actually need 2300-2760??
Hi Michelle, I would really appreciate if you could reply. I only have 8 kilos to lose but doing your calculation my daily calories should be 1,138 and you said 1200 calories is too low. So, what should I do?? How many calories should I be eating to lose weight and body fat?? PLEASE HELP. All calculators are telling me to eat less than 1200 calories 😮
Hi Michelle, I would really appreciate if you could reply. I only have 8 kilos to lose but doing your calculation my daily calories should be 1,138 and you said 1200 calories is too low. So, what should I do?? How many calories should I be eating to lose weight and body fat??
Hi Michelle, I would really appreciate if you could reply. I only have 8 kilos to lose but doing your calculation my daily calories should be 1,138 and you said 1200 calories is too low. So, what should I do?? How many calories should I be eating to lose weight and body fat??