The million dollar question is, “How many calories do I need to eat to lose weight?” Let’s keep in mind that it’s not about the number of pounds that’s important, but the amount of inches you’ve lost and your body fat composition, as well as tracking your Performance gains that is the best indication of successful fitness training. And regardless of the form of calories consumed, if you "overload your tank" you’ll definitely see an increase in inches accumulating, body fat, and overall weight gain.


Four Types of Calories: Our ingested calories are categorized into four main groups, each yielding an amount of energy required in order to burn off or be stored for survival- 1g of Fat (9 cals), 1g of Carbohydrates (4 cals), 1g of Protein (4 cals) and 1g of Alcohol (7 cals). Notice that Fat contains twice the calories of Carbohydrates or Protein, so even MUFA’s (mono- unsaturated fatty acids) aka “Healthy Good Fats” need to be eaten in proper portions throughout the day.


Calculate Your BMR: Using our Weight Loss Calculator will provide your BMR (Basal Metabolic Rate) which is a quantitative number of calories your body needs to function at its current state of activity and body composition. We use about 60% of the calories we consume each day for basic bodily functions such as breathing, digesting, processing, thinking, etc. By utilizing this game-changing tool, you’ll be able to specifically track your macro nutrition and visually measure the exact amount of food you’re allowed on a daily basis, to ensure successful weekly progress.


Create a Calorie Deficit: It is easier to create a caloric deficit by cutting back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to 1 lb. So, if you cut back 500 calories a day, you should lose about 1 lb per week. More importantly, be aware that every pound of lean muscle you possess burns approx. 6 cals p/ day at rest, so the more muscle you can pack on, the more calories will be burned by default. That said, if you exercise to burn off 500 calories a day you should technically lose approximately 1 lb per week. We suggest combining cutting back a minimum of 250 calories & burning 250 calories daily to maximize your dedicated efforts for consistent results!

Metabolism 101

It’s All A Game of Numbers



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