How To Calculate Your Calories To Lose Fat Fast

February 4, 2020

About the Author: Daniel Freedman

Want to drop the chub quickly but retain lean body mass? Here’s exactly how to calculate how much you should (or shouldn’t) be eating to lose fat fast. 


Whether you lose fat or not comes down to whether you’re burning more calories than you’re taking in each day.

So, what I’m about to break down for you is the simple math of rapid fat loss using Bach Performance client Scott, as an example. Scott came in a busy guy with a hectic career who was already in good shape. He wanted to declutter his approach to fitness and, more importantly, get to the next level physically and mentally.

I think it’s working, eh?

The Equation

A quick google search on “calorie calculator equations” brings up dozens of choices. Well, I’ve tested them all and they’re all pretty similar.

We’re going to start by estimating your maintenance calories, or the number of calories you should be eating each day to keep your body weight consistent.

Take your bodyweight in pounds x 15.

200 pounds x 15 = 3,000 calories.

The Deficit To Lose Fat Fast

To lose fat, we need to eat below maintenance calories to stimulate fat loss.

A 20-30% deficit is a good range to shoot for. Research by Huovinen in 2015 found male athletes successfully lose fat without significant decreases in testosterone or drops in performance with a roughly 25% deficit.

Conservative plans are best for long-term success, so we like to start our clients at a 20% deficit and adapt as needed.

So, to get a 20% deficit you’d multiply your maintenance calories by 0.80.

Here’s what that would look like: 3000 x .8 = 2,400 calories per day.

Macros: The amount of carbs, fats, and protein

We’ll use a balanced diet approach here.Using our 2400 calorie example, you’ll want it to consist of:

35% protein

35% carbs

30% fat

Now, these numbers aren’t set in stone, but I’d keep protein around 35%. You can vary carbs and fats to fit your preferred style as long as you stay in a deficit.

The big ’ole secret in dieting is that when you control for calories, there is no difference in results between a high-carb or low-carb diet.

Again, fat loss comes down to controlling calories and staying in a deficit consistently.


Calculating Protein:
35% protein would be 210 grams. Here’s the math to calculate it for your own caloric needs: 2400 calories x .35 = 840 calories. To find out how many grams of protein we divide that number by 4 (because there are 4 calories per gram) and get 210 grams of protein per day.

Calculating Carbs:
35% carbs would also be 210 grams. Here’s the math: 2400 calories x .35 = 840 calories. To find out how many grams of carbs that is we divide 4 calories/gram and get 210 grams of carbs per day.

Calculating Fats:
30% fats would be 80 grams. The math: 2400 calories x .30 = 720 calories. Divide that by 9 calories/gram and you’d get 80 grams of fats per day.

Each Day You Would Consume The Following:
2400 calories per day

210 grams of protein

210 grams of carbs

80 grams of fat

As mentioned, keep protein around 35% and adjust carbs and fats to fit your preference.

Common Questions About How To Lose Fat Fast

Should carbs be higher on workout days?

Should you vary calories?

What about cheat days, vacations, and trying to make this work despite having a family that eats differently than you?

Finally, what do you actually EAT to make this happen?

These questions are all important, but they’re small rocks in comparison to getting your total calories right.

They often lead to confusion and getting bogged down in the details rather than focusing on what’s really going to move the needle for you.

If you want to dive into the specifics and customize your approach, this is where I come in as a coach. It’s one thing to know how much to eat and have basic “equations” to show you the way.

But it’s quite another thing to actually implement these strategies while navigating your family life, your personal and professional obligations, and your social life. Navigating the chaotic waters of life is precisely what I’ll help you do as your coach.

Scott was already in great shape, but he knew getting even 1% better physically would help him perform his best mentally, giving him more energy and confidence in his personal and professional lives.

Still, despite his skills and knowledge, he wasn’t able to do it alone. He simply didn’t have the headspace, accountability, or the tools to go it alone. Scott knew with a bit of help and a precision-guided plan, he could get to the next level.

Are you interested in doing the same? If so, click this link, fill out the two minute application, and we’ll reach out to get you started today.

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