How to Calculate Your Calories to Lose Fat

Alright, let’s get real—losing fat isn’t about starving yourself or eating salads 24/7. It’s about knowing your numbers, understanding your body, and creating a plan that’s sustainable. So, whether you’re just getting started or need a refresher, this guide will break down the essentials of calculating your calories to lose fat without the process feeling like rocket science.

The Jump Rope Dudes are a fitness duo named Brandon Epstein and Dan Witmer. They gained popularity through their YouTube channel and social media platforms, where they share jump rope workouts, tutorials, and fitness tips. Their content is known for being energetic, engaging, and focused on promoting the benefits beyond jump rope exercises for fitness. If you’re into fitness or looking for a fun way to stay active, their videos might be worth checking out.

So, let’s dive into what Dan shared about how to calculate your calories to lose fat.

Why Counting Calories Matters (But Not Forever)

Counting calories is often viewed as tedious or restrictive, but when done right, it’s an incredibly useful tool. Think of it as your fitness GPS—it gives you directions, tells you when you’re veering off track, and helps you reach your fat-loss goals more efficiently.

1. Awareness Creates Change

Most people drastically underestimate how many calories they consume daily. That ‘small handful’ of nuts? It might be 300 calories. That innocent drizzle of olive oil? Another 200 calories. Counting calories, even for a short period, removes the guesswork. You’ll quickly realise where your extra calories are coming from and how to adjust them without feeling deprived.

2. Calories In vs Calories Out: The Science is Clear

Weight loss boils down to one simple principle: calorie deficit. If you consume fewer calories than you burn, you’ll lose weight. While factors like hormones, sleep, and stress play a role, the core of fat loss always revolves around this basic rule.

5 Rules for Staying in a Caloric Deficit

3. You Won’t Need to Do It Forever

The goal of counting calories isn’t to become a human calculator for life. It’s a temporary tool to build awareness, habits, and confidence around your eating patterns. Over time, you’ll learn to eyeball portion sizes, recognise calorie-dense foods, and listen to your body’s hunger cues.

“You’re not counting calories forever; you’re creating awareness so you can eventually know what your body needs without pulling out MyFitnessPal at every meal.”

4. Flexibility Over Perfection

One of the biggest myths is that calorie counting means you can never enjoy a slice of cake or a pizza night. In reality, it’s the opposite. Calorie tracking gives you flexibility—you can enjoy your favourite foods while staying within your calorie goals. It’s about balance, not restriction.

Takeaway:

Counting calories isn’t about being perfect; it’s about being consistent. Do it long enough to learn your habits, understand your intake, and adjust accordingly. Once you’ve gained that awareness, you’ll have the freedom to maintain results without constantly tracking every bite.

Understanding Total Daily Energy Expenditure (TDEE)

If calories are the foundation of fat loss, Total Daily Energy Expenditure (TDEE) is the blueprint. TDEE is the total number of calories your body burns in a day, and it’s made up of four main components:

1. Resting Metabolic Rate (RMR)

This is the number of calories your body burns just to keep you alive—think breathing, maintaining organ function, and even digesting food. It accounts for about 60–70% of your daily calorie burn.

2. Thermic Effect of Food (TEF)

Your body burns calories simply by digesting and processing food. Protein has the highest thermic effect, followed by carbs and then fats. This accounts for around 10% of your daily calorie burn.

3. Non-Exercise Activity Thermogenesis (NEAT)

These are the calories you burn from non-exercise activities: walking to your car, fidgeting, cleaning, or even typing. NEAT varies hugely between individuals and can account for up to 15% of daily calorie expenditure.

4. Exercise Activity Thermogenesis (EAT)

These are the calories burned through purposeful exercise—weightlifting, running, yoga, etc. Depending on your activity level, this can range from 5–15% of your TDEE.

Read Also: 50 Fat Loss Exercises Ranked From Best to Worst

How to Calculate Your TDEE

Most calorie calculators online use a formula (like the Mifflin-St Jeor Equation) to estimate your TDEE. You’ll typically input:

• Age
• Gender
• Height
• Weight
• Activity level

Example Calculation:

• Resting Metabolic Rate (RMR): 2000 calories
• Exercise Activity: 700 calories
• NEAT (Daily Movement): 300 calories
• Thermic Effect of Food (TEF): 200 calories
• Total TDEE: 3200 calories

If you want to lose fat, you’ll aim to eat slightly below your TDEE—usually 200–500 calories less per day.

“Calorie calculators aren’t perfect, but they’re an excellent starting point. Think of them like bathroom scales—they give you a good estimate, even if they’re not 100% accurate.”

Takeaway:

Your TDEE is your daily calorie budget. By understanding it, you’ll know exactly how much food you can eat to maintain, lose, or gain weight.

Using a Calorie Calculator

Most online calorie calculators use well-researched formulas (like the Mifflin-St Jeor Equation) to estimate your TDEE based on:

• Age
• Gender
• Height
• Weight
• Activity Level

These calculators aren’t perfect, but they’re a solid starting point. Think of them like a bathroom scale—they might not be 100% accurate, but they’ll give you a consistent baseline.

“No matter what calorie calculator you use, they’ll all be pretty close—just like weighing yourself on different scales might vary by a pound or two.”

Macros Matter Too

Once your calorie intake is calculated, it’s time to break it down into macronutrients:

• Protein: 1 gram = 4 calories
• Carbs: 1 gram = 4 calories
• Fats: 1 gram = 9 calories

For fat loss:

• Protein: 30–40% of your total calories
• Fats: 25–35%
• Carbs: Remaining calories

The Right Macro Ratios You Need for Achieving Muscle Gain Faster

Step-by-Step Guide to Calculate Your Calories

Alright, let’s break this down into manageable steps so you can get started right away:

1. Calculate Your TDEE

• Use an online TDEE calculator (make sure it’s reputable).
• Input your age, gender, height, weight, and activity level accurately.
• Write down your TDEE number.

2. Set a Calorie Deficit

• Aim for a 200–500 calorie deficit from your TDEE.
• Start conservatively—don’t go too low too fast, as it’s unsustainable.

3. Determine Your Macros

• Protein: 1.6–2.2g per kg of body weight.
• Fats: 20–35% of your daily calories.
• Carbs: The remaining calories.

4. Start Tracking Your Food

• Use an app like MyFitnessPal or Cronometer.
• Weigh your food using a kitchen scale for accuracy.
• Be honest and consistent.

5. Monitor Progress Weekly

• Take body weight measurements.
• Track body fat percentage (if possible).
• Take progress photos.

6. Adjust as Needed

• If you’re not losing weight after 2–3 weeks, adjust your calories slightly.

“Think of calorie tracking like following a recipe. You start with the recommended ingredients, but if it doesn’t taste quite right, you tweak it slightly—not drastically.”

Takeaway:

Calculate, track, and tweak. Start with a moderate deficit, monitor progress weekly, and stay consistent.

Adjusting Calories Based on Results

Your calorie intake isn’t set in stone. As you lose weight, your TDEE will naturally decrease, and you may need to adjust your intake.

1. Monitor Trends, Not Daily Fluctuations

Weight naturally fluctuates due to water retention, digestion, and other factors. Focus on weekly averages instead of day-to-day numbers.

2. Adjust in Small Increments

If progress stalls:

• Lower your calories by 100–200 per day.
• Increase physical activity slightly.

3. Avoid Overcompensating for Exercise

Stick to your calorie goals daily, regardless of how hard you worked out. Your TDEE already accounts for your activity level.

4. Be Patient

Fat loss isn’t linear. Some weeks you’ll see progress, and some weeks you won’t. Trust the process and give changes at least 2–3 weeks before reassessing.

“Adjusting calories is like fine-tuning a musical instrument. Small tweaks can make a big difference.”

Takeaway:

Adjust calories thoughtfully based on consistent trends, not random daily changes. Stay the course, and you’ll see results.

Common Pitfalls to Avoid

• Using Incorrect Units: Double-check if you’re using pounds or kilograms, inches or centimetres.
• Overestimating Activity Levels: Be honest about how active you are.
• Compensating for Exercise: Don’t eat more just because you worked out harder one day.

“Stick to the same calorie goal daily, regardless of how much you exercised. Consistency is key.”

Frequently Asked Questions About Calorie Counting

1. Should I eat back the calories I burn during exercise?

No. Your activity level is already accounted for in your TDEE calculation.

2. Do I need to be 100% accurate with my calories every day?

Nope. Aim for consistency, not perfection.

3. What if I hit a plateau?

Adjust calories down slightly, increase activity, or reassess portion sizes.

4. Do I need to weigh my food forever?

Absolutely not! You’ll eventually learn to eyeball portions.

Building Sustainable Eating Habits

Counting calories isn’t the goal—it’s a tool to help you understand your body better. Over time, you’ll learn portion control, better food choices, and how to maintain your results without obsessing over every calorie.

Tips for Long-Term Success

• Plan meals ahead of time.
• Prioritise high-protein foods.
• Allow flexibility—enjoy treats in moderation.
• Stay consistent, not perfect.

“You don’t need to be 100% accurate with every calorie. The goal is consistency over time.”

The JD App: Your Secret Weapon

If you want structure, accountability, and all your tools in one place, apps like JD are game-changers. From calorie calculators to personalised meal plans, they’ve got your back.

“The JD app makes everything easy—calorie tracking, meal plans, workouts, and even community support.”

Final Thoughts

Losing fat isn’t about extremes—it’s about small, consistent habits that add up over time. By understanding your calorie needs, sticking to a moderate deficit, and tracking your intake, you’ll set yourself up for success.

So grab your calculator, download a tracking app, and start building the habits that will keep you fit and healthy for life.

“At the end of the day, calorie counting is about awareness, not obsession.”

Now go out there, calculate your calories, and crush your fat-loss goals! 💪🔥