How do you lose weight? The Science of weight loss says that you need to consume fewer calories than your body requires. Suppose, let’s assume that your caloric requirement is 2400 calories per day. Now in order to lose weight, you need to subtract 400 to 500 calories from those 2400 calories that you require and follow a diet plan that totals to around 2000 to 2100 calories.

How to calculate your daily calorie requirement?

The Basal Metabolic Rate (BMR) is the necessary caloric requirement for our body. You can head over to BMR Calculator and calculate yours.

Next, figure out your total daily calorie requirement by multiplying your BMR by your level of activity:

  • If you rarely exercise, multiply your BMR by 1.2
  • If you exercise on 1 to 3 days per week, multiply your BMR by 1.375
  • If you exercise on 3 to 5 days per week, multiply your BMR by 1.55
  • If you exercise 6 to 7 days per week, multiply your BMR by 1.725
  • If you exercise every day and have a physical job or if you often exercise twice a day, multiply your BMR by 1.9

Let’s say that my BMR is 1600 and I exercise 5 days per week. I’ll multiply 1600 by 1.55 to get my daily calorie requirement, i.e. 1600 * 1.55 = 2480 calories per day.

Now, to lose weight I’ll subtract 400 to 500 calories from my daily calorie requirement. That means I’ll be consuming roughly around 2000 calories per day.

Figuring out the calories that you need to consume is easy, but now comes the hard part, i.e. what foods you need to focus on and what should be the percentage breakup of the macros. But don’t worry, I’m here to guide you.

Before moving on, remember that:

  • 1g of protein has 4 calories.
  • 1g of carbohydrate has 4 calories, and
  • 1g of fat has 8-9 calories in it.

A basic outline of the breakup of macros that you’ll be consuming from your daily calorie intake is:

Protein – 40%, i.e. around 180g of protein.

Carbohydrates –25 %, i.e. 150g of carbs.

Fats –35%, i.e. 80-90g of fats.


Now that you have formulated your calorie requirement, you need to fill up that calorie requirement with foods. A good way of making a diet plan would be to divide your calorie intake per day into the number of meals that you consume in a day (If you need 2000 calories in a day and eat 5-6 meals, consume 300-400 calories per meal). An ideal number of meals should vary between 5-6 servings per day. Also try to divide the macros you consume from protein, fats, and carbs into an equal number of meals.



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