Men's Nutrition

Your Simple Weight Loss Guide


Easter is over.

If you’re like me you ate way too much chocolate over the Easter weekend.

Not only did I eat too much chocolate, but I also ate too many hot cross buns too.

Luckily it’s only for one day and one day of overeating isn’t going to be too detrimental.

If you’re like me you’ve also woken up this morning looked at a chocolate bar with disgust and thought I can’t even look at another chocolate bar for a few weeks.

Luckily this is a perfect time.

There are no more holidays for a while, which means it’s a good time to get you on the fast track to losing some weight.

You’ve got the next 4 – 6 months to really dial in your nutrition and get the scale moving in the downward direction.

If you’re in Australia, that means you’re going to have plenty of time to get beach ready for 2019 Summer.

If you’re in the Northern hemisphere then bad luck…Kidding!

Even though it’s nearly Summer for your Northen Hemisphere crowd, it’s still a good time for you to start slimming down.

My goal is to help give you the power to know exactly how much you need to eat every day to lose weight, without making it seem overwhelming.

All it requires is a little bit of math. So pull out the calculator on your phone and let’s jump right into it.

The Weight Loss Formula

Men and women are going to burn a different number of calories. This is because of height, weight, hormones, and a whole bunch of other stuff that just makes us different.

For this reason, we need a different starting point for each person.

Men: bodyweight (kgs) x 24

Example: 80kg x 24 = 1920 calories

Women: bodyweight (kgs) x 22

Example: 80kg x 22 = 1760 calories

The equations above are what you use to find out what your Basal Metabolic Rate (BMR) is.

This means you would need to eat that many calories to maintain your weight if you were sitting around all day and NOT moving.

Activity Level

Once you know what your BMR is, you then need to multiply your BMR by your activity level to find out how many calories your body actually burns on a daily basis.

Depending on what you do for work, how active you are during the day and what type of activities you do will determine how many calories you burn.

The more active you are, the more calories you burn.

Use the guide below to pick which best describes you.

  • Sedentary = BMR x 1.2 (little or no exercise, desk job)
  • Lightly active = BMR x 1.375 (light exercise/ sports 1-3 days/week)
  • Moderately active = BMR x 1.55 (moderate exercise/ sports 6-7 days/week)
  • Very active = BMR x 1.725 (hard exercise every day, or exercising 2 xs/day)
  • Extra active = BMR x 1.9 (hard exercise 2 or more times per day, or training for marathon, or triathlon, etc.

Let’s say you’re moderately active and your BMR is 1760 calories.

1760 x 1.375 = 2411 calories

That’s how many calories you need to maintain your current weight.

If you have been at the same bodyweight for the last few months, it’s because you’re eating somewhere around this number.

Some days you may go over 2411 calories and other days you would go over, during the long run it seems to even out around that.

Diet Calories

Now that you know how many calories you need to eat to maintain your weight, it’s time to figure out how many calories you need to eat to lose weight.

If you’re aiming to lose 1 pound a week (450g) then you need to eat 3500 calories less a week, than you usually would.

This is because one pound of fat contains 3500 calories.

There are multiple ways that you can reduce your calories by 3500 and in the last week’s article, I talked about how you can do that.

For the sake of simplicity, i’m going to use a 500 calorie a day deficit.

That means you’re going to eat 500 calories less than the calories you need to maintain your weight.

This is because eating 500 calories less over 7 days equals a 3500 calorie deficit.

Following on from our example before, if you needed to eat 2411 calories a day to maintain your weight, you need to eat 500 calories less which means you need to eat 1911 calories a day (2411 – 500).

This is the number of calories you would need to eat Monday to Sunday and after a week you should have lost 1 pound (450 grams).

We’re Always Just Guessing

Remember, what I’m giving you is just a ballpark figure and it’s not an exact answer.

For some of you, you can get away with eating more and losing weight. For others, you need to eat slightly less but what I’d recommend is starting with this ballpark figure.

This is the simplest way for you to get started.

Track everything you eat over the next two weeks to get an accurate measure of how much you’re eating.

If you’re eating the calories you calculated and you aren’t losing weight, then you can drop down by 100 – 200 calories. If you see your weight dropping too fast then you can increase your calories by 100 – 200 until you find the sweet spot.

Want Some Free Recipes?

You know how many calories you need and now you need to make sure you’re eating enough protein. That’s why I’ve created some high protein recipes that are low in calories and will keep you full all day long.

Click here to download them now.

Tyson Brown

Author Tyson Brown

Coffee Lover, Online Coach, Superhero movie buff and Intermittent Fasting Expert. Tyson Will help you build a lean body like the almighty Thor and get rid of that stubborn belly fat for good!

More posts by Tyson Brown

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