Okay, before we start with the blueprint, I want everybody to keep this in mind: it’s not “weight” you want to lose, but “fat.” Everybody calls it “weight loss,” but, believe me, you don’t want to be losing muscle in your quest for a thinner body. I’ll be using terms like weight loss and lose weight, but I really mean “fat loss” and “losing fat.”

What I’ve got for you is a 5 step “blueprint” to lose weight by counting calories, covering how many calories you should eat in a day to lose to carb/protein/fat ratios, and more.

If you grab a pen and a piece of paper to write down numbers as you read along, you’ll have a calorie counting plan by the end of it all.

1) Figure Out How Many Calories You Should Eat A Day to Lose Weight

To put it very simply, you need to create a “calorie deficit” to lose weight. What that means is, you want to eat less calories than your body burns in a day.

For example, if your body burns 2000 calories a day but you eat only 1700 calories a day, you create a calorie deficit of 300 calories a day and you’ll lose weight. If your body burns 2000 calories a day and you eat 2300 calories a day, you’re creating a calorie surplus of 300 calories, and you’ll end up gaining weight over time.

(Now, at this point some may argue about carb sensitivity, but I’m trying to keep this simple and down to the basics.)

You can create a calorie deficit by:

a) eating less calories than you do now, if you overeat;

b) exercising more;

c) a combination of (a) and (b) (usually, this is the best way because you strengthen your body at the same time).

The easiest way to figure out how many calories you should be eating to create a calorie deficit is to use the FitWatch Calorie Deficit Calculator. The calculator will take into account approximately how many calories you burn in a day and give you a few choices for a calorie deficit.

If you’re not sure which calorie deficit to choose, go for the 20% calorie deficit. It’s moderate enough to show results, but not so aggressive you’ll be gnawing on wood out of hunger. Bear in mind, the results are estimates but it should give you a good starting point.

And also keep in mind this general rule of thumb: ladies, don’t go below 1200 calories and, guys, don’t go below 1800 calories a day. Your body burns up most of its daily calories just by keeping your body alive — even while you’re asleep! It needs fuel (calories) to do this. Personally, I can’t go below 1500 or 1600 calories a day; I just get too hungry and start feeling weak.

Remember that pen and paper I told you to grab? Once you use the Calorie Deficit Calculator, write down the number of calories you’re going to eat in a day. That’s your daily calorie goal. Continue reading How to Count Calories to Lose Weight – The Basic Blueprint →