How many calories should I eat to lose weight? 7‑Day template

How many calories should I eat to lose weight? Fill‑in calculator

Start with your basal metabolic rate (BMR) using the Mifflin‑St Jeor equation, then multiply by an activity factor. The result is your maintenance calories. Subtract 300–500 kcal for a sustainable deficit. For example, a 30‑year‑old, 80 kg male at 175 cm with moderate activity: BMR ≈ 1,800 kcal × 1.55 = 2,790 kcal maintenance → target ≈ 2,300 kcal. Plug your numbers into the spreadsheet (link in the subtitle) and you’ll have a daily target instantly. This answers the core question: how many calories should I eat to lose weight.

Quick‑fill fields

Weight (kg)

Height (cm)

Age

Sex

Activity level (sedentary 1.2, light 1.375, moderate 1.55, very 1.725, athlete 1.9)

Goal deficit (300‑500 kcal)

The sheet auto‑calculates protein, carbs, and fat splits (30/40/30) and flags if your protein needs fall below 1.6 g/kg — a common pitfall when people ask how much protein do I need to build muscle per day.

What is the best way to calculate daily calories for bulking? Template

Bulking uses the same BMR × activity factor, then adds a surplus of 250–500 kcal. The template mirrors the fat‑loss sheet but flips the macro split to 30/45/25 (protein/carbs/fat) to fuel glycogen replenishment. Enter the same five fields; the sheet outputs a “bulk target” and a “minimum protein” line set at 2 g/kg. This covers the query what is the best way to calculate daily calories for bulking and gives a muscle‑building meal plan on a budget because the spreadsheet includes a grocery‑list generator that pulls cheap staple foods (rice, oats, eggs, canned tuna, frozen veg).

Adjustment notes

If you gain >0.5 kg/week, drop surplus by 100 kcal.

If strength stalls, add 5 g carbs per kg bodyweight.

Track waist weekly; a rising waist with stable weight signals excess fat gain.

7‑Day Fat‑Loss Calorie & Macro Planner (Copy‑Paste Ready)

Day

Calories

Protein (g)

Carbs (g)

Fat (g)

Notes

Mon	2,300	180	230	77	Pre‑workout nutrition: banana + whey 30 min before
Tue	2,300	180	230	77	Push‑pull‑legs routine for beginners – upper push
Wed	2,300	180	230	77	Active recovery: 30 min walk
Thu	2,300	180	230	77	Push‑pull‑legs routine for beginners – lower pull
Fri	2,300	180	230	77	HIIT 15 min (see fat‑burning section)
Sat	2,300	180	230	77	Meal prep day – batch cook chicken, rice, veg
Sun	2,300	180	230	77	Rest – focus on hydration and sleep

Copy the table into the spreadsheet; each row auto‑fills the macro totals. Adaptation: beginners can drop to 2,100 kcal and 1.6 g/kg protein; advanced lifters may raise to 2,500 kcal with 2 g/kg protein.

7‑Day Bulking Calorie & Macro Planner (Copy‑Paste Ready)

Day

Calories

Protein (g)

Carbs (g)

Fat (g)

Notes

Mon	3,050	210	340	95	Pre‑workout nutrition: oats + whey
Tue	3,050	210	340	95	Push‑pull‑legs routine for beginners – upper push
Wed	3,050	210	340	95	Light cardio 20 min (does cardio burn muscle? minimal at low intensity)
Thu	3,050	210	340	95	Push‑pull‑legs routine for beginners – lower pull
Fri	3,050	210	340	95	Heavy compound day – squat, bench, row
Sat	3,050	210	340	95	Meal prep – bulk‑cook beef, pasta, beans
Sun	3,050	210	340	95	Rest – optional mobility flow

Paste into the bulk tab of the spreadsheet. Adjust surplus up/down 100 kcal based on weekly weight change. The sheet also flags whey protein benefits and side effects if you exceed 3 g/kg (digestive discomfort, kidney strain in predisposed individuals).

How to Adjust Your Numbers When Progress Stalls (FAQ style)

How many days a week should I train to build muscle?

Research shows 3–5 resistance sessions per week optimizes hypertrophy for most lifters (WHO physical activity fact sheet). Beginners often thrive on a full‑body 3‑day split; intermediates benefit from a push‑pull‑legs 4‑day rotation.

Does cardio burn muscle?

Low‑to‑moderate steady‑state cardio (≤30 min, 3×/week) does not significantly impair muscle when protein intake stays ≥1.6 g/kg. Excessive high‑intensity cardio (>5 h/week) can interfere with recovery.

What is the best time to work out?

Performance peaks in late afternoon (core temperature highest), but consistency outweighs timing. Choose a slot you can keep daily.

How many calories should I eat to lose weight?

Re‑calculate maintenance every 4–6 weeks; drop another 100–150 kcal if weight loss <0.25 kg/week.

How to lose belly fat without losing muscle?

Maintain a modest deficit, keep protein ≥2 g/kg, and prioritize resistance training over endless crunches.

When to change macros?

If strength drops >5 % for two consecutive weeks, raise carbs 5 % and lower fat 5 %.

Best Fat‑Burning Exercises for Belly Fat – No Equipment Needed

A beginner workout plan at home, no equipment, can torch calories and preserve lean mass. Perform each move for 40 seconds, rest 20 seconds, repeat 3 rounds.

1. Jumping jacks – elevates heart rate quickly.
2. Bodyweight squats – hits large leg musculature.
3. Mountain climbers – core‑centric, high metabolic cost.
4. Push‑ups (knees if needed) – upper‑body push.
5. Plank shoulder taps – anti‑rotation core work.
6. Reverse lunges – unilateral leg drive.
7. Burpees (step‑back version) – full‑body finisher.

Evidence generally suggests that high‑intensity interval training (HIIT) combined with resistance work yields greater visceral fat reduction than steady‑state cardio alone. Pair this circuit with the 7‑day fat‑loss planner for a complete how to lose belly fat without losing muscle strategy.

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Download the free 7‑day spreadsheet from the link in the subtitle, plug in your numbers, and start tracking with zero guesswork. Consistency, accurate calories, and progressive overload are the only three variables you need to master.

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