How Many Calories to Lose Weight Fast | Mike Cola Fitness

At least once in your life you have to count calories if you want to be successful in long term weight loss. When my personal training clients complain to me that they can’t lose weight no matter what they do, my first question to them is “How many calories are you eating each day?” I know a lot of the popular diets over the years claim that you don’t have to count calories to lose weight, but in my opinion you do.

How Many Calories Do I Need to Lose Weight?

Most people have no idea how many calories are in the foods they eat. At least once in your life you have to count calories so you know that a banana is about 110 calories, a ½ cup of oatmeal is 150 calories and so on. You really should know roughly how many calories you are eating at all times. When you know, it’s easier then to make adjustments.

When you’re having trouble losing weight, one of the first things I like to do with my clients is to take their weight and times it by 10 and that is the amount of calories they should eat to lose weight. For example: if you weigh 175 lbs, you should eat 1,750 calories a day to lose weight. This weight loss formula: your weight x 10 = your weight loss calories, is a great way to start.

Now to make this formula work better I recommend you limit your fat intake to 30% and split your protein and carbohydrate calories evenly. This is a great way to eat if you are working out to build muscle and still want energy to do aerobic activity.

Keep in mind that this is a very simple formula that works for most people. I go into much more detail with my clients when it comes to nutrition and athletic performance. But for general weight loss you can’t go wrong counting calories and using this formula. By doing this, you will learn a lot about the foods you are eating and how many calories are in them, which is important knowledge to have. This knowledge will stay with you for the rest of your life.

Here is a link to a calorie counting site that can be helpful.

Best – Mike Cola

Mike Cola Fitness
84 Lexington Ave
Mt Kisco, Ny 10549