How to Count Calories for Weight Loss? A Beginner's Guide
A simple, practical way to calculate your norm, create a safe deficit, and stay consistent with food tracking.
What are Calories and Why Are They Important?
Calories are a unit of energy obtained from food and drinks. Your body uses calories to maintain vital functions: breathing, heart activity, movement, and even thinking.
When you consume more calories than you burn, the excess is stored as fat. Conversely, burning more than you consume leads to weight loss.
How to Determine Your Calorie Norm?
Calculate your Basal Metabolic Rate (BMR):
For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
Multiply BMR by your activity level:
- Minimal activity: × 1.2
- Light activity: × 1.375
- Moderate activity: × 1.55
- High activity: × 1.725
This number is your Total Daily Energy Expenditure (TDEE). To lose weight, create a deficit of 10-20% from TDEE.
You can easily perform all these calculations in our app here: Personal Calculations .
What Foods to Choose for Weight Loss?
Pay attention to foods with high nutritional value:
- Proteins: chicken, eggs, cheese, legumes.
- Healthy Fats: avocado, nuts, olive oil.
- Complex Carbohydrates: whole-grain bread, vegetables, grains.
Avoid ultra-processed foods with "empty" calories: chips, sweets, soft drinks.
How Can Calorize Help You?
Our app simplifies the entire process. Here's what you can do:
Tips for Effective Weight Loss
- 1 Don't create too large a calorie deficit — this can lead to muscle loss.
- 2 Don't forget about physical activity — even walks can significantly increase calorie expenditure.
- 3 Keep a food diary. Even small "snacks" can seriously affect your diet.
Additional Resources
For more information on healthy eating, visit the official website of the World Health Organization (WHO) .