Day 12 of the 30-Day Kick-Up-the-Arser
How Many Calories Do You Actually Need?
It’s the blind leading the blind into a barrel of Nutella.
Most people are guessing, hoping, and wondering why nothing changes. They follow random numbers from apps, assume “eating healthy” automatically means they’re in a deficit, and never actually learn how many calories they need.
Let’s fix that properly so you finally know what you’re aiming for.
Why People Get Calories Wrong
Here’s where most people slip up:
- They guess their calorie intake and wonder why nothing changes.
- They follow a number from a diet app that doesn’t account for their actual lifestyle.
- They assume “healthy eating” means they’re automatically in a calorie deficit.
Fat loss doesn’t happen by accident — you need a number that matches your actual life.
Step 1: Work Out Your Maintenance Calories
Your maintenance calories are the number of calories you need each day to maintain your current weight.
Use this rough guide:
Men
Bodyweight (kg) × 24
Women
Bodyweight (kg) × 22
Then multiply by your activity level:
1.1 – Low activity: desk job, minimal movement
1.3 – Light activity: on your feet sometimes, walking a bit
1.5 – Moderate activity: training regularly and moving more during the day
1.7 – High activity: physical job or high training volume
This gives you a realistic starting point, not a perfect number.
Step 2: Adjust Based on Your Goal
For fat loss
Eat 10–20% less than maintenance calories.
For muscle gain
Eat 5–10% more than maintenance calories.
Example
Maintenance: 2,500 calories
Fat loss: 2,000–2,250 calories
Muscle gain: 2,700–2,800 calories
Your intake changes based on your goal — not what a random app tells you.
Why This Works (And Why Most Diets Don’t)
Your daily calorie burn comes from four components:
BMR (Basal Metabolic Rate): calories burned just by existing
NEAT (Non-Exercise Activity Thermogenesis): daily movement like walking and general activity
EAT (Exercise Activity Thermogenesis): calories burned from training (far less than most people think)
TEF (Thermic Effect of Food): calories burned digesting food — protein uses the most energy
Most diets ignore this and slap people with an unsustainably low calorie target. No wonder they fall apart after a week.
For a visual breakdown, check today’s guide: How to Calculate Your Calories.
Your Task for Today
- Calculate your maintenance calories using the formula above.
- Decide on your goal—fat loss or muscle gain—and adjust your intake accordingly.
- Track what you eat for a few days and compare it to your target.
On the next one: What to Do If You’re Eating in a Deficit… But Not Losing Fat.
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