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How To Calculate Calories To Lose Weight
Paul Revelia

Paul Revelia

Published on 1 year ago

How to calculate calories to lose weight.

Free Calculator https://www.prophysique.com

How many calories do you need for fat loss? The question is often followed by an explanation of how to come up with the answer but there is only one true way to figure out your maintenance calories.

There are no magic fat loss foods you must eat. Setting up a proper ratio of macro's will help ensure you lose fat and not muscle but finding foods you enjoy will only encourage you to progress.

Weight Loss calorie Calculator

How many calories do you need?

How to count your calories to lose weight fast.

Comments :

Jaime Flores

Jaime Flores . 1 month ago

Thanks Paul! This is a great video ! I enjoyed lots when you said "..calories are our friends" :-)

akhil rayal

akhil rayal . 1 month ago

Should i cut kcal from food or through active kcal..to be in deficit?


wakawaka1976 . 2 months ago

On point

Neil Rollon

Neil Rollon . 3 months ago

I think its much better to say straight, how to lose fat than saying how to lose weight.

The Ignored Gender

The Ignored Gender . 4 months ago

Popped Quiz. What should you base your protein target on? A. Your current weight B. Your goal weight C. Your current lean body mass D. Your goal lean body mass

Quentin Taylor

Quentin Taylor . 5 months ago

Appreciate the information, Paul. I’m putting it to work as we speak!

Skmp Hdez

Skmp Hdez . 7 months ago

NO GOOD. HOW CAN UBTELL.PEOPLE JUST COUNT CALORIES AND EAT WHATEVER 🤦‍♀️🤦‍♀️🤦‍♀️🤦‍♀️🤦‍♀️ dont worry about the food you put in just count the calories 🙄🙄🙄🙄🤨


ADITYA SINGH BISHT . 7 months ago

5:16 sahh saaah

Timothy Brown Jr

Timothy Brown Jr . 8 months ago

Best body physique channel never missed an episode


ABC ABC . 9 months ago


M and M

M and M . 9 months ago

A voice of sanity amongst the rubble! Hooray!! x

Amy Aimster

Amy Aimster . 9 months ago

I have been binge watching your videos! Great content.

Jason C

Jason C . 10 months ago

Hi Paul great video! I just need some advise. I am a 29 year old male, 5ft9 and last I checked 31% body fat I am also 210 pounds. From your video I would need to work out my calories deficit but from my knowledge it should be around 1600 cal for me to lose weight I want to come down to around to 185 pounds but with out losing muscle but also bringing my fat down. 1. Eat between 1600 and 1800 a cal day 2. consuming 185 grams of protein 3. Active work out 3-5x a week I guess how long will it take till I see results and do you have any advise Thanks 🙏🏾


FlyHigh . 10 months ago

How do you count calories when you get food from your local takeaway?

Ahmed Abdi

Ahmed Abdi . 10 months ago

Hi i am 16 years I am about 235 pounds and i was wondering were I can get started

Hanna Guzman

Hanna Guzman . 10 months ago


srí Ádíthyà

srí Ádíthyà . 11 months ago

The recomended app and website is very useful to me thank you very much paul

Kartik team 05

Kartik team 05 . 11 months ago


Shaikh Imtiyaz

Shaikh Imtiyaz . 11 months ago

I have always thought that dieting is eating only green vegetables and drinking water. Agoge Diet proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.


Muna . 12 months ago

Hi Paul I have a question I currently weigh 163.2lb I'm trynna get down to 132.2lb so are you saying my protein for the whole day should be 132.2g. btw I'm a female and just subscribe to your channel

lisa brick

lisa brick . 12 months ago

The question I come back to is I’m already eating 1200 calories a day so I can’t eat less but also do cardio of various types 6x a week. How do you get leaner without getting lighter?

Victoria Hunter

Victoria Hunter . 1 year ago

My body wants 1500 calories. I just eat between 1300 and 1500. I eat at least 90 grams of protein most day, cause my goal weight is actually 140. The calculator told me 90grams of protein. I am increasing my protein since my goal weight is 140 lbs. I will stick with eating as close to 110 grand of protein. I workout daily for 15 min (50 lb weights and resistance) and walk 4 days a week. I don't want to be muscular, just toned.

riz faa

riz faa . 1 year ago

Visiting *Agoge Diet* was a life-changing decision. Who would have believe that creating a diet plan is so easy.

Nick Bamforth

Nick Bamforth . 1 year ago

Brilliant video very helpful thank-you Paul.

gin codnita

gin codnita . 1 year ago

Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit *Agoge Diet*. You chose

ron rowdy

ron rowdy . 1 year ago

At 61 my doc said too cut protein and less intense workout because my kidneys are suffering. Muscles produce a waste product that is hard on the kidneys

Unbalanced Redneck

Unbalanced Redneck . 1 year ago

I have a question on the calculator. Do you count resistance training workout cardio as exercise days? For example I lift 5-6 days a week but only do cardio on my rest days. I also walk at least 10000 steps a day. What option should I choose?

mast idl

mast idl . 1 year ago

Thanks Paul for the videos on different topics. I really like your videos as these are very short and crisp which are providing the exact information where other videos are lengthy and half of video is filled with irrelevant. Please continue same and enlighten us with your knowledge.

Kathy Cogliano

Kathy Cogliano . 1 year ago

Agreed definitely the best coach on YouTube.

Joshua Huihui

Joshua Huihui . 1 year ago

You said there are no bad foods? I'm heading to 7-eleven right now to get peanut m&ms lol.


DonaArtist . 1 year ago

Thank you for this video and the calculator. Flexible dieting is my cup of tea. I have watched so many coaches and you are so real. Be blessed.

dru gonzalez

dru gonzalez . 1 year ago

I’m in orlando would love to drive down and train with you

mark m

mark m . 1 year ago

Why do you think a 500 calorie deficit is too much coach?

Alvin Moy

Alvin Moy . 1 year ago

I'm so happy I found your channel!! Wealth of real information! Grateful for sharing your expertise and knowledge! Thank you! 👍🏻🙌🏻


Hoqus . 1 year ago

There's a really good way to do it and that's to set an amount of calories for the week and stick to it, weigh yourself every morning and track your weight. At the end of the week figure out the average weight loss per day in lbs and times it by 3500(which is 1 of body fat) and divide by 7. The number you are left with will tell you how far from your maintenance you are, if it's minus you are under and vice versa.


Fitness40 . 1 year ago

Thanks, watched this video a few weeks ago and I lose 20 pounds and my six pack is out. Thanks!


Darklaw . 1 year ago

The app doesnt work for me because what I eat is cooked and the app only lists single ingredients.


therealjonaswp . 1 year ago

Ouch...according to the protein calculation you make, I would need around 224g or protein. My goal weight is 102 kg (I am a 203cm tall male) Those protein numbers sounds impossible to reach 😳 Right now, I am weighing 133kilo (293 pound) and need to loose around 30kg (66 pounds) so am trying to find a good macro setup percentage wise for that. I.e 25% fat, 45% carbs etc.


HealthyChoice . 1 year ago

I am with you until you said “ there is no bad or good food “ , well there is and it effect our health , it’s not about calories only , it is about healthy food as well .


JusMurkin . 1 year ago

You're gangster for getting tongue tied and not editing the video! Way to keep it real!

amo b

amo b . 1 year ago

Hi Paul do you offer online coaching for someone not wanting to compete just to get into better condition and improve strength ? Xx


FIFTY6IX . 1 year ago

So its like my fitnes pall but shitier

Aaawcio Sapcio

Aaawcio Sapcio . 1 year ago

Hi Paul😊 can you please explain why do you recommend to set up the fat level at max25%? Thanx in advance for your answer😆


SVEE . 1 year ago

So dude I'm 13 and the minimal age for your calculator is 15 pls help

Nancy W

Nancy W . 1 year ago

Is there a way to download the 'Fat Secret' app if you don't have a phone? I have a laptop.

Jose Martinez

Jose Martinez . 1 year ago

I’m 222 lbs and I want to drop down to 175 , thank. You so much for giving me an accurate answer on how much protein I should be taking!!

Sabrina Carryon

Sabrina Carryon . 1 year ago

Man, you're good! Thanks for such a detailed explanation. I've started doing HIIT 3/ 4 times a day during lock down and have deffo noticed some general changes but could have been much better if I did track my calories intake. Your vid really motivated me to do so now! So, thanks a lot!! 💪

Amelie Aguilar

Amelie Aguilar . 1 year ago

@5:20 Paul is human too. Thanks for all the info! Helped me so much as a lifestyle athlete to eat well and train better!

Dan Doiron

Dan Doiron . 1 year ago

As usual great info Paul!

Fit and Perform

Fit and Perform . 1 year ago

Brill video Paul, I think it provides good advice for the general population! 🙌🏻

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