How Many Calories Should I Eat to Lose Fat? And to Gain Muscle?

You’ll learn:

• How to calculate your calorie needs for fat loss or muscle gain.
• The struggles you might face along the way and how to overcome them.
• Actionable tips to succeed without sacrificing your favorite foods or your sanity.

And, of course, we’ll show you how the GetFIT App Premium Membership can simplify your journey with meal plans, personalized workout programs, and tools like our AI coach, ORION, to guide you every step of the way.

Ready to take control of your fitness goals? Let’s dive in!

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How Calories Work: The Basics

At its core, weight management is about energy balance. Calories are the energy your body uses to perform every function, from breathing to lifting weights.

• To lose fat, you need a calorie deficit—eating fewer calories than you burn.
• To gain muscle, you need a calorie surplus—eating more calories than you burn, paired with strength training.

The key is finding the right balance for your body and goals. Let’s look closer at how you can do that.

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How Many Calories Should You Eat to Lose Fat?

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Step 1: Calculate Your Maintenance Calories

Your maintenance calories are the number of calories your body needs to maintain your current weight. You can estimate this using the Mifflin-St Jeor Equation or an online Total Daily Energy Expenditure (TDEE) calculator.

• TDEE formula: Basal Metabolic Rate (BMR) x Activity Level
• The GetFIT App makes this easier by calculating your maintenance calories for you, based on your age, weight, height, and activity level.

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Step 2: Create a Calorie Deficit

To lose fat, aim for a 500–750 calorie deficit per day. This will help you lose 0.5–1 kg per week—a safe and sustainable rate.

Common mistake: Going too low! Starving yourself or eating far below your maintenance calories can backfire, leading to binge eating, fatigue, and even muscle loss.

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Step 3: Prioritize Protein and Balance Macros

Fat loss isn’t just about cutting calories—it’s about what you eat.

• Protein: Aim for 1.6–2.2g per kg of body weight to preserve muscle mass while losing fat.
• Carbs: Provide energy for workouts.
• Fats: Support hormones and overall health.

With hundreds of high-protein recipes and personalized meal plans in the GetFIT App, you’ll have no trouble hitting your macros while enjoying delicious, satisfying meals.

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How Many Calories Should You Eat to Gain Muscle?

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Step 1: Start with Your Maintenance Calories

To build muscle, you need a calorie surplus—eating more than your body burns. Start by adding 250–500 calories per day to your maintenance.

Pro tip: A smaller surplus (250 calories) minimizes fat gain, while a larger surplus (500 calories) leads to faster muscle growth but may include some fat gain.

Step 2: Focus on Quality Nutrition

Building muscle requires more than just calories. Your body needs the right building blocks to repair and grow.

• Protein: 1.6–2.4g per kg of body weight daily.
• Carbs: Support energy and recovery.
• Fats: Around 20–30% of your total calories.

The GetFIT App’s meal plans and supplement guides make it easy to fuel your body for muscle growth.

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Step 3: Combine Nutrition with Strength Training

Muscle growth happens when you combine a calorie surplus with progressive overload in your workouts. The GetFIT App offers detailed hypertrophy-focused training plans and exercise breakdowns to help you train smarter.

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Struggles You Might Face (And How to Solve Them)

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1. “I don’t have time to cook healthy meals.”

Our lives are busier than ever, but that doesn’t mean you need to sacrifice nutrition. With hundreds of quick, high-protein recipes in the GetFIT App, you can prepare delicious meals in 15 minutes or less.

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2. “I don’t know how to calculate my calories or macros.”

Tracking calories can feel overwhelming, but GetFIT App does the work for you. It tracks your calories, macros, and progress, so you can focus on your goals.

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3. “I crave my favorite foods and end up bingeing.”

You don’t need to cut out your favorite foods to lose fat or gain muscle. The GetFIT App emphasizes balance over restriction, so you can enjoy treats in moderation while staying on track.

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Actionable Tips to Reach Your Goals

1. Start Small: Adjust your calories gradually to avoid overwhelm.
2. Track Progress: Use the GetFIT App to monitor your weight, measurements, and performance.
3. Stay Consistent: Fat loss and muscle gain take time. Trust the process!
4. Plan Your Meals: Use our meal plans and shopping lists to stay organized.
5. Get Support: Lean on our fitness experts and the GetFIT community for motivation and advice.