# Goal: Fat Loss and Muscle Gain

How would one accurately predict his daily calorie needs, and subsequently the approximate number of calories to be consumed for fat loss? (usually 20% less than calorie need right?)

[quote]J.V. wrote:
How would one accurately predict his daily calorie needs, and subsequently the approximate number of calories to be consumed for fat loss? (usually 20% less than calorie need right?)[/quote]

Type in BMR calculator in the search function.

Ok so, my weight is 180lbs, and my height 5’9’', age 19. My BMR came out to 1935.

I exercise 3-5 times a week, so I multiplied that figure by 1.55, and ended up with 2998 Cal.

So, to lose fat, which is my primary goal, I should be eating 2400 to 2600 Cal daily? I just put in my numbers is some other calculators and they said 1600-1800, that’s why I’m kinda confused atm.

[quote]J.V. wrote:
Ok so, my weight is 180lbs, and my height 5’9’', age 19. My BMR came out to 1935.

I exercise 3-5 times a week, so I multiplied that figure by 1.55, and ended up with 2998 Cal.

So, to lose fat, which is my primary goal, I should be eating 2400 to 2600 Cal daily? I just put in my numbers is some other calculators and they said 1600-1800, that’s why I’m kinda confused atm.[/quote]

I’d say go with the 26000 calories, to be safe. If progress stalls then lower it by a couple of hundred. Don’t go straight to 1600-1800, that’s much too low.

Alright, sounds like a plan.

Good luck.