Arguably the most talked-about part of weight loss and healthy eating, calories are units of energy that determine whether or not we’ll be successful at weight loss. If we consume more calories than our body burns we will gain weight, if we intake less calories we will lose weight and if these numbers are pretty much the same we will maintain our current weight.

So how many calories you need to consume to lose weight? Well, the exact answer is really complicated as it involves calculating your BMR, physical activity, daily energy expenditure, height, age, metabolic health and many other factors. Instead, we will give you an average estimate and it’s up to you to tweak the numbers according to your weight loss results.

In general an average man needs 2500 and an average woman 2000 calories to maintain weight. Eating 500 calories less will lead into a 1 pound weight loss per week. This generic guideline can serve us as a starting point and during our diet we can just modify our calorie intake accordingly.


Most people don’t bother calculating the amount of calories they consume and still manage to lose weight. However, if you are not one of them and still have problems with weight loss, maybe it’s time to take this seriously.

Everything you eat contains certain amount of calories. There are many useful calorie counters app and websites which you can use for free, and  we recommend FlatSecret. It contains healthy recipes, nutrition database, food diary, weight chart and exercise log. It even has a barcode scanner that helps you check calories for packaged foods. You’ll be able to see total calorie intake and the breakdown of fats, protein and carbohydrates.


Best Ways to Reduce Calorie Intake

First of all, not all calories are created equal, and just by cutting calories without regards to the foods you consume is not the most sustainable way of losing weight. Therefore, we suggest implementing 5 new rules that can not only help you lose weight, but also maintain your new weight.

1. Start eating more protein

Apart from being the building block of our body, protein is an essential tool in weight loss. It increases our metabolic rate and reduces appetite.

2. Stop drinking sugary soft drinks

Eliminating liquid sugar calories is another easy way to cut back on calories. Beverages that contain sugar like chocolate milk, sodas and fruit juice are not only loaded with unhealthy sugar, but calories as well.

3. Drink more water

Drinking water is a great and simple trick to reduce daily calorie intake. Consuming 2 litres per day can increase the number of calories you burn by up to 100. But more importantly, drinking water suppresses appetite and helps eat fewer calories.

4. Start being physically active

Any form of physical activity helps you lose weight. By doing light cardio for 30 minutes per day, your body will burn more calories and therefore help you lose weight.

5. Use supplements

Combined with healty diet and physical activity, weight loss supplements can help you lose significantly more weight. FORZA has a wide range of weight loss supplements including Shake It Slim, Fat Burner and Raspberry K2.


The amount of calories you consume on a daily basis will determine how successful you'll be at weight loss. However, just cutting back on calories is not enought -- you have to make heatlhier food choices and have the proper macronutrient ratio for weight loss. Weight loss supplements can give you the extra boost and even motivate you to keep losing weight.