Fat loss is a formula. Use this step-by-step process to figure out how many calories to eat in order to burn fat and lose weight.

Step One - BMR
Find out what your Basal Metabolic Rate (BMR) is, or specifically, how many calories your body needs to function properly if you spent the entire day sedentary. I recommend using this calculator:Step Two - BMR Plus Activity
Since you (hopefully) do not sit still in bed all day, you must add in the calories you burn through activity. Once you have your BMR, use the Harris Benedict Formula below to determine your total daily calorie needs depending on your activity level. Harris Benedict Formula To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:- If you are sedentary (little or no exercise) : BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
- If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
- If you are extra active (very hard exercise/sports and physical job or 2x training) : BMR x 1.9