Have you ever asked yourself, “How many calories should I eat to lose fat or gain muscle?”
It’s one of the most common questions in fitness, yet the answer isn’t as simple as a single number.
Calorie needs vary based on your goals, body composition, activity level, and even your stress or sleep habits.
But don’t worry! In this blog, we’ll break it down step by step.
You’ll learn:
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!
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.
The key is finding the right balance for your body and goals. Let’s look closer at how you can do that.
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.
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.
Fat loss isn’t just about cutting calories—it’s about what you eat.
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.
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.
Building muscle requires more than just calories. Your body needs the right building blocks to repair and grow.
The GetFIT App’s meal plans and supplement guides make it easy to fuel your body for muscle growth.
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.
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.
Tracking calories can feel overwhelming, but our AI coach, ORION, does the work for you. It tracks your calories, macros, and progress, so you can focus on your goals.
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.
If you’re serious about your goals and want to avoid trial and error, the GetFIT App Premium Membership is for you. Here’s why:
No matter where you’re starting from, the GetFIT App Premium Membership can help you reach your goals. With hundreds of recipes, detailed workout plans, and expert support, you’ll have everything you need to succeed—all for less than the price of a daily coffee.
Your fitness journey doesn’t have to be complicated. Let the GetFIT App guide you to your best self—one meal, one workout, one day at a time.
Not sure if the GetFIT App is right for you? Try it FREE for 5 days and enjoy all premium features: personalized plans, AI coach, recipes, workout programs, e-books, and much more! Start risk-free – click now!
Start your 5-day free trial today! With our Premium Membership, you’ll instantly get access to all the tools and content that support your weight loss, muscle building, and healthy lifestyle goals. Don’t wait, click and try it now!