Mike,

Thanks for the question! The answer to your question isn’t simple, but you can find the answer pretty simply. There are a ton of calorie counters online, just google “keto calorie calculator.” The first one I found was broken, it told me to eat zero calories to lose weight. Don’t be afraid of getting a second opinion, and double check if something seems off.

If it’s a worthwhile calculator, it will ask you about your activity level. I know it’s easy to pick a step or two above your actual activity level, especially when you are motivated and planning your new lifestyle. But not being honest will throw off your calculation.

Also, a lot of the calculators ask for your BMI or body mass index. I personally didn’t know mine, but was easily able to find pictures and descriptions of different BMIs to estimate.

Finally, start small with your deficit and weight loss goals. If you jump into a heavy deficit of calories, your transition will be harder. Instead of “just” starting a whole new routine, lifestyle, and eating habits, you’l be depriving yourself of calories too. Start with a small deficit, then work your way into a larger deficit and weight loss goal (IF that’s your goal).

As your body changes, you will need to re-calculate your calorie goals. Once a month (I do the first of each month) is recommended.

Good luck!