Losing weight as a dad isn’t about starving yourself or following fad diets — it’s about finding the right balance between energy in and energy out. With work, kids, and family life, it’s easy to underestimate how much you actually eat (and overestimate how much you move).
In this guide, we’ll break down exactly how many calories a dad should eat to lose weight, how to calculate your personal needs, and what practical changes will help you burn fat without feeling exhausted.
🧮 Step 1: Understand Your Maintenance Calories
Your maintenance calories are the number of calories your body needs to maintain your current weight.
To find your baseline, you can use this simple formula:
Maintenance Calories = Bodyweight (kg) × 30–33
For example:
A 90 kg dad × 30 = 2,700 calories/day (to maintain)
If you want to lose weight, you’ll need to eat below this — typically a calorie deficit of 400–600 calories per day is ideal.
That would mean this 90 kg dad should aim for around 2,100–2,300 calories per day to lose weight at a sustainable pace.
📘 Want a more structured plan? Try my Completely FREE 7-Day Fat Loss Programme — it’s designed for busy dads who want quick wins without cutting out their favourite foods.
⚖️ Step 2: Choose a Realistic Calorie Target
The ideal calorie target depends on your activity level:
| Activity Level | Multiplier | Example (90kg Dad) |
|---|---|---|
| Sedentary (little exercise) | × 30 | 2,700 kcal |
| Lightly active (some workouts) | × 32 | 2,880 kcal |
| Very active (daily exercise/manual job) | × 34 | 3,060 kcal |
If your goal is fat loss, simply subtract 500 calories from your maintenance level.
That gives you:
Sedentary: ~2,200 kcal
Lightly active: ~2,400 kcal
Very active: ~2,600 kcal
🥗 Step 3: Focus on Nutrient Quality
Calories matter, but where they come from matters more.
Smart Dad-Friendly Food Choices:
Protein: Lean meats, eggs, Greek yoghurt, protein shakes
Carbs: Oats, potatoes, brown rice, fruit
Fats: Nuts, olive oil, avocado
Snacks: High-protein bars, popcorn, rice cakes
🛒 Recommended tools for meal prep:
These small investments can keep your nutrition on track even on the busiest days.
💡 Want help planning your meals? Check out Budget Meal Prep Ideas Under £30 for simple, affordable recipes.
⏰ Step 4: Eat on a Consistent Schedule
When you eat can also influence hunger and energy.
Try one of these simple routines:
3 main meals + 2 snacks — steady energy, perfect for dads who train early or after work
Intermittent fasting (16:8) — great for those who prefer fewer, larger meals
Whichever you choose, consistency beats perfection.
For example, training before dinner? Make sure your lunch includes carbs + protein for better energy and recovery.
💪 Step 5: Combine Nutrition with Training
Calories are half the equation — your workouts complete the picture.
If you’re short on time or equipment, start with Dad’s Workout Plan at Home Without Equipment.
You’ll burn fat, build strength, and boost metabolism — all from your living room.
🔥 Step 6: Track, Adjust, and Stay Patient
Weight loss isn’t linear. You’ll fluctuate, plateau, and sometimes even gain weight short-term (especially if you’re training hard).
Track your:
Calories (via MyFitnessPal)
Weekly average weight
Progress photos every 2 weeks
If progress stalls for 2–3 weeks, reduce your calories by another 200 per day or increase your daily steps.
📅 Want accountability and structure? Join the Dad Bod to Fit Dad 12-Week Transformation — a complete fat-loss and fitness blueprint built for real life.
🧠 Key Takeaways for Dads
Aim for a 400–600 calorie deficit
Prioritise protein and whole foods
Stay consistent, not perfect
Combine nutrition with smart training and recovery
Remember — your goal isn’t to eat as little as possible.
It’s to fuel your body efficiently, stay strong for your family, and make healthy habits a normal part of life.
💤 Further Reading: