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So if your maintenance was 2000 calories, for example, youâd need to eat about 1,500 calories in order to lose fat. Now there is one exception to this guideline â if you are âunderweightâ and have a caloric maintenance of 1,500 or less, you will instead subtract 20% of that number to get your calorie deficit.
1 First you figured out how many calories you need to eat per day for your specific goal (losing fat, building muscle, or maintaining your current weight). 2  From there you figured out where those calories should come from each day by calculating your ideal daily intake of protein, fat and just now, carbs.igure out how many calories are still left over after protein and fat are factored in, and then just divide that left over amount by 4. The answer you get is how many grams of carbs you should eat per day.