If you want to take the guesswork out of your fat loss journey you really need to have a proper game plan. Tracking your calories and macros effectively will help you to do that.
Research says that if you burn 3500 calories per week it will result in losing 1/2 kg or 1 pound of fat that means creating a daily calorie deficit of 500 will result in ½ kg per week of fat loss.
So, here’s a simple calculation you can do which will help you to lose 4-5 Kg of fat per month.
👉🏼 Step 1: Calculate Your Maintenance
This the number of calories your body needs to maintain body weight. Simply multiply your body weight in lbs by 14-15.
e.g. My bodyweight is 139 pounds or 63 Kgs, so I will multiply 139lbs X 15 = 2085 is my maintenance calories.
⠀⠀
💥 Note: If you don’t want to go through these calculations click here for FREE “WEIGHT LOSS GOAL CALCULATOR”
👉🏼 Step 2: Set Size of Your Calorie Deficit
If your goal is fat loss, a good place to start is by subtracting 500 from maintenance calories. What I would suggest is to start by creating a smaller deficit of 200 calories and monitor your fat loss weekly, if your scale doesn’t move subtract 200 more from maintenance calories.
Calories to lose weight;
2085-200 = 1885 Calories
👉🏼 Step 3: Set protein in grams ⠀⠀
Bodyweight in lbs multiplied by 1.0 gram = protein in grams per day
139 X 1.0 = 139 grams of protein per day
👉🏼 Step 4: Set fats in grams
Bodyweight in lbs multiplied by 0.4 grams = fats in grams per day
139 X 0.4 = 55.6 grams of fats per day
👉🏼 Step 4: Set carbohydrates in grams⠀⠀
Remaining calories divided by 4
To get remaining calories first we will find out how many calories are coming for proteins and fats and then subtract it from your maintenance calories
139 X 4 = 556 calories
55.6 X 9 = 500 calories
Maintenance Calories – (Protein Calories + Fat Calories)
2085 – (556+500) = 1029 (This is the number of calories coming from carbohydrates)
Simply divide this number from 4
1029/4 = 257 grams of carbohydrates per day
Note:
- 1 gram of protein contains 4 calories
- 1 gram of fats contains 9 calories
- 1 gram of carbohydrates contains 4 calories
You can always adjust your macronutrient intake according to your goals, you can either have fats on the higher side or carbohydrates.
😄If you need any help with this just comment below!”