4186 Part 3 FL Course

FAT LOSS COURSE
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PART 3 - CREATING A FAT LOSS DIET

When it comes to fat loss, nutrition plays a major role. And since this is the truth, a lot of
“gurus” try to capitalize on this fact for monetary gain. The keys to fat loss dietary success
aren’t difficult to understand - but they can be tough to follow for some.
Today, we’re going to cover these keys and provide you with everything you’ll need to know
about dieting for fat loss so you can accomplish your goals.
What you’ll learn today:
• How to calculate the number of calories you need to grow

• What macronutrients are and their importance to building muscle
• How to break down calories and macros per meal
• The importance of planning your meals
• How to eat smart while on the go
CALCULATING CALORIES FOR FAT LOSS

If you want to achieve fat loss, you have to be in a calorie deficit. To put yourself in a calorie
deficit you have to burn more calories during the day than you consume. Most people
looking to lose body fat start off with a severe calorie deficit. However, that’s usually not
necessary and certainly not sustainable.
Everyone’s calorie needs will be different - especially when it comes to achieving fat loss. A
step by step process to help you determine your fat loss calorie needs is listed and explained
below:
1. Calculate your Basal Metabolic Rate (BMR)

2. Add in calories burned during your workouts and activity level by multiplying BMR with
an Activity Factor (AF) to get your Total Energy Expenditure (TEE).
3. Subtract 250 calories from this number to lose ~0.5lb of weight per week.
4. Subtract 500 calories from this number to lose ~1.0lb of weight per week
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The first step to calculating your fat loss calorie needs is determining your BMR. Then, you’ll
multiply that with an activity factor to get your TEE. Check out our Daily Calorie Calculator
for an easy and quick way to get your daily caloric needs.
If you’re interested in the math behind the tool, you can find the correct formulas and an
example below:
• TEE = Basal Metabolic Rate (BMR) x Activity Factor (AF)

• BMR (Female) = 655 + (4.35 x W in lbs) + (4.7 x H in inches) - (4.7 x age in years)
• BMR (Male) = 66 + (6.23 x W in lbs) + (12.7 x H in inches) - (6.8 x age in years)
• AF sedentary (no exercise) = 1.2
• AF lightly active (exercise 1-3 times a week) = 1.375
• AF Moderately active (exercise 3-5 a week) = 1.55
• AF Very active (exercise 6-7 times a week) = 1.725
• AF Very active with demanding job = 1.9
Ex. Fred is a 20-year-old male who stands at 6’2’’ and weighs 230 lbs.
He is moderately active, making it to the gym 3-5 times a week.
• BMR = 66 + (6.23 x 170) + (12.7 x 74) - (6.8 x 20) = ~2303 calories

• BMR (2303cal) x 1.55 (AF) = ~3136 calories
• Fred’s TEE = ~3136 calories
After you determine how many calories you need to eat each day to maintain your current
weight, you’ll need to experiment with what sort of deficit works best for you and your
lifestyle.
• For those who are more active, a ~250 calorie deficit should suffice.
• For those who are more sedentary, a ~500 calorie deficit may be appropriate.
A larger deficit doesn’t necessarily mean greater long-term results. And going too low
too fast may result in an aggressive rebound in weight gain once you switch to more of a
maintenance phase. It is recommended to start with a 250 calorie deficit and gradually
increase your deficit slowly as needed.
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MACRONUTRIENTS: IMPORTANCE OF BALANCED DIETING

The food you eat is broken down into 3 macronutrients: Protein, carbohydrates, and fats.
Eating enough of each macronutrient is crucial to maintaining lean muscle mass, fueling
performance, and regulating your hormones. Once again, everyone is different and each
individual’s macronutrient needs will vary. Here are the basics:
Protein Fats Carbohydrates
• 4 calories per gram • 9 calories per gram • 4 calories per gram

• Broken down into amino • Essential for hormone • Your body’s favorite
acids in the body production and source of energy
• Necessary for recovery regulation (testosterone) • Necessary to fuel
and to preserve lean • Omega-3s provide anti- your workouts and
body mass inflammatory benefits performance
• Burns the most calories • Slow digesting and can • Fill the remainder of your
during digestion aid in satiety calories with carbs.
• Aids in satiety • Aim to consume 0.35-
• Aim to consume 1.0-1.2 0.45 g per pound of
grams per pound of bodyweight
bodyweight during fat
loss phases
A lot of fad diets claim they make you lose weight from the diet alone. Most demonize one of
the three macronutrients listed above. It is unnecessary to do so and all 3 can be included
in some capacity within your diet. In the next section, we’ll show you one way you can set
up your macronutrition to lose fat. However, if you feel another way works better for you
personally, you’re more than welcome to alter it in whatever way possible.
At the end of the day, a consistent and sustainable calorie deficit is what will help you lose
any unwanted body fat. And there’s so many ways you can create a deficit to do so.
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BREAKING DOWN YOUR MACROS PER MEAL

In this section, we’ll show exactly how to break down your macronutrients to fuel fat loss.
Let’s take our buddy Fred from the example earlier and help him figure out his macros. At
230lbs and fairly active, we’re only going to give him a slight deficit to begin with. So, we’ll
subtract ~250 calories from his ~3126 TEE to get ~2876 calories per day to lose body fat:
Protein
• Fred’s goal is to eat 1.2g of protein per lb of bodyweight per day

• 1.2g of protein x 230 lbs of body weight = 276g of protein
• 276g of protein x 4 calories per gram of protein = 1,104 calories
• 2876 - 1104 = 1,772 calories remaining
Fats
• Fred’s goal is to eat .35g of fat per lb of bodyweight

• 0.35g of fats x 230 lbs of body weight = ~81g of fat
• 81g of fat x 9 calories per gram of fat = 729 calories
• 1772 - 729 = 1,043 calories remaining
Carbohydrates
• Fred’s going to fill in the remainder of his macros with carbs

• 1,043 calories/4 calories per gram of carbs = ~261g of carbs
So, Fred’s fat loss macros are going to be 276P/81F/261C. Obviously, we have protein
maxed out and this may not be appropriate for everyone. Some may feel better sticking
closer to the lower recommendations and increasing their carb and/or fat intake.
You can do whatever you feel works best for you and as long as you are in a calorie deficit,
you will lose weight.
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Now that we have our macronutrients, you may want to break it down by meal. You can eat
however many or however few meals as you wish. For those looking to preserve lean muscle
mass during their fat loss phase, they may want to eat between 4-6 meals per day.
In Fred’s case, he’d like to eat 4 times throughout the day.
• 276g of protein / 4 meals a day = ~69g of protein per meal

• 81g of fat / 4 meals a day = ~20g of fat per meal
• 261g of carbs / 4 meals a day = ~65g of carbs per meal
Obviously, each meal won’t be this precise. You might want to eat a higher amount of carbs
pre/post workout. But, it’s a good goal to aim for when figuring out what to eat at each meal
throughout the day.
MEAL PREP BASICS

Now that you know how much of each macronutrient to aim for per meal, you may want to
consider picking up the habit of meal prepping on Sundays. Meal prepping, once you get
good at it, cuts down on a lot of time and hassle of cooking during the week.
Overall, you’ll want to stick to eating and cooking primarily whole foods. Below is a list of
muscle building foods to help you get started:
Protein Carbohydrates Fats
Chicken Eggs Rice Pasta Olive Oil

Lean Beef Protein Quinoa Bread Nuts and seeds
Turkey Supplements Oats Fruits Coconut Oil
Fish Potatoes Vegetables Dairy
Avocados
With those suggestions alone, you have endless possibilities of meals to prep. Simply cook
them up, store them properly, and take them with you wherever you need to go. If you have
your meals already planned out and prepped, you’ll never be short on food or tempted to eat
something outside of your caloric needs.
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HOW TO EAT SMART ON THE GO

Having a prepared meal with you at all times isn’t always feasible. When this situation arises,
you need back up plans in place so you’re always taking steps in the right direction and
towards your goals.
In these situations, it’s always important to:
Pay attention to nutritional facts
• Have meals in mind for times you need to eat out

• If you’re going to a restaurant you’re unfamiliar with, check their website
for nutrition facts
• Don’t be afraid to get specific with your orders. If you need extra
protein, ask for extra protein. If you need to limit fat, ask them to cook
your food without butter/oil.
Have healthy portable snacks
• Keep bananas, apples, and oranges around that you can take with you.
• Beef jerky, though high in sodium, is a very portable high protein
snack.
• Keep nuts & seed mixes in your car, backpack, or desk drawer at work.
Supplement when you need to
• Protein bars and powders can be very portable when you’re in a bind.
Options are limitless, so long as you know how to be flexible and are continuously searching
for the best options to fulfill your dietary needs.
We’ll be back here again tomorrow to teach you more about fat loss supplementation and
how to choose the best products for your goals.
- M&S

4186 Part 3 FL Course

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4186 Part 3 FL Course

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FAT LOSS COURSE

Store Workouts Diet Plans Expert Guides Videos Tools

PART 3 - CREATING A FAT LOSS DIET

What you’ll learn today:

• How to calculate the number of calories you need to grow

CALCULATING CALORIES FOR FAT LOSS

1. Calculate your Basal Metabolic Rate (BMR)

• TEE = Basal Metabolic Rate (BMR) x Activity Factor (AF)

• BMR = 66 + (6.23 x 170) + (12.7 x 74) - (6.8 x 20) = ~2303 calories

MACRONUTRIENTS: IMPORTANCE OF BALANCED DIETING

Protein Fats Carbohydrates

• 4 calories per gram • 9 calories per gram • 4 calories per gram

BREAKING DOWN YOUR MACROS PER MEAL

• Fred’s goal is to eat 1.2g of protein per lb of bodyweight per day

• Fred’s goal is to eat .35g of fat per lb of bodyweight

• Fred’s going to fill in the remainder of his macros with carbs

In Fred’s case, he’d like to eat 4 times throughout the day.

• 276g of protein / 4 meals a day = ~69g of protein per meal

MEAL PREP BASICS

Protein Carbohydrates Fats

Chicken Eggs Rice Pasta Olive Oil

HOW TO EAT SMART ON THE GO

In these situations, it’s always important to:

Pay attention to nutritional facts

• Have meals in mind for times you need to eat out

Have healthy portable snacks

Supplement when you need to

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