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4186 Part 3 FL Course
4186 Part 3 FL Course
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.
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:
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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:
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.
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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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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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
Fats
Carbohydrates
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.
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.
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:
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• 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.
• 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
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