If you are planning to calorie count and want to work out how to calculate this successfully then read on.
How many calories should I eat to lose weight?
what should my breakdown of macro-nutrients be?
So how do I calculate my calories and macros for fat loss?
Step 1: Calculate calories needed.
First off you need to calculate the amount of calories you will need per day, This will decided whether you drop, maintain or gain weight.
There are plenty of ways to do this by using lean mass, mad formula’s or calculators. However an easier way to do this:
- Take your body weight in Lbs (Pounds)
- Multiply this by 10-14 depending on your activity levels (More activity = higher number )
Just be careful to truthfully answer this question and don’t just aim straight for 10 thinking you will get faster weight loss. You will to start with but a lot will also be muscle and once you plateau and need to reduce more calories will struggle.
What does this look like using me
78kg = 78*2.2 = 172 lbs
=2408 Calories per day.
So now we have set up our calories we now need to work out our macro nutrients.
Step 2: How much protein?
To work out your protein simply eat 1g or protein per 1 lbs of bodyweight.
So for me It is 172g of protein per day.
Step 3: How much Fat?
You want to be eating at least 20% of your daily intake from fats which would be
=53.5g of fat per day.
Round up to 54 g 486 Kcal
If you like to eat fattier foods then you can swap some carb calories and have a higher percentage of fat, how ever don’t completely cut carbs out
Step 4: Working out your Carbs.
So now we have the Calories, Protein and Fat sorted the last one we need to workout is our carbs to do this all we need to do is subtract the calories from our macros off our daily allowance.
Daily allowance 2408
Protein 688 + Fat 486
= 1234 Kcal of carbs
= 1234 / 4
=308g of carbs
So as you see we have
Protein 172g 688 Kcal
Fat 54g 486 Kcal
Carbs 308g 1232 Kcal
Total 2406 Kcal
So here would be your daily breakdown for the day, Protein numbers will not change but as said above if you like to eat higher fats then increase your fat intake and lower your carbs, You don’t need to drop the carbs too low.
What’s next ?
well once you have figured out your daily allowance i suggest sticking with it for 2 weeks and gauge the progress, How ever don’t just use the scales as progression photos and measurements will give you much more of an accurate reading.
If after two weeks you haven’t dropped or you have increased in weight then there is 2 ways you can adjust either start at step 1 and go to the next level down and re calculate or… take off 100 calories from carbs and then give it another 2 weeks to see the adjustment.
Follow this same part for when you plateau aswell, Just take off 50-100 calories from Fat’s and Carb’s or increase you daily activity to increase energy expenditure.
If you lose more than 2-3 lbs per week and you haven’t got a lot of weight to lose then repeat the above just in the opposite direction, Repeat step 1 with a higher number or add in 50-100 calories. It may feel good to lose more weight at once however in the end a lot more will come from muscle, rather than if its a smaller deficit less will come from muscle and more will come from FAT, making us look better.
Remember being consistant is key… going over or under a little won’t matter and you don’t need to exactly hit every number.
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