This is Part 2 of the ‘How to Set Up a Fat Loss Diet’ guide. Part 2 will mainly cover on the calculations of daily calorie intake for fat loss.
When it comes to fat loss, the single most important thing
we should remember is calorie in and calorie out. ‘Calorie In’ refers to the
calories that we consume through foods, while ‘Calorie Out’ refers to the
calories that we burn through bodily functions and physical activity. So, what’s
their relationship?
Calorie In MORE than Calorie
Out = Calorie Surplus = Weight Gain
Calorie In LESS than
Calorie Out = Calorie Deficit = Weight Loss
Now, we can see their connections. In other words, if you
want to achieve fat loss/weight loss, you’d need to consume less calories than
your body burns. This is also known as ‘calorie deficit’.
Alright, we now understand the fact that we need to create a
calorie deficit in order to achieve fat loss. It’s time to put the knowledge
into use!
Step 1 Calculating
Daily Maintenance Calorie Intake
Firstly, we need to calculate our daily maintenance calorie
intake (total calorie intake to maintain current body weight). There are many
ways to do it but I’ll share a common way that works well with most people.
1. Multiply your current body weight (kg) x 2.2 to convert them into pounds (lbs)
2. Multiply your number in (1) with ONE of the following
numbers, 14-16.
Not
Active = 14
Lightly
Active = 14.5
Active
= 15
Very
Active = 15.5
Extremely
Active = 16
(Consider
both your exercise schedule as well as lifestyle e.g. occupation)
Step 2 Calculating
Daily Calorie Intake for Fat Loss
The number you’ve calculated in Step 1 is your estimated
daily maintenance calorie intake. Now, we’re going to create a calorie deficit
from it to achieve fat loss. The general recommendation for calorie deficit is
300 to 500 calories. Any more or less is not very optimal.
Daily Maintenance Calorie Intake (Step 1) – Calorie Deficit (300
to 500) = Daily Calorie Intake for Fat Loss
And there you have it; you’ve just calculated your daily
calorie intake for fat loss!
Just in case, you got a little confused so I’ve included an
example as well.
Example:
Mr. A, weighing at 70kg currently. He is active in terms of
activity levels.
Step 1: Calculating Daily Maintenance Calorie Intake
1. 70kg x 2.2 = 154lbs (pounds)
2. 154 x 15 = 2310
Thus, the number 2310 is Mr. A’s daily maintenance calorie
intake.
Step 2: Calculating Daily Calorie Intake for Fat Loss
2310 – 500(calorie deficit) = 1810
Finally, Mr.A’s daily calorie intake for fat loss is 1810.
He will then consume 1810 calories daily in order to achieve fat loss or weight loss.
Bottom Line
We’ve covered the entire guide to calculate how many
calories we need to consume in order to achieve fat loss. Next, we will look at
macronutrients breakdown (protein, carbohydrates and fats) in Part 3.
If you find this post helpful, feel free to share it and
help spread the word!
For any inquiries, you can always contact me through e-mail:
jswongtraining@gmail.com
No comments:
Post a Comment