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How Many Calories Should You Eat To Lose Fat? (GET THIS RIGHT)

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Rating: 4.0; Vote: 1

The fact that you clicked into this video tells me that you know the importance of calories for fat loss, regardless of how clean your diet may be. And you likely also understand that in order for fat loss to occur, you need to be eating in a caloric deficit to force your body to start burning its stored fat. Now, a fat loss diet sounds simple in theory, but in practice people often screw up their calorie intake for weight loss. In todays video, Ill clear up the confusion for you. Ill show you how to pinpoint exactly how many calories your specific body needs a day to lose weightwhile maximizing your fat loss and minimizing negative side effects (e. g. muscle loss. The first step is to get a general estimate of your calorie intake for weight loss. Now, even the most accurate of calorie intake equations out there are all estimates. They all require some fine tuning based on how you progress, which is what well do in step 2. To avoid overcomplicating things, what Id recommend is take your bodyweight in lbs, and multiply that by anywhere from 10-13. If youre a younger, leaner, and/or more active individual then go with the higher end of this range. If youre an older, less lean, and/or less active individual then go with the lower end of this range. The next step is to determine what an appropriate rate of weight loss would be based on your specific body. This is important for us to get right because if we eat in an overly aggressive caloric deficit and lose weight too quickly, not only is this unsustainable for most of us in the long run, but it also puts us at a greater risk for muscle loss. Maintaining your muscle mass as you diet needs to be your priority. We can do this by sticking to a weight loss of no more than 0. 5-1% of bodyweight loss per week. That said, the more body fat you have to lose, the faster you can lose fat without risking muscle loss. So what you can do is to take your current estimated body fat percentage, and divide that by 20. The number you get will be a more accurate % rate of weight loss that youll want to aim for per week. Once you have the number of calories for fat loss down, its time to implement and fine tune it with step 3. Start adhering to and monitoring your daily calorie intake as well as tracking your morning bodyweight. After about 4 weeks of tracking, analyze the data. We can often dismiss Week 1 since most people will lose quite a bit of water weight during this initial period of dieting. But in the following weeks, well want to look more closely at the numbers. Look at how your weight has changed relative to your calorie intake. Science aside, if your recommended rate of weight loss is 2lbs per week, yet you just personally find this too aggressive, then slow it down. Stick with a rate of weight loss thats sustainable. Thats ultimately whats most important for long term success. Theres one all too common mistake that people make with their fat loss diet youll want to avoid, which is attempting to eat back the calories you burn from exercise in general. Fitness trackers, cardio machines, and even us as humans are terrible at estimating the calories we burn through exercise and almost always overestimate it by at least 20%. And secondly, the 3 step method mentioned above already accounts for the calories you burn from physical activity and throughout the day. If you do end up losing weight too quickly because of your additional exercise, then you would just adjust this by eating more as we discussed earlier. So, to wrap everything up, heres a step by step example of how you could start calculating and implementing how many calories you need to lose weight: 1. Determine what your estimated calorie intake should be to lose fat based on the simple equation outlined in step 1. 2. Then, determine what your optimal rate of weight loss should be based on the simple equation outlined in step 2. 3. Finally, implement this while monitoring how your weight progresses throughout the weeks and if needed, adjust your calorie intake so that your actual rate of weight loss is closer to your target. And thats pretty much all there is to it! This does however assume that youre tracking accurately in the first place and being consistent with your activity levels, so dont overlook these other variables as well. And for a step-by-step program that shows you how to easily set up, track, and monitor each of these important variables while equipping you with a science-based nutrition and training program designed to transform your body as efficiently as possible, then simply take the analysis quiz to discover which science-based program would be best for you: BODY RECOMPOSITION VIDEO
Date: 2022-01-03

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Comments and reviews: 10

Harry
Better to loose alot of weight fast and then build back the muscles after the weight loss ends like Hollywood A list action star actors. They loose 10-20 lbs a week easily. It all-in the diet. I loosing only 5 lbs. a weak but I only need to loose 15 lbs. It has been tough since I am in my second week and feel very weak. Eating only 500 calories a day! Naked & Afraid - 21 day challenge. It almost as tough as loose weight before a high school wrestling tournament. Cannot wait till it over! Large 7 topping pizza as my reward if I meet or break the 15 lbs.
reply

Jeremy
Keep in mind that what makes up those calories you consume everyday and the manner in which you consume them will affect your fat loss efforts, performance, recovery, etc. Calories arent everything. Im planning on making a separate video on that topic specifically, but let me know what else youre struggling with at the moment! Hope this helps!
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Nayeem
See Ive always thought Ive had a slow metabolism Ive lost 14 pounds in 55 days the calories in a pound is about 3500 so I multiply that by 14 which adds up to 49000 calories lost divided by 55 days says Ive been on average in an 900 calorie deficit daily which is not good but I did find out my metabolisms not bad
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Flux
so say i go into a calorie deficit and i adjust my calorie intake from 2, 300 to lets say about 1, 800 and since in a calorie deficit your supposed to burn more calories then you consume then that means i would have to burn more then 1, 800 calories each day?
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Simply
So. as a 122lbs female, maintaining weight on 2500 cals. i need 1600 cals to start fatloss? I think that deficit would be a Bit agressieve? I know you should adjust as you go, But it seems kind of an intense start to me, more likely to lose muscle than fat
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LunaJz
I'm yet in a calorie deficit but can't loose weight. What am I doing wrong? (Height 156cm, weight 70kg, calories 1300. Apparently I'm eating too few calories by doing the math in this video. I play sports too. I can't understand what I'm doing wrong: ')
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irene
Good evening. Well done for the video. I just want to ask if a man is to eat 1800 calories, he works out and burns 300 so the calories he needs to eat go up, but in order to be in a caloric deficit eventually how many should he eat? Thank you
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Type
I am a 17 year old Football (youll call it soccer) player with low body fat. My calorie intake every day is from 2500 - 3000. I weight around 150 pounds. I burn everyday from 3000 to 3500 a day sometimes even 4000. Does that play a role?
reply

Roshani
I only believe in Agoge Diet. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack: D
reply

tdsmith27
QUESTION:
1) What is an easy way to estimate body fat % at home? And I do not have any special measuring tools.
2) Will the explanation in the video work for Woman as well?
reply

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