full screen background image
How to Set Calories and Macros for Fat Loss

How to Set Calories and Macros for Fat Loss

How to Set Calories and Macros for Fat Loss

FREE Master of Macros: http://www.thinkeatlift.com/master/
My Fat Loss Diet: http://www.thinkeatlift.com/afl/

Music:
TromosOne – Uso Libre Pa’ los Cabros
Above it all – Chill Mac Miller Type Beat

Calories are the key to fat loss.
You’ll find a lot of morons online saying that no, it’s not calories, it’s cutting carbs, eating more fat, eating clean, not eating in the evening and so on.

In my opinion taking the time to explain why these stupid myths floating around online are stupid is a waste of time. So in this fat loss series we’re going to focus only on what to do, not what not to do.

If you’ve seen my last video you know that I’ve just finished lean bulking, I’m around 12-13% body fat and I want to go down to around 8% over the next few weeks. I’m going to show you how I do it so you can do it too. We start with setting calories and macros.

The first step to fat loss: Setting the deficit.

An energy deficit will produce weight loss no matter what you eat. And to lose fat quickly without affecting your muscle mass, testosterone, or gym performance, you need to have a deficit that is only 20-25% of your maintenance.

Maintenance is the number of calories you need to eat daily to maintain your weight as it is now. It differs a lot between people based on their activity level and bodyweight.

But for most of us, estimating maintenance calories is pretty simple. If you workout 3-4 times a week, are active 1-2 hours a day, and the rest of the time you sit, your maintenance is probably this: your bodyweight in pounds times 15. Or your bodyweight in kilograms times 33.

For me that would be 79 x 33 = 2600 calories

To set a 20% deficit I do 2600 x 0.8 = 2100. If I eat this, I’m going to lose around one pound or half a kilogram of fat every week.

Key point: If you’re interested in losing fat, not just weight, you also need to pay attention to the amounts of protein, fats and carbs you get in those calories.

Protein intake is the most important because it’s what maintains your muscle mass. One author compared a calorie deficit to a lion that wants to eat you. When you’re in a deficit your body burns more amino-acids than usual. So if you can give the lion another piece of meat to eat you’ll get away without any bites.

Now the amount of protein you need to maintain your muscles in a deficit has been grossly exaggerated in the fitness community. The truth is you need around 0.9 to one gram of protein per pound of bodyweight, not more. Protein requirements probably increase with the level of leanness, but we don’t want to get stage shredded. To go down to around 8% body fat, 0.9g per pound is more than enough.

Next we have fat intake. Fats are essential for hormonal balance. A lot of guys like to cut fat really hard when they diet because fats are the most energy dense – 9 calories per gram. But they soon find out that they suffer on another level, their testosterone goes down, they lose sex drive and can’t maintain erections.

Not worth it.

Carbs are equally important for testosterone production but they have many other roles as well. Carbs fuel exercise performance. Your ability to maintain strength in a deficit is highly dependent on your carb intake and muscle glycogen levels. You want to diet eating as many carbs as you can.

Here’s something important. You don’t need to track fat and carb intake closely as long as they are balanced. Getting down to 8-10% body fat is not a big deal, you can get there tracking only calories and protein. That’s what I’m going to do.

Just make sure your fat intake is around 20-30% of your total calorie intake and carbs fill up the rest.

So this is your basic fat loss plan:

Have a 20-25% calorie deficit
Get around 1 grams of protein per pound of BW or 2 grams per kg
Fill the rest of the calories with fats and carbs
Video Rating: / 5

150 se jyada calculator information Details – All calculator
area -bmi- down payment – loan – investment – salary – sales tax – tax – gst calculation
How to Calculate anything Here made all type of calculation.
financial calculation, fitness & Health Calculation, Maths Calculation, Other Calcuation all type of manipulation are made here.

CalculatorBurayi
Online Calculator
Scientific Calculator
Maths Calculator
Simple Calculator
Google Calculator
Web 2.0 Scientific Calculator
Questions
Widgets
Percent Calculation
Trigonometry
Desmos | Scientific Calculator
The Best Free Online Calculator
The Calculator On The App Store – Itunes – Apple
: Free Online Calculators – Math, Health, Financial …
Age Calculator –
Derivative Calculator • With Steps!
Integral Calculator • With Steps!
Calculator Scientific
Calculator Steam
Calculator Google
Calculator Ne Demek
Calculator Indir
Calculator Nasil Kullanilir
Calculator Download
Calculator + Sifremi Unuttum Repayments Calculator – Commbank
Scientific Calculator – Tcs Ion
Schengen-Calculator
Pace Calculator | Concept2
Free Raid Calculator – Caclulate Raid Array Capacity And Fault …
Mileage Calculator – Etihad Guest
Lost Sleep Calculator For Parents | Hillarys
Fractions Calculator – Calculator Soup
Cd Calculator –
Smart Bmi Calculator
Calculator Scientific
Calculator Steam
Calculator Google
Calculator Ne Demek
Calculator Indir
Calculator Nasil Kullanilir
Calculator Download
Calculator + Sifremi Unuttum
Calculator

http://www.calculator.net

Financial Calculators

The following is a complete list of our financial calculators.

Mortgage and Real Estate
Mortgage Calculator
Real Estate Calculator
Amortization Calculator
Mortgage Payoff Calculator
Refinance Calculator
House Affordability Calculator
Rent Calculator
Debt-to-Income Ratio Calculator
Rental Property Calculator
APR Calculator
FHA Loan Calculator
Down Payment Calculator
Auto
Auto Loan Calculator
Cash Back or Low Interest Calculator
Auto Lease Calculator
Investment
Interest Calculator
Investment Calculator
Finance Calculator
Savings Calculator
Compound Interest Calculator
Interest Rate Calculator
Average Return Calculator
ROI Calculator
Payback Period Calculator
Present Value Calculator
Future Value Calculator
Retirement
Retirement Calculator
Pension Calculator
Social Security Calculator
Annuity Calculator
Annuity Payout Calculator
401K Calculator
Roth IRA Calculator
IRA Calculator
Tax and Salary
Take-Home-Paycheck Calculator
Income Tax Calculator
Salary Calculator
Estate Tax Calculator
Other
Loan Calculator
Payment Calculator
Currency Calculator
Personal Loan Calculator
Inflation Calculator
Lease Calculator
Budget Calculator
Credit Card Calculator
Credit Cards Payoff Calculator
Debt Payoff Calculator
Debt Consolidation Calculator
Repayment Calculator
Student Loan Calculator
College Cost Calculator
Sales Tax Calculator
Depreciation Calculator
Margin Calculator
Business Loan Calculator

Fitness and Health Calculators

The following is a complete list of our fitness and health related calculators.

Fitness
BMI Calculator
Calorie Calculator
Army Body Fat Calculator
Body Fat Calculator
BMR Calculator
Body Type Calculator
Lean Body Mass Calculator
Healthy Weight Calculator
Pregnancy Calculator
Due Date
Conception Calculator
Other
Carbohydrate Calculator
Protein
Fat Intake
GFR

Math Calculators

Put this math calculator on your website
Use the basic math calculator to do simple calculation or use one of the following calculators.

Scientific Calculator
Fraction Calculator
Percentage Calculator
Time Calculator
Percent Error Calculator
Exponent Calculator
Date Calculator
Binary Calculator
Hex Calculator
Half Life Calculator
Quadratic Formula Calculator
Log Calculator
Ratio Calculator
Root Calculator
Least Common Multiple Calculator
Greatest Common Factor Calculator
Factoring Calculator
Big Number Calculator
Statistics
Number Sequence Calculator
Sample Size Calculator
Probability Calculator
Standard Deviation Calculator
Statistics Calculator
Mean, Median, Mode, Range Calculator
Permutation and Combination Calculator
Geometry
Triangle Calculator
Volume Calculator
Slope Calculator
Area Calculator
Circle Calculator
Surface Area Calculator
Body Surface Area Calculator

Other Calculators

Love Calculator IP Subnet Calculator
Gas Mileage Calculator Conversion Calculator
GPA Calculator Grade Calculator
Time Card Calculator Time Zone Calculator
Height Calculator GDP Calculator
Concrete Calculator Marriage Calculator
Age Calculator Bra Size Calculator
Fuel Cost Calculator Voltage
Scientific, Steam, Google, Ne, Demek, Indir, Nasil, Kullanilir, Download, Sifremi, Unuttum




Leave a Reply

Your email address will not be published. Required fields are marked *