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The Math of Rapid Fat Loss, by Eric Bach
– You must burn more calories than you consume each day, obviously. A caloric deficit through exercise, diet, and healthy hormone levelsh should get you lean. However, finding the perfect formula can be overwhelming, so let’s use bodyweight (pounds) x 15 to find your caloric maintenance. It won’t be perfect, but it’ll be close enough to provide a starting point.
Let’s say you weigh 200. That’d be 200 pounds x 15 = 3000. This number (3000) is an estimate of the calories you’d consume to maintain. Now comes the fun part, let’s determine fat loss calories. Losing stubborn body fat requires an aggressive approach. Research by Huovinen found male athletes to successfully lose fat without significant decreases in testosterone or drops in performance with a roughly 25% deficit. Start with a 20% deficit, track your progress, and cap your deficit at 30% if you plateau.
You’d want your caloric deficit to be 20%, so now you’d multiply your 3000 maintenance calories by .8. Here’s what that would look like: 3000 x .8 = 2400 cals.
Using our 2400 calorie example, you’ll want it to consist of: 35% protein, 35% carbs, 30% fat. Here’s how many grams of each macro that would be:
• 35% protein would be 210g. The math: 2400 cals x .35 = 840 cals. To find out how many grams of protein that is we’d divide that number by 4 (because there are 4 calories per gram) and get 210g of protein per day.
• 35% carbs would also be 210g. The math: 2400 calories x .35 = 840 calories. To find out how many grams of carbs that is we’d divide 4 calories/gram and get 210g of carbs per day.
• 30% fats would be 80g. The math: 2400 calories x .30 = 720 calories. Divide by 9 calories/gram and you’d get 80g of fats per day.
Note: It’s more important to nail your calories and protein intake than to be perfect on your carbs and fats. If you prefer higher or lower carb intake, just adjust.
Simple to follow. Thank you
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