Do you want to lose or gain weight?
Now that we know how many calories we burn everyday in order to stay at the same weight, we need to know if you’re cutting (lose fat) or bulking (gaining muscle/weight). To lose fat we need to be at a CALORIE DEFICIT, where our body will burn mostly our fat. To gain muscle or weight we need to be at a CALORIE SURPLUS. All you'll need is your TDEE that you calculated in the last page. Let's get started!
We'll be focusing on weight loss for this article. Stay tuned for a guide on how to build Muscle or Weight Gain in the future!
Calorie Deficit: TDEE - 500
Calorie Surplus: TDEE +200 to 500
*To gain muscle, we recommend increasing your calories slowly over time in order to keep fat synthesis low.
Calorie Deficit (FAT LOSS):
2431 - 500 Calories =
Calorie Surplus (WEIGHT/MUSCLE GAIN):
2431 + 200 to 500 =
2631 to 2931 Calories
How much Protein, Fat, and Carbs should I eat per day to Lose Weight?
Your calories are made up from the three Macronutrients: Protein, Fats, and Carbs. Now that we know how many calories we should eat per day to lose weight, we can calculate each individual macro through simple math.
1 gram of Protein = 4 Calories
1 gram of Carbohydrates = 4 Calories
1 gram of Fat = 9 Calories
So if you eat 1 gram of Protein or Carbs then that means you’re taking in 4 Calories, and ingesting 1 gram of Fat means you’re taking in 9 Calories. But how much of each should you eat?
Well, let’s assume that we are all beginners to diet and fitness. If that’s the case then it’s recommended to eat 1 gram of Protein per Pound of Lean Body Mass (LBM). Lean Body Mass is how much you weigh without your body fat. We’ll use an online LBM calculator for this.
It's recommended to eat 1 gram of Protein per pound of Lean Body Mass because if you're overweight or have a higher body fat percentage then you'd be consuming more protein than needed at your exact body weight. This will mean you'l have to eat less Carbs and Fat to accomodate the high amount of protein in your diet.
(Note: You can get a DEXA scan for a fee ($50-150) to measure body fat accurately. I recommend to do your research on local facilities that do this.)
Here are the numbers we got from the calculator:
Weight: 195 lbs
Total Calories/Day: 1931 Calories
Boer Formula: 143.2
James Formula: 146.6
Hume Formula: 133.8
We're going to use the James Formula because we like to eat a little more Protein than Carbs or Fats in our diet, and would like to retain as much muscle mass as possible. The number you choose really depends on you and your LBM. As long as you eat at our calculated Calorie Deficit then you should still lose weight.
Our number is 146.6 = 147
(Round to the nearest whole number).
We want 1 gram of Protein PER pound of Lean Body Mass (LBM).
147 lbs = 147 grams of Protein
Remember, 1 gram of Protein = 4 Calories.
147 grams of Protein x 4 Calories = 588 Calories
For fat, we recommend eating at about 0.3 to 0.5 grams of fat PER pound of body weight.
1 gram of Fat = 9 grams of Calories
0.3 x 195lbs = 59 grams of Fat (58.5 grams Rounded to the nearest whole number)
So here are our current numbers:
Protein (147 grams):
147g x 4 Calories = 588 Calories
Fat (59 grams):
59g x 9 Calories = 531 Calories
Let’s add how many Calories we have so far:
588 Calories (Protein) + 531 Calories (Fat) = 1119 Calories
The rest of our Calories will be the carbs in our diet.
Remember 1 gram of Carbs is equal to 4 calories.
1931 Total Calories/Day - 1119 Calories = 812 Calories
We take 812 Calories and divide it by 4 to get the number of grams of Carbs.
812 Calories / 4 Calories = 203 grams of Carbohydrates
If we add all the Calories up then we should get our total:
So our Macros come out to be 147 grams of Protein, 59 grams of Fat, and 203 grams of Carbohydrates, which equal 1931 Calories. That’s how many calories and each Macronutrient amount you'll need to eat per day in order to lose weight. Next, we’ll talk about how you measure your food out in the next article!
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