Guide to Fatloss: "how many calories do i need?"

[Deep Blue 1997]

Many on here ask if what they are eating is correct, so before asking a question about one's fatloss diet, first read on:

What you need to eat, ultimately, is decided by your goal. If fat loss is the case, then you will need to shed some calories.

Our goal here is to lose fat whist losing very little to no loss in muscle mass.

First, let us begin w/ establishing the lowest total amount of calories one needs each day simply to maintain at complete rest.

however you must:

1) find your weight
2) find out your body fat percentage.

Now, the 150 pound individual who finds his body fat to be 15% would, in kind, carry 85% muscle. Thus the the 150 pounder walking around w/ 15% fat would have 22.5 pounds of body fat and 127.5 pounds of muscle mass.

weight: 150 pounds 15% body fat

150 pounds
x.15
22.5 pounds of fat

150 pounds
-22.5
127.5 pounds of "lean body" mass

The individual carrying 127 pounds of lean body mass will require approximately 1270 calories a day at complete rest. This number is called basal metabolism (BM) which is the total number of calories required daily to maintain muscle mass and to provide fuel for the organs and brain.

127
x10
1270 calories

In addition to establishing basal metabolism needs, one should set estimates to accommodate for his work load each day; his/her level of activity. Therefore, calories must be added, above and beyond simple BM, providing additional fuel to perform daily chores, work and exercise.

Using the example of the 150 pound individual at 15% body fat carrying 127 pounds of lean body mass, we can take the next step and establish his daily caloric needs.

Basal Metabolism (BM): 1270 calories daily

Next, add to the BM more calories based on your level of activity and lifestyle.

For the Extremely Active:ooooooooooooBM x 1 + BM
For Very Active:ooooooooooooooooooooBM x .7 + BM
For Moderately Active:oooooooooooooooBM x .4 + BM
For Non Active:oooooooooooooooooooooBM x .2 + BM

Therefore the individual who is extremely active and has a basal metabolism of 1270 will need 2540 calories in a day.

1270
xoo1
o 1270
+1270
o 2540

To establish your level of activity, use the "chart" below.

Extremely Active:oooooWork a physical job and work out hard 5 or more times per week.
Very Active:ooooooooooEither work a physical job and exercise 3x a week
oooooooooooooooooooo or work a desk job and workout hard 5x a week
Moderately Active:oooooDesk job and work out 3 to 4 times a week or a physical job and do not exercise.
Non Active:oooooooooooNeither exercises nor works a physical job

Adding lean body mass (ie. muscle) is really the most effective, efficient, long range successful approach to shed body fat. Muscle is the main and over riding factor that influences your BM. So in other words: the higher you can get your BM, the more total calories you need each day.

[Deep Blue 1997]

Now let us continue w/ distribution of Nutrition:

A low fat diet means limiting your fat intake to 10-20% of your total caloric intake, with 15% being a nice ballpark.

Let's look at an example of the individual carrying 127 pounds of lean body mass, w/ a basal metabolism of 1270 calories. Assuming he is extremely active and w/ total caloric needs of 2540 calories a day, we can establish guidelines for dietary fat.

15% of those total calories will contain fat.

2540
x .15
381 calories will come from fat

Next we will need to establish the set guidelines for:
1) How many grams of protein to eat.
2) How many grams of carbohydrates to eat.

The next step is to subtract the fat calories from the total calories.

2540
- 381
2159 remaining calories

Protein needs are correlated w/ lean body mass. The more muscle one carries, the more protein is needed.

So the individual w/ 127 lean body mass will need 127 grams of protein per day (1 gram for each pound of lean body mass).

next you must know that:
each gram of protein = 4 calories

127
xo4
508 calories of protein

Applied to the example we have been using:

2159
- 508
1651 remaining calories for carbohydrates

also you must know that:
each gram of carbohydrate = 4 calories

and

each gram of fat = 9 calories


Now we will find the distribution of nutrition in grams:

381 calories from fat / 9 = 42 grams per day

508 calories from protein / 4 = 127 grams per day

1651 calories from carbohydrates / 4 = 413 grams per day

And assuming you are extremely active (ex. a construction worker who works out hard 5 times per week), 413 grams of carbs per day should just be right. however, this does not mean your diet will consist of just sugary or simple carbs

Remember to eat clean and healthy; complex carbohydrates (ie. Vegetables, wheat bread, potato) and fibrous carbohydrates are great as they will ****** spi.ke in insulin.

Also, eat small meals frequently to also prevent insulin levels to go up (ie. eat 5 to 6 meals).


Remember, our goal here is to lose fat whist losing very little to no loss in muscle mass.

[Sam Donald]

too much maths my friend..

to all people who want to cut fat.. its a simple method but takes patience and hard work.

you need a CLEAN diet and have to exercise regularly. De-terming the current shape your in and the intensity of your workout regime plays a factor

but all it is, is a clean diet and exercising!

[ScottDBA]

Now, the 150 pound individual who finds his body fat to be 15% would, in kind, carry 85% muscle. Thus the the 150 pounder walking around w/ 15% fat would have 22.5 pounds of body fat and 127.5 pounds of muscle mass.

So bones, organs, skin and water our bodies contain don't weight anything? Interesting.

[Deep Blue 1997]

So bones, organs, skin and water our bodies contain don't weight anything? Interesting.

sure, the method is not dead on and 100% accurate, but it's very close, more than "in the ballpark". you are welcome to go to a doctor and find your actual lean body mass, but the difference will be little.

[Deep Blue 1997]

too much maths my friend..

to all people who want to cut fat.. its a simple method but takes patience and hard work.

you need a CLEAN diet and have to exercise regularly. De-terming the current shape your in and the intensity of your workout regime plays a factor

but all it is, is a clean diet and exercising!

basic math isn't too hard really lol

and the problem w/ that is, people lose more muscle than they do fat.

let's say someone who weighs 120 pounds is extremely active, and eats very cleanly. sure he will lose weight, maybe more than 1-2 pounds weekly. however, muscle is lost.

so when they begin to eat relatively normal, they will gain almost all that weight back.

remember, lean body mass determines a person's basal metabolic rate.

problems like this is are quite common.

[mushahadeen]

Many on here ask if what they are eating is correct, so before asking a question about one's fatloss diet, first read on:

What you need to eat, ultimately, is decided by your goal. If fat loss is the case, then you will need to shed some calories.

Our goal here is to lose fat whist losing very little to no loss in muscle mass.

First, let us begin w/ establishing the lowest total amount of calories one needs each day simply to maintain at complete rest.

however you must:

1) find your weight
2) find out your body fat percentage.

Now, the 150 pound individual who finds his body fat to be 15% would, in kind, carry 85% muscle. Thus the the 150 pounder walking around w/ 15% fat would have 22.5 pounds of body fat and 127.5 pounds of muscle mass.

weight: 150 pounds 15% body fat

150 pounds
x.15
22.5 pounds of fat

150 pounds
-22.5
127.5 pounds of "lean body" mass

The individual carrying 127 pounds of lean body mass will require approximately 1270 calories a day at complete rest. This number is called basal metabolism (BM) which is the total number of calories required daily to maintain muscle mass and to provide fuel for the organs and brain.

127
x10
1270 calories

In addition to establishing basal metabolism needs, one should set estimates to accommodate for his work load each day; his/her level of activity. Therefore, calories must be added, above and beyond simple BM, providing additional fuel to perform daily chores, work and exercise.

Using the example of the 150 pound individual at 15% body fat carrying 127 pounds of lean body mass, we can take the next step and establish his daily caloric needs.

Basal Metabolism (BM): 1270 calories daily

Next, add to the BM more calories based on your level of activity and lifestyle.

For the Extremely Active:ooooooooooooBM x 1 + BM
For Very Active:ooooooooooooooooooooBM x .7 + BM
For Moderately Active:oooooooooooooooBM x .4 + BM
For Non Active:oooooooooooooooooooooBM x .2 + BM

Therefore the individual who is extremely active and has a basal metabolism of 1270 will need 2540 calories in a day.

1270
xoo1
o 1270
+1270
o 2540

To establish your level of activity, use the "chart" below.

Extremely Active:oooooWork a physical job and work out hard 5 or more times per week.
Very Active:ooooooooooEither work a physical job and exercise 3x a week
oooooooooooooooooooo or work a desk job and workout hard 5x a week
Moderately Active:oooooDesk job and work out 3 to 4 times a week or a physical job and do not exercise.
Non Active:oooooooooooNeither exercises nor works a physical job

Adding lean body mass (ie. muscle) is really the most effective, efficient, long range successful approach to shed body fat. Muscle is the main and over riding factor that influences your BM. So in other words: the higher you can get your BM, the more total calories you need each day.

-- Run 5 miles a day, 6 days a week.
-- Drink Protein Shake or Slim-Fast for Breakfast.
-- Drink Protein Shake or Slim-Fast for Lunch.
-- Eat a sensible dinner.
-- Do not eat fast food.

You will lose a ****load of weight. I've done it. Several times actually. It's hell but it works.

[Deep Blue 1997]

-- Run 5 miles a day, 6 days a week.
-- Drink Protein Shake or Slim-Fast for Breakfast.
-- Drink Protein Shake or Slim-Fast for Lunch.
-- Eat a sensible dinner.
-- Do not eat fast food.

You will lose a ****load of weight. I've done it. Several times actually. It's hell but it works.

haha sure you lost a lot of weight, and i wouldn't doubt it.

but i also wouldn't doubt that half of what you lost was muscle.

...i guess people don't care about keeping their muscle


but that's something i would have done a few years back lol
making weight for wrestling sure was a bitch.

[mushahadeen]

haha sure you lost a lot of weight, and i wouldn't doubt it.

but i also wouldn't doubt that half of what you lost was muscle.

...i guess people don't care about keeping their muscle


but that's something i would have done a few years back lol
making weight for wrestling sure was a bitch.

I did lose a lot of muscle. That is true.

[SirTomJones]

-- Run 5 miles a day, 6 days a week.
-- Drink Protein Shake or Slim-Fast for Breakfast.
-- Drink Protein Shake or Slim-Fast for Lunch.
-- Eat a sensible dinner.
-- Do not eat fast food.

You will lose a ****load of weight. I've done it. Several times actually. It's hell but it works.

Do you play sport?

What height and weight are you?