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THE TRUTH ABOUT BURNING FAT

(Part 3)

WARNING

THIS IS A PRETTY LONG BLOG, BUT IF YOUR GOAL IS TO BURN FAT WHILST
MINIMISING MUSCLE LOSS, IT WILL BE TOTALLY WORTH YOUR TIME ūüėČ.

CALORIES ARE A BIG DEAL

No matter what they tell you! No matter what diet you¬†decide to go on!¬†If you don’t pay attention to the number of calories you’re consuming or burning each day, then¬†you’re gonna find long-term sustainability difficult!¬†¬†I wrote a blog about the importance of calories and their underlying¬†relevance¬†in ALL dieting regimes.¬†

Why not click here to check it out ! 

This blog is going to centre around how to go about calculating your NEW calorie and macronutrient requirements for muscle growth, fat loss, and/or maintenance of current weight…..enjoy.

No matter what they tell you!

No matter what diet you decide to go on!

¬†If you don’t pay attention to the number of calories you’re consuming or burning each day, then¬†you’re gonna find long-term sustainability difficult!¬†

 

I wrote a blog about the importance of calories and their underlying relevance in ALL dieting regimes. 

Why not click here to check it out ūüėä!¬†

This blog is going to centre around how to go about calculating your NEW calorie and macronutrient requirements for muscle growth, fat loss, and/or maintenance of current weight…..enjoyūüĎĆ.

ultimate gym workout

THE ULTIMATE GYM WORKOUT

5-DAY AND 3-DAY WORKOUT REGIMES FOR MEN AND WOMEN SCIENTIFICALLY PROVEN TO GET YOU THE RESULTS YOU’VE ALWAYS WANTED!! ūüėČ

CALORIE CALCULATORS! GOOD OR BAD?

ARE THEY ‘ACCURATE’ OR ‘A BIG WASTE OF TIME??’¬†

Calorie-calculators provide a very rough estimate, based on arbitrary values, 

of how many calories you burn and how many calories are needed to gain or lose weight. 

 

It’s important to bear in mind here that they are¬†GUESSTIMATE values¬†and are often¬†inaccurate.¬†

 

I wrote a blog about the importance of calories and their

 underlying relevance in ALL dieting regimes (Check it out). 

 

This blog is going to centre around how to go about calculating your NEW calorie and macronutrient¬†requirements for muscle growth, fat loss, and/or maintenance of current weight…..enjoy!

WHAT ABOUT THOSE DAMN MACRONUTRIENTS?

SO YOU WANNA LOSE WEIGHT BUT KEEP/GROW AS MUCH MUSCLE AS POSSIBLE, AM I RIGHT? 

WELL, YOU’RE NOW AWARE OF THE IMPORTANCE¬†OF CUTTING CALORIES TO BURN FAT WHICH IS GREAT!!…

BUT IF YOU GET YOUR MACROS WRONG,¬†WELL THEN YOU’RE SCREWED!!!!!!

 
Lean Gains Events

SO YOU WANNA LOSE WEIGHT BUT KEEP/GROW AS MUCH 

MUSCLE AS POSSIBLE, AM I RIGHT?

 

WELL, YOU’RE NOW AWARE OF THE IMPORTANCE

¬†OF CUTTING CALORIES TO BURN FAT WHICH IS GREAT!!…

 

…….BUT IF YOU GET YOUR MACROS WRONG,¬†

WELL THEN YOU’RE SCREWED!!!!!!

 

SO, WHAT ARE MACRONUTRIENTS?

Macronutrients (Macros) make up over 95% of the food you eat and consist of carbohydrates, protein, and fat!!!! 

Unfortunately, if you’re trying to lose weight (burn fat) but get the ratio of macros wrong,¬†then you’ll ended up burning loads of muscle too!!!! (that’s not good ).

 

 

IT'S MATHS TIME!!!

woman doing maths

THE NO-BS GUIDE TO BURNING FAT!!

THE NO-BS GUIDE TO BURNING FAT!!

OPTION A: FIXED PROTEIN AND FAT

A QUICK OVERVIEW

The number of calories you consume can be converted to grams, and vice versa. 
We do this using something called ‘Atwater Factors’ which looks something like this:
1. WEIGH YOURSELF IN POUNDS. 
2. CALCULATE YOUR DAILY CALORIES. 
3. CUT CALORIE-INTAKE BY 15% (OR MULTIPLY BY 0.85). 
4. EAT 1 GRAM PROTEIN PER POUND BODYWEIGHT. 
5. EAT 0.3 GRAM FAT PER POUND BODYWEIGHT.
6. ADD CALORIES FROM PROTEIN AND FAT, AND SUBTRACT THIS NUMBER FROM THE TOTAL REDUCED NUMBER (i.e. 15% LESS) OF TOTAL CALORIES. 
7. THE REMAINING NUMBER WOULD BE THE NEW CALORIES YOU NEED FROM CARBOHYDRATES
8. REPEAT EVERY 3-4 MONTHS.
1. WEIGH YOURSELF IN POUNDS. 
2. CALCULATE YOUR DAILY CALORIES. 
3. CUT CALORIE-INTAKE BY 15% (OR MULTIPLY BY 0.85). 
4. EAT 1 GRAM PROTEIN PER POUND BODYWEIGHT. 
5. EAT 0.3 GRAM FAT PER POUND BODYWEIGHT.
6. ADD CALORIES FROM PROTEIN AND FAT, AND SUBTRACT THIS NUMBER FROM THE TOTAL REDUCED NUMBER (i.e. 15% LESS) OF TOTAL CALORIES. 
7. THE REMAINING NUMBER WOULD BE THE NEW CALORIES YOU NEED FROM CARBOHYDRATES. 
8. REPEAT EVERY 3-4 MONTHS.

CALORIE-TO-GRAM CONVERTOR

The number of calories you consume can be converted to grams, and vice versa. 
We do this using something called ‘Atwater Factors’ which looks something like this:

GRAMS

1g Carbohydrate

1g Protein 

1g Fat

CALORIES

4 

4 

9

GRAMS

1g Carbohydrate

1g Protein 

1g Fat

CALORIES

4 

4 

9

LET'S LOOK AT AN EXAMPLE

OPTION A: DAVE WANTS TO BURN FAT!

LET'S LOOK AT AN EXAMPLE
OPTION A: DAVE WANTS TO BURN FAT!

So, let’s take a look at Dave. He wants to burn some fat!¬†
Dave weighs 200 pounds and consumes daily 2500 calories. 

STEP 1: DAVE'S CURRENT STATUS

WEIGHT: 200 POUNDS

DAILY CALORIES: 2500 CALORIES 

STEP 2: DAVE'S REQUIREMENTS FOR BURNING FAT

DAILY CALORIES = 2500

CALORIES FOR BURNING FAT = 2500 X 0.85

CALORIES FOR BURNING FAT = 2125

STEP 1: DAVE'S CURRENT STATUS

WEIGHT: 200 POUNDS

DAILY CALORIES: 2500 CALORIES 

STEP 2: DAVE'S REQUIREMENTS FOR BURNING FAT

DAILY CALORIES = 2500

CALORIES FOR BURNING FAT = 2500 X 0.85

CALORIES FOR BURNING FAT = 2125

STEP 3: PROTEIN REQUIREMENTS FOR FAT BURNING

PROTEIN (grams)

PROTEIN REQUIREMENTS = 1g per pound ]

DAVE’S PROTEIN REQUIREMENTS = 200g¬†

STEP 4: FAT REQUIREMENTS FOR BURNING FAT

FAT (grams)

FAT REQUIREMENTS = 0.3g per pound
DAVE’S FAT REQUIREMENTS = 60g¬†

STEP 3: PROTEIN REQUIREMENTS FOR FAT BURNING

PROTEIN (grams)

PROTEIN REQUIREMENTS = 1g per pound 

DAVE’S PROTEIN REQUIREMENTS = 200g¬†

STEP 4: FAT REQUIREMENTS FOR BURNING FAT

FAT (grams)

FAT REQUIREMENTS = 0.3g per pound

¬†DAVE’S FAT REQUIREMENTS = 60g¬†

STEP 5: PROTEIN & FAT REQUIREMENTS IN GRAMS

 PROTEIN REQUIREMENTS = 200g  

FAT REQUIREMENTS = 60g

 PROTEIN REQUIREMENTS = 200g  

FAT REQUIREMENTS = 60g

STEP 6: PROTEIN & FAT REQUIREMENTS IN CALORIES

 PROTEIN REQUIREMENTS = 200 x 4 

PROTEIN REQUIREMENTS = 800 calories

FAT REQUIREMENTS = 60 x 9

FAT REQUIREMENTS = 540 calories

 PROTEIN REQUIREMENTS = 200 x 4 

PROTEIN REQUIREMENTS = 800kcal 

FAT REQUIREMENTS = 60 x 9

FAT REQUIREMENTS = 540kcal

STEP 7: NEW CARB REQUIREMENTS (CALORIES)

TOTAL CALORIES FOR BURNING FAT = 2125 calories

CALORIES FOR PROTEIN AND FAT = 540 + 800kcal

                                                                     = 1340kcal

CALORIES FOR CARBS = 2125 – 1340

DAVE’S CALORIES FOR CARBS = 785

TOTAL CALORIES FOR BURNING = 2125 calories

CALORIES FOR PROTEIN AND FAT = 540 + 800 

CALORIES FOR PROTEIN AND FAT = 1340

CALORIES FOR CARBS = 2125 – 1340

DAVE’S CALORIES FOR CARBS = 785

STEP 8: NEW CARB REQUIREMENTS (GRAMS)

CALORIES FOR CARBS = 785

CARBS REQUIREMENTS IN GRAMS = 785/4 

DAVE’S NEW CARB REQUIREMENTS = 196g

CALORIES FOR CARBS = 785

CARBS REQUIREMENTS IN GRAMS = 785/4 

DAVE’S NEW CARB REQUIREMENTS = 196g

SUMMARY USING OPTION A

So, in conclusion, Dave needs to consume the following each day in order to maximise fat loss without losing any muscle!

So, in conclusion, Dave needs to consume the following each day in order to 

maximise fat loss without losing any muscle! ūüėČ

CALS.

2125

FAT

540Kcal

60g

PROTEIN

800Kcal

200g

CARBS

785Kcal

196g

CALORIES

PROTEIN

CARBS

FAT

2125

800 kcal/200g

785kcal/196g

540kcal/60g

OPTION B: FIXED PROTEIN AND CARBS

A QUICK OVERVIEW

This approach (ie. Option B) is generally considered to be the most accurate method, when it comes to working out calorie and macronutrient requirements, simply because we take on board activity levels. 
Carbohydrate requirements will depend on activity levels. 
The more active the trainee, the higher the carbohydrate requirements should be.
The number of calories you consume can be converted to grams, and vice versa. 
We do this using something called ‘Atwater Factors’ which looks something like this:
1. WEIGH YOURSELF IN POUNDS. 
2. CALCULATE YOUR DAILY CALORIES. 
3. CUT CALORIE-INTAKE BY 15% (OR MULTIPLY BY 0.85). 
4. EAT 1 GRAM PROTEIN PER POUND BODYWEIGHT. 
5. ASSESS ACTIVITY LEVELS & CARB REQUIREMENTS ACCORDINGLY.
6. ADD CALORIES FROM PROTEIN AND CARBS, AND SUBTRACT THIS NUMBER FROM THE TOTAL REDUCED NUMBER (i.e. 15% LESS) OF TOTAL CALORIES. 
7. THE REMAINING NUMBER WOULD BE THE NEW CALORIES YOU NEED FROM FAT. 
8. REPEAT EVERY 3-4 MONTHS.
6. ADD CALORIES FROM PROTEIN AND CARBS, AND SUBTRACT THIS NUMBER FROM THE TOTAL REDUCED NUMBER (i.e. 15% LESS) OF TOTAL CALORIES. 
7. THE REMAINING NUMBER WOULD BE THE NEW CALORIES YOU NEED FROM FAT. 
8. REPEAT EVERY 3-4 MONTHS.
1. WEIGH YOURSELF IN POUNDS. 
2. CALCULATE YOUR DAILY CALORIES. 
3. CUT CALORIE-INTAKE BY 15% (OR MULTIPLY BY 0.85). 
4. EAT 1 GRAM PROTEIN PER POUND BODYWEIGHT. 
5. ASSESS ACTIVITY LEVELS & CARB REQUIREMENTS ACCORDINGLY.
6. ADD CALORIES FROM PROTEIN AND CARBS, AND SUBTRACT THIS NUMBER FROM THE TOTAL REDUCED NUMBER (i.e. 15% LESS) OF TOTAL CALORIES. 
7. THE REMAINING NUMBER WOULD BE THE NEW CALORIES YOU NEED FROM FAT. 
8. REPEAT EVERY 3-4 MONTHS.

CALORIE-TO-GRAM CONVERTOR

The number of calories you consume can be converted to grams, and vice versa. 
We do this using something called ‘Atwater Factors’ which looks something like this:

GRAMS

1g Carbohydrate

1g Protein 

1g Fat

CALORIES

4 

4 

9

LET'S LOOK AT AN EXAMPLE:
OPTION B: DAVE WANTS TO BURN FAT!

So, let’s take a look at Dave. He wants to burn some fat!¬†
Dave weighs 200 pounds and consumes daily 2500 calories. 

ACTIVITY LEVELS AND CARB REQUIREMENTS

So, for the sake of this example, let’s assume that Dave trains with moderate intensity¬†
3 times a week,¬†we will say that Dave’s NEW carb requirements are 1g per pound.¬†

HOW DAVE BURNS FAT WHEN CARBS & PROTEIN ARE CONSTANT!

STEP 1: DAVE'S CURRENT STATUS

WEIGHT: 200 POUNDS

DAILY CALORIES: 2500 CALORIES 

STEP 2: DAVE'S REQUIREMENTS FOR BURNING FAT

DAILY CALORIES = 2500

CALORIES FOR BURNING FAT = 2500 X 0.85

CALORIES FOR BURNING FAT = 2125

STEP 3: PROTEIN REQUIREMENTS FOR FAT BURNING

PROTEIN (grams)

PROTEIN REQUIREMENTS = 1g per pound 

DAVE’S PROTEIN REQUIREMENTS = 200g¬†

STEP 4: CARB REQUIREMENTS FOR BURNING FAT

CARB (grams)

CARB REQUIREMENTS = 1g per pound

¬†DAVE’S CARB REQUIREMENTS = 200g¬†

STEP 5: PROTEIN & CARB REQUIREMENTS IN GRAMS

 PROTEIN REQUIREMENTS = 200g  

CARB REQUIREMENTS = 200g

STEP 6: PROTEIN & FAT REQUIREMENTS IN CALORIES

 PROTEIN REQUIREMENTS = 200 x 4 

PROTEIN REQUIREMENTS = 800 calories

CARB REQUIREMENTS = 200 x 4

CARB REQUIREMENTS = 800 calories

STEP 7: NEW FAT REQUIREMENTS IN GRAMS

TOTAL CALORIES FOR BURNING = 2125 calories

CALORIES FOR CARBS AND PROTEIN = 800 + 800 

CALORIES FOR PROTEIN AND CARBS = 1600

CALORIES FOR CARBS = 2125 – 1600

DAVE’S CALORIES FOR FAT = 525

STEP 8: NEW FAT REQUIREMENTS IN CALORIES

CALORIES FOR FAT = 525

FAT REQUIREMENTS IN GRAMS = 525/9 

DAVE’S NEW FAT REQUIREMENTS = 58g

CALORIES FOR FAT = 525

FAT REQUIREMENTS IN GRAMS = 525/9 

DAVE’S NEW FAT REQUIREMENTS = 58g

SUMMARY USING OPTION B

So, in conclusion, Dave needs to consume the following each day in order to 

maximise fat loss without losing any muscle! ūüėČ

So, in conclusion, Dave needs to consume the following each day in order to maximise fat loss without losing any muscle! ūüėČ

CALS.

2125

FAT

525Kcal

58g

PROTEIN

800Kcal

200g

CARBS

800Kcal

200g

CALORIES

PROTEIN

CARBS

FAT

2125

800 kcal/200g

800kcal/200g

525kcal/58g

Thank you for your patience my friend! To learn more about calories, macronutrients, fat loss, muscle growth, diets, meal planning, and all-round healthy living, then why not treat yourself to a copy of my new book ‘Lean Gains.’

fitness model

Thank you for your patience my friend! To learn more about calories, macronutrients, fat loss, muscle growth, diets, meal planning, and all-round healthy living, then why not treat yourself to a copy of my new book ‘Lean Gains.’

CLICK BELOW TO CALCULATE YOUR CALORIE AND
MACRONUTRIENT REQUIREMENTS FOR FAT LOSS!!!

CLICK BELOW TO CALCULATE YOUR CALORIE & MACRO REQUIREMENTS FOR FAT LOSS!!

START YOUR JOURNEY 
TODAY!!!

3 Comments

  1. Manny

    Wow!! I’ve been looking everywhere for someone to explain this shit!! So many people complicate this but this is so well explained

  2. Debbie

    Well worth the read. Great Job!

  3. Derek

    Brilliant.

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