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