I am going to start this post off by making it perfectly clear that this post is about fat loss, not weight loss.
My definition of fat loss = reduction of body fat, whilst preserving as much muscle mass as possible and in some cases actually increasing muscle mass.
My definition of weight loss = reduction of scale weight due to loss of fat, water and/or muscle.
When it comes to fat loss there are certain things that need to take priority:
1. A calorie deficit
2. Protein intake
3. Training
4. NEAT
5. Cardio
Throughout this series of upcoming posts I will break down each of the above factors to help you set up your own personal fat loss plan.
Lets get started.
Setting Your Calorie Intake (Deficit)
The phrase 'calorie deficit' seems to have become a bit of a buzz word in the fitness industry as of late, it simply means consuming less calories from food and drink than you burn through activity - a calorie deficit is the foundation of all diets, no matter how they're packaged.
While some people may try and impress you with complex equations to calculate your calorie goal, I’m going to keep it nice and simple, because that’s how this whole fat loss process should be, your calories will be adjusted along the way anyway. The easier it is to set your calories, the sooner you can start getting results.
Here's how to work out your required number of calories for fat loss:
Take your body weight in pounds and multiply it by 9-14
For example: If you weigh 200lbs you will multiply that figure by 9-14 and your initial calorie goal will lie between 1,800-2,800cals.
That sounds like quite a broad range, but there are a number of factors that will determine where you sit within that range, so your calorie needs will vary.
• If you’re a sedentary female (office job) who trains anywhere from 3-5x per week: go with the lower end (9-10).
• If you’re a female who works a fairly active job or any job that has you on your feet quite a bit and you’re training 3-5x per week: go with the mid-range (10-12).
• If you’re a sedentary male (office job) who trains 3-5x per week: go with the low to mid-range (10-12).
• If you’re a male who works a fairly active job and you’re training 3-5x per week: go with the higher end (12-14).
Once you have calculated your required calorie intake you’ll now need to move onto calculating your required protein intake, this is the easiest part of the entire process and we will delve into that tomorrow.
If you'd like a more detailed look at calories and macros you can download my FREE calorie guide here.
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