How to Set Calories for Fat loss

Time to discuss weight loss and how to achieve it. 

No matter what anyone says , you have to be in a calorie deficit to loose weight .

There is no if’s, and’s, or but’s about it.

This is just the honest truth.

A person has to be burning more energy than they’re receiving.

3 ways to be in an energy deficit:

  1. Increase total physical activity.
  2. Eat less.
  3. Do a combination of both.

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Setting a Calorie Deficit

The best fat loss results are usually seen with a moderate calorie deficit.

This allows for steady fat loss while also preserving lean muscle mass. Ideally you’d use a deficit of about 20-25%.

For most people this would mean 500-700 calories under maintenance. (See my article here on setting Maintenance calories)

This approach is best for retaining lean muscle mass if weight loss is not your main goal.

If weight loss is your main goal and you’re looking for a RAPID WEIGHT LOSS APPROACH check out my article for RAPID FAT LOSS APPROACH.

Applying a 25% calorie Deficit

(maintenance calories) x 0.75 = Number of calories for Weight loss

With a 25% energy deficit most people will lose about 1-1.5 lbs (500-700g) of fat per week. Overweight people will usually lose more than that, about 1.5-2 lbs (700g-1kg) per week.

If you’re rather lean shoot for lower deficit , something around 15-20%.

** Remember this is just an estimated starting point. You will typically have to make slight adjustments to these numbers before you can dial them in exactly. 

**Again weight loss is not linear and you will zig-zag your way to the finish line.  (review the skill of tracking calories here)  

Have Patience

The goal here isn’t just about loosing weight.

We want to make sure we burn just enough energy to retain our muscle and burn the fat.

 Note: As you lose weight you’ll have to set your calorie intake again because as you loose weight, less energy is used at rest and during activity.  (smaller body , less energy needed)

For Comprehensive Programs on setting a calorie deficit and eating the foods you love while building a lean and fit body, check out True Will Programs.


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