Amarpreet Singh

 | 1 minute to read
Fat Loss

To lose fat, you know you need to eat in a calorie deficit. When we talk about calorie deficit, most people recommend that a 200-300 deficit. This is good, but is this optimal? 🤷‍♂️ There are 2 ways people mess up their weight loss goals - 1️⃣ Either eating too many calories to see any noticeable change, OR 2️⃣ Eating too few calories and end up burning their hard-earned muscle off for energy instead of fat. In this post, we find out what is an optimal calorie deficit for you, depending on your current physical condition. This is a 3 step process - STEP 1: ESTIMATE THE CALORIES YOU NEED TO EAT PER DAY, WHICH WE CAN REFINE LATER ON. Calculate TDEE using the Harris-Benedict equation. Then decide a deficit for you. A 20% is good to start with as it prevents excessive muscle loss. ------ STEP 2: DETERMINE YOUR WEEKLY WEIGHT LOSS TARGET USING THE FOLLOWING TABLE., depending on which body fat percentage you are at. People who are at a higher body fat percentage can lose weight at a faster rate compared to those who have a lower body fat percentage. ----- STEP 3: FINE-TUNE Track your calorie intake from week 2 to week 4. Increase/decrease the calories depending on whether the weight loss is as per your weekly target weight loss. ----- And that’s pretty much all there is to it! This does however assume that you’re tracking accurately in the first place and being consistent with your activity levels. So don’t overlook these other variables as well as they are just as important. ----- Like, comment and share if you found the post informative. ✅ Tag a friend to help him learn the basics of fat loss. ✅ #fittr #motivation #fittrcoach #quantifiednutrition #fitness #workout #fitnessmotivation #fitnesslifestyle #diet #nutrition #training #fitfam #fitnesscoaching #fitnesscoach #fit #gym #fatloss #transformation #instafit #consistency #strengthtraining
Global Community background