Fat Loss Diet Plan

 Fat loss 

Before starting any Fat Loss program, your first step is to calculate your daily calories requirement. Everybody’s 

height/weight/age is different so they need different calories. Follow the 3 steps below to find out your caloric intake 

to gain muscle.

STEP 1: CALCULATE THE BMR 

     Use Online BMR calculator or BMR Mobile.        App.

      Enter Height/Weight/Age.

      Let’s take an Example: 

     Age: 22

     Gender: Male

     Height: 5’8”

     Weight: 160 lbs (72.5 kg)

     Your BMR came 1700, after using the BMR         calculator,

STEP 2: CALCULATE THE MAINTENANCE.                        CALORIES 

     [FORMULA: BMR x 1.5 (If you are.                       MODERATE ACTIVE (3-5days)]

    [FORMULA: BMR x 1.7 (If you are VERY.               ACTIVE (5-6days)

    EXAMPLE: If you Moderate Active

    1700 x 1.5 = 2550 calories

    So maintenance calories are 2550.

   (Maintenance calories, or your “total daily.        energy expenditure” (TDEE) is simply the.        amount of energy you expend in a day) 

STEP 3: REDUCE CALORIES FOR FAT LOSS 

        FAT LOSS (-250 cal in Deficit) 

If you want to lose 0.5 lbs per week then reduce 250 calories. [2550 - 250 = 2300]

EXTREME FAT LOSS (-500 cal in Deficit) 

  If you want to lose 1 lbs per week then reduce 500 calories. [2550 - 500 = 2050]

WEIGHT LOSS (-1000 cal in Deficit) 

  If you want to lose 2 lbs per week then reduce 1000 calories. [2550 - 1000 = 1550]

MACRO BREAKDOWN FOR FAT LOSS 

CARBOHYDRATES (30-35%)

PROTEIN (45-50%)

FATS (15-20%)