So okay, a lot of people will be stressing about all the macros. What we are going to do here is the following:
• Calculate how many calories you need (more or less) to lose fat
• Calculate how much protein you need (more or less) while losing fat
Why? Because it doesn’t matter. There has been a lot of research on this and in the end it doesn’t matter how you vary these two, as long as you are hitting your calories and protein.
What does all this calculating mean?
Based on your current body and your goal body, we see how many calories you need per day in order to lose weight. Those calories all get attributed to each of your 3 macronutrients:protein, carbohydrates and fats.
A. CALORIE AND PROTEIN NEEDS (METRIC SYSTEM USING KILOGRAMS)
CALORIES
Bodyweight x 2,2 x between 10 to 13 = total daily calorie goal
80kg x 2,2 x 13 = 2288 total daily calories
PROTEIN
Bodyweight x 2,2 x 0,73 = bodyweight x 1,6 = total daily protein goal
80kg x 2,2 x 0,73 = 128 total daily protein
B. CALORIE AND PROTEIN NEEDS (IMPERIAL SYSTEM USING POUNDS)
CALORIES
Bodyweight x between 10 to 13 = total daily calorie goal
176lbs x 13 = 2288 total daily calories
PROTEIN
Bodyweight x 0,73 = total daily protein goal
176lbs x 0,73 = 128 total daily protein
Let’s look at an example:
If you are Anne who weighs 80kg (176lbs), you will have these numbers:
- 2288 calories
- 128 grams of protein
1 gram of protein accounts for 4 calories per gram of protein. This means that you have 128 * 4 calories = 512 calories you are ‘spending’ on protein.
You can spend the rest of your calories on carbohydrates and fats as you like.
-> 2288 calories – 512 calories = 1776 calories
Theoretically this means you can establish it any way you want. Let’s look at an example where you divide your remaining calories evenly.
- Carbohydrates: 4 calories per gram
- Fats: 9 calories per gram
If you take half of the remaining 1776 calories for carbohydrates, you would get
-> 1776/2 = 888
Taking into account the 4 cal per gram of carbohydrate, this means you have
-> 888/4 = 222 grams of carbs in your daily goals
For fats, the calculation goes the same way (but taking into account fats = 9 cal per gram)
-> 1776/2 = 888
Taking into account the 4 cal per gram of carbohydrate, this means you have
-> 888/9 = 97 grams of fats in your daily goals
Do you want to know more about Losing Fat without counting calories? Read the article here.
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