WHAT ARE WE GOING TO DO HERE?
Calculate how many calories you need (more or less) to lose fat
Calculate how much protein you need (more or less) while losing fat
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.
We will determine how many of your calories you should ‘spend’ on protein, and the rest of the calories you have ‘left’ in your calorie budget, you can spend on fats and carbs anyway you want to.
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
If this seems too high, you could choose a different option than 13. However, start off as high as possible -> overly restricting will not be beneficial for
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
WHAT IF YOU HAVE A LOT OF WEIGHT TO LOSE?
Instead of using your current bodyweight, you could use your goal bodyweight to calculate your macronutrient and protein needs.
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
If this seems too high, you could choose a different option than 13. However, start off as high as possible -> overly restricting will not be beneficial for
PROTEIN
Bodyweight x 0,73 = total daily protein goal
176lbs x 0,73 = 128 total daily protein
WHAT IF YOU HAVE A LOT OF WEIGHT TO LOSE?
Instead of using your current bodyweight, you could use your goal bodyweight to calculate your macronutrient and protein needs.
Do you want to know more about Realistic Meal Planning and Prepping?
Click here to read the article about SUCCESS MEALS.
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