14d • General discussion
Educational — Tuesday Nutrition post 👇
Let me break down exactly how fat loss actually works...
Fat loss comes down to one thing ...being in a calorie deficit over time
Calories in vs calories out.
Here's how to find your numbers:
Take your bodyweight in lbs (kg x 2.2) and multiply by 14-16. That gives you your rough maintenance calories.
From there, subtract 300-500 and that's your fat loss target.
So if you weigh 160lbs...maintenance is roughly 2,240-2,560 calories.
Fat loss target sits around 1,900-2,100. This is always person specific and could be more or less!
Now protein...
Aim for 1.6-2.2g of protein per kg of bodyweight every single day.
So at 70kg that's 112-1530g of protein.
This does three things...keeps you full, protects your muscle while you're in a deficit, and costs you more calories to digest than carbs or fat do.
Practical ways to hit it without overthinking:
3-4 meals a day, each with a solid protein source. Chicken, mince, eggs, Greek yoghurt, cottage cheese, protein shakes if you're struggling.
Carbs and fats fill in around your protein target.
The two biggest mistakes I see:
- Eating too little — going too aggressive means muscle loss, energy crashes, and eventually binging. Slow and steady wins.
- Not tracking at all — even for 2 weeks, tracking gives you an education on what you're actually eating. Most people are shocked.
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Educational — Tuesday Nutrition post 👇
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