How to set up your diet?

Fat loss is mainly related to diet. You can never overtrain a bad diet. How to set up your diet? No worries, we can help you!

• Establish a caloric deficit
• Calculate your BMR
• Multiply your activity level
• Get adequate protein intake daily
• Determine how fast you want to lose body fat

Establish a caloric deficit

The very first thing you need to lose body fat is a daily caloric deficit no matter what diet you follow. How to calculate your maintenance calories? You need to understand BMR for better caloric deficit established.

Calculate your BMR

What is BMR? BMR is the Basal Metabolic Rate (BMR) which estimates the amount of energy your body needs to maintain homeostasis. Here is the formula for BMR:

Men

BMR = 66 + (13.7 x lean weight in kg) + (5 x height in cm) – (6.8 x age)

Women

BMR = 655 + (9.6 x lean weight in kg) + (1.7 x height in cm) – (4.7 x age)

Your lean body weight is your weight minus the body fat percentage

Multiply your activity level

You need to multiply your BMR by your activity level to get a good estimate of your daily maintenance.

Sedentary * 1.0

Very light activity*1.2

Light activity*1.4

Moderately active*1.6s

very active*1.8

If you do non-physical work and work out at the gym regularly, you are moderately active, which will factor into most of you.

Get adequate protein intake daily

After determining the caloric deficit, the next thing you need to do is to get an adequate amount of protein, as you don’t want to lose the muscle that you have gained alongside your body fat. Generally, try to get at least 0.8 grams per lb of lean body weight, this should be a good starting point for most people. But, if you are in a huge deficit, you may need to up it to something like 1.5 grams per lb of body weight. Best protein sources: Eggs, chicken and turkey breasts, broccoli, beef, fish, and whey protein supplements.

Determine how fast you want to lose body fat

The amount of body fat you want to lose depends on your preferences. Basically, you have two ways to approach your fat loss goals:

Fast and furious

This is best suitable for those who want to burn stubborn fat areas like lower abs and muffin tops. In this plan, you will establish a 40% caloric deficit from your diet, and you need to do daily 20-30 min of cardiovascular exercise. At the same time, you need to reduce the amount of carbohydrate intake for the best result.

Slow and steady

With a regular diet period of 12-16 weeks, you’ll slowly cut calories over a few weeks and add some cardio when you get leaner and want to break out of the plateau. At the beginning of minimal cardio, the calorie deficit will be reduced to 10-15%. In general, your training program should include both cardio and weight training. Cardio exercise will help you generate caloric expenditure, while weight training will help you maintain muscle mass.

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