How To Calculate Your Calories For Fat Loss

For fat loss, you need to be in a calorie deficit. When you are consistently in a calorie deficit, it’s only a matter of time until you get ripped, lean and shredded.

Your body has no other choice but to use the available fat stores and use fat for energy.

But how do you make sure you are in a calorie deficit in the first place?

You use what’s called a TDEE calculator. TDEE stands for total daily energy expenditure and refers to how many calories you burn in a day.

Now there are many TDEE calculators online and each one uses a different calculation to figure out your maintenance calories. Your maintenance calorie intake is simply the number of calories you need to maintain your current weight.

Due to the fact that different TDEE calculators use different calculations, you’re going to get slightly different answers in terms of your maintenance calorie requirements. This is why you use several TDEE calculators and take an average to get the most accurate estimate of how many calories your body needs to maintain its current weight.

Once you have calculated your maintenance calories, now you can introduce the calorie deficit. This is where most guys go wrong. They slash their calories too quickly which causes their metabolism to drastically slow down causing weight loss plateaus way too early in the diet.

To start off, implement a 500 calorie deficit. This is enough to induce weight loss for 2-3 weeks without causing your metabolism to slow down.

Once your weight loss has plateaued, which will vary depending on the person and how accurate they’ve been with their nutrition tracking, you can then introduce a larger calorie deficit or add in some cardio.

There is no right or wrong answer here. As long as you are slowly increasing the deficit and weight loss continues each week, that is all that matters.

Just don’t get impatient and slash your calories. It will not only slow down your metabolism (the fat burning mechanism), but it will also cause your strength in the gym to drop which you don’t want because this increases the likelihood of muscle loss.

So be patient. Start with that 500 calorie deficit and work from there.

You can use the following TDEE calculator to get you started:

You may know what calories and macros you need, but you don’t know what food you should be eating.

You know exactly what food should be in your diet when you join my AlphaBoss Membership Program:

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