HOW TO SET UP CALORIES FOR FAT LOSS

Losing weight is not equivalent to burning fat.

People often lose weight by going on crash diets (a.k.a. starvation diets), damaging their endocrine system in the process, and ending up feeling miserable,eventually losing weight in all of water, muscle, and fat...

You don’t want that.

The best option is to burn purely fat stores, and inevitably some water weight, while maintaining all your muscle mass. You may still get continue to grow stronger in the gym as you lean down.

1st Principle

Strategically consuming less energy than that which your body burns will cause you to drop body-fat.

That is the simplicity of the first law of thermodynamics.

To understand and implement the caloric deficit necessary for fat-loss, we first need to understand the art of eating at maintenance.

Maintenance Calories

Maintenance calories for an individual to maintain their current weight depend on both that individual's current weight and BMI.

For those with a BMI in the interval 19 < BMI < 25, maintenance calories are typically very close to 15 Calories per pound of body weight.

Determining Your Caloric Deficit for Fat Loss

In order to successfully and sustainably burn off body-fat, one must create anywhere from a small to a modest caloric deficit. This is cutting anywhere from 5% to 20% of your maintenance calories to create the fat burning effect.

If you are

15% body-fat or higher:

You can handle the upper limit of the spectrum: a 20% caloric deficit.

This would result in a cutting plan where you consume

12 Calories per pound of body weight.

10% < BF < 15%:

You may choose to handle a 10% - 20% deficit

This would result in a cutting plan where you consume

12 to 13.5 Calories per pound of body weight.

8% < BF < 10%:

At this level of leanness, you should only create a 5 - 10% deficit.

This would result in a cutting plan where you consume

13.5 to 14.3 Calories per pound of body weight.

These numbers make perfect sense considering that: the leaner one gets, the closer to maintenance calories one should be eating at to continue dropping those last incremental bits of fat, maintain strength and muscle mass, and achieve a sleek, chiseled state that very few people are able to sustainably reach and maintain.

This may easily be due to the lack the knowledge of this very principle.

If you are ready to start shredding fat off your body like never before and reveal the look of a royal warrior, check out the Royal Chisel program, it may just be perfect for you. There you get access to the best strategies to make your fat loss journey as natural and enjoyable as possible.

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Until next time,

Gerardo