Mar. 14, 2011
Calorie and Carbohydrate Fat Loss – Part 1: Determining Calories and Macronutrients for Fat Loss
It’s not just a calorie game. My clients learn this, you should learn this and I’m going to do my best to help you understand it!
When I first started working in the fitness industry I had a few “bosses” who thought that a calorie was a calorie. Being that I was a mere “personal trainer” I shut my mouth but looked at both of these people like aliens.
All Calories ARE NOT Created Equal
Granted each of these people weren’t the type of fitness professionals I deal with today but instead each had their own shortcomings.
One was overweight, a little too overweight, and had every excuse in the world why they couldn’t “get back into shape.”
His idea of losing weight was to stay in his calorie range, even if that meant eating cookies and cake in the back office.
Now the other was just freaking weird and had a serious case of narcissism. I mean when your sales presentation to a client is a binder of half naked pictures of yourself, C’MON MAN!
C'MON MAN!
He also thought that counting calories was the best way to achieve fat loss. So skipping dinner and having ice cream was ok to do, if it fit into your calories for the day.
Seriously?
So enough of how the other half lives, I just thought that you’d like to know there are PLENTY of people who work in fitness settings, who need a wake-up call themselves!
I’ve put together a template for you to configure your calorie needs for fat loss, BUT I’ve taken it one step further. I want you to understand how to configure your macronutrients (Protein, Carbs and Fats) as well. When you know these numbers, counting calories becomes non-existent.
For most people it’s difficult to have access to an accurate measurement of body fat. So for these people I’ve put together a chart to allow you to configure your calorie ranges based entirely on your current bodyweight and activity level.
Activitiy Level Weight Loss
Sedentary Bodyweight x 10-12
Moderately Active Bodyweight x 12-14
Very Active (5-7 times/wk) Bodyweight x 14-16
Example A: A sedentary woman weighing 150 pounds who wants to shed body fat would keep her caloric range in between 1500 (150 x 10) and 1800 (150 x 12).
Example B: A sedentary male weighing 200 pounds who wants to shed body fat would keep his caloric range in between 2000 (200 x 10) and 2400 (200 x 12).
For those that have the access to measure body fat percentages, the equation is still simple but based on current percentage of body fat and current lean body mass.
Current Body Fat Calorie Intake
6-12% 17K per pound of LBM
12.1-15% 16K per pound of LBM
15.1-19% 15K per pound of LBM
19.1%-22% 14K per pound of LBM
22.1 or above 13K per pound of LBM
Example A: A woman with the body fat percentage of 22% who weighs 150 pounds would consume 1638 calories.
Step 1: 150 * .22 = 33 (Current bodyweight multiplied by body fat percentage, 22)
Step 2: 150 – 33 = 117 (Current bodyweight minus current pounds of body fat)
Step 3: 117 * 14 = 1638 (Lean Body Mass total multiplied by 14 calories per pound of lean body mass)
Example B: A man with the body fat percentage of 22% who weighs 200 pounds would consume 2184 calories.
Step 1: 200 * .22 = 44 (Current bodyweight multiplied by body fat percentage, 22)
Step 2: 200 – 44 = 156 (Current bodyweight minus current pounds of body fat)
Step 3: 156 * 14 = 2184 (Lean Body Mass total multiplied by 14 calories per pound of lean body mass)
So, now that you’ve got your target caloric ranges how do we configure how much protein, carbs and fats your should be consuming.
It’s actually MUCH easier than you think!
To keep things simple, I’ll give you two easy ways to calculate these numbers.
Female Macronutrient Recommendations
Female Example A:
A woman with the bodyweight of 150 would adhere to the following recommendations.
Protein: 150 * .8 to 1.25 = 120 – 187.5 grams (Bodyweight multiplied by .8 – 1 grams of protein per pound of bodyweight, depending on activity level and current body fat)
Carbohydrates: 150 * .5 – 1.25 = 75 – 187.5 grams (Bodyweight multiplied by .75 – 1.25 grams of carbohydrates per pound of bodyweight, depending on activity level and current body fat)
Fat: 150 * .2 – .45 = 30 – 67.5 grams (Bodyweight multiplied by .2 – .45 grams of fat per pound of bodyweight, depending on activity level and current body fat)
You keep hearing me say “depending on activity level and current body fat” as two 150 females may be entirely different. Take a look at the difference between Female Example B (a sedentary 150 pound woman) and Female Example C (a moderately high activity level) to see more specifically how this can vary.
Female Example B:
150 pound Female with 18% Body fat and sedentary activity level looking to shed more body fat
Calories = 1650
Protein = 150 grams
Carbohydrates = 135 grams
Fat = 55 grams
Female Example C:
150 pound Female with 18% Body Fat and a moderately high activity level looking to shed more body fat
Calories: 1800
Protein: 165 grams
Carbs: 155 grams
Fat: 58 grams
Male Macronutrient Recommendations
Example A:
A man with the bodyweight of 200 would adhere to following recommendations.
Protein: 200 * 1 – 1.5 = 200 – 300 grams (Bodyweight multiplied by 1 – 1.5 grams of protein per pound of bodyweight, depending on activity level and current body fat.)
Carbohydrates: 200 * .75 – 1.75 = 150 – 300 grams (Bodyweight multiplied by .75 – 1.75 grams of carbohydrates per pound of bodyweight, depending on activity level and current body fat.)
Fat: 200 * .2 – .45 = 40 – 90 grams (Bodyweight by .2 – .45 grams of fat per pound of bodyweight, depending on activity level and current body fat.)
Male Example B:
200 pound Male with 18% Bodyfat and sedentary activity level looking to shed more body fat
Calories = 2200
Protein = 200 grams
Carbohydrates = 150 grams
Fat = 88 grams
Male Example C:
200 pound Male with 18% Bodyfat and a moderately high activity level looking to shed more body fat
Calories = 2400
Protein = 220 grams
Carbohydrates = 175 grams
Fat = 90 grams
I hope you can see how the body fat and activity levels of an individual will directly effect the caloric value and macronutrient amounts the individual will consume daily.
When determining a clients’ individual numbers I take the time to evaluate other contributing factors outside of just body fat and activity levels. Though these two guidelines can help you better determine where to get started in your fat loss journey and make it easy to get started.
That’s enough for today.
Come back Wednesday for Calorie and Carbohydrate Fat Loss – Part 2: Calorie and Carbohydrate Cycling for Fat Loss.
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Work Hard, Train Hard, Get Better,
TE
