The above is question we are regularly asked. Whilst we can’t go into exact detail about everyone’s exact needs, this approach will help you head towards your goal.
Set your calories for between 10-12 times your body weight in pounds (which works around 20% off the average total daily energy consumption).
For example, a man weighing 200lb would need need between 2000 and 2400 calories to lose weight. Start calories as high as possible and start lowering from that point as weight loss stalls. Never start at the bottom of that level, it gives you nowhere to adjust the calories from before you begin to dip them too low and risk real hunger issues and the body possibly throttling the metabolism as it senses you are not eating enough and it looks to safe guard body fat (as it doesn’t know you have a super market down the road, it thinks you could be about to starve).
Studies tell us that for someone wanting muscle and to maintain it would benefit from between 1 and 1.5x the body weight in pounds of protein. A positive nitrogen balance will help maintain muscle and for the lucky genetic few, maybe gain a little muscle. Be aware this is rare. A 200lb man could have between 200g and 300g of protein per day, which is between 800 and 1200 calories per day.
Finally, make up the remainder of the calories with carbs and fats. Be aware that some people work better with higher levels of carbs in the diet, some with lower amounts. Tailor over time as you monitor your fat loss (this in itself is important, keep photos and measurements so you can literally track changes). Carbs have 4 calories per gram, fats have 9 calories per gram.
As a footnote, we do offer a service where we can design your nutritional plan, training and supplement needs for you, this is found HERE.
