There is research to dispute that number, because fat loss is not a linear process. (I will cover my macro-nutrient breakdowns in a future post.) There are roughly between 34 calories in 1 lb of fat mass.Ĭonventional wisdom tells us that 3500 calories is a solid estimate. Your body needs a mix of carbohydrate, protein, and fat to perform at it’s best. While different foods have different nutritional content, and your body converts different materials into energy in different ways… a calorie is always a calorie. For the sake of time, I’m going to present this in US customary units, but you can figure it out from that.)Ī calorie is a calorie is a calorie. (That’s 770kcal in kilogram of fat, for my friends using the metric system. There are 3500 calories in a pound of fat. These calculations have worked for me over the past few years, and they WILL work for you. I’m going to break-down my recommendations for using your BMR to determine how many calories you should eat to maintain a healthy, productive deficit. Or maybe you want to lose fat while also gaining muscle, which can be done, especially if you are new to strength training. Maybe you want to lose fat without losing muscle. Maybe, you have a lot of fat to lose and that is your only goal, for now. For more detailed info about BMR, calculating a caloric deficit, and much more, check out the book! In order to determine an ideal caloric deficit, you need to determine your goals. The following is an early draft of a chapter in my book, How I Did It: A Fitness Nerd’s Guide to Losing Fat and Gaining Lean Muscle.
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