If you want to lose fat most effectively, then you’ll want to learn how to calculate the calories necessary to hit your fat-loss goals. This article, combined with the two aforementioned posts, will equip you with the necessary tools to take your fat-loss to the next level and get you closer to a leaner, more sculpted physique. The details of how to calculate your TDEE for fat loss is outlined in Lose Fat and Reduce Body Fat Percentage with Basic Math. As an example, based on my TDEE, my calorie target to lose fat is about 1,400-1,500 calories per day.
In calculating your macros to lose fat, the first macronutrient we should focus on is protein. The easiest way to determine your protein requirement if you don’t have a way to measure your body fat percentage is to consume 1g of protein per pound of body weight. Using myself as an example, if I currently weigh 105 pounds, I should be eating about 105g of protein per day.
Using myself as the guinea pig, if 25% of my calories should come from fat, then I should consume roughly 360 calories of fat (1,450 x 25%). The last macronutrient ratio we should determine is our contribution of calories from carbohydrates. Since I know my calorie requirement for proteins and fats are 420 and 360, respectively, I can now determine what my calorie needs should be from carbohydrates. As my body has been my personal science project for quite some time, I’ve experimented with a variety of splits. In the end, improving body composition is about understanding how you respond to certain diet and training protocol and sticking to what works.
If you’re looking to lose fat and maintain muscle mass, this article will provide you with the resources you need to start that process. If you want to lose fat more effectively, this follow-up post is an important read to help you understand how you can reduce body fat and prevent losing lean muscle mass in the process.
If you’re not interested in maintaining muscle mass and the skinny-fat look is what you’re going for, then this article is probably not in your best interest to read. The recommended calorie-intake required to promote fat-loss while maintaining muscle mass is a 20-25% reduction in calories per day based on how your TDEE is calculated. This recommendation is supported by many studies analyzing changes in muscle mass during calorie-restricted diets. So the first and most important concept in losing body fat while maintaining muscle mass then, is to eat at a caloric deficit of roughly 20-25% of your total daily energy expenditure, scaled according to changes in current body composition and physical activity levels. Below are two different studies that illustrate the benefits of high-protein consumption while on calorie-restricted diets.
This article provides another perspective on protein requirements for individuals who seek to prevent lean muscle mass loss during caloric restriction when promoting fat-loss.
As individuals respond to nutrients and physical stressors differently, I recommend playing around with protein and fat intake and sticking with the amount that works best for your body. One gram per pound of lean mass is widely accepted as the minimum requirement in the bodybuilding world. The second key component to lose body fat and not muscle is to eat a high-protein diet at a minimum of 1g of protein per pound of  lean body mass. You can certainly lose body fat and maintain muscle just by eating at a moderate, negative energy balance and keeping protein-intake high. This is demonstrated in the following study: Resistance Weight Training During Caloric Restriction Enhances Lean Body Weight Maintenance. It was found that weight training resulted in comparable muscle area and strength gains for the DPE and EO test groups. The third key component in maintaining muscle while reducing body fat is to do resistance training.
Another downside to excessive steady-state cardio while on a calorie-restricted diet is that you run the risk of overtraining, which is not a good state to be in. When I’m eating at a caloric-deficit, I don’t usually do cardio more than three times per week because I don’t want a lack of recovery to impact the intensity of my strength-training sessions. The last key component in preserving muscle mass during fat-loss then, is to avoid excessive amounts of cardio. It’s generally accepted that the best way to lose weight and improve or maintain fitness is to exercise regularly and cut calories. One exercise method that promotes significant improvement in muscle strength and tone, cardiovascular health, and metabolic enhancement among both elite and recreational athletes is resistance weight training. There are problems however associated with combining resistance training and a low-calorie, low-carb diet. If athletes and physically active men don’t get enough high-quality protein after exercise, the result can be increased protein catabolism, or a breakdown of protein, a loss of muscle mass, and training intolerance. One of those amino acid supplements that can help is branched-chain amino acids (BCAAs), which include isoleucine, leucine, and valine. BCAAs are essential nutrients that the body gets from proteins found in various foods, such as meat, dairy, and legumes. A team of researchers from the College of Charleston found a way trained individuals who are on cut diet can maintain lean muscle tissue and preserve skeletal muscle performance while also dropping unwanted fat.
Men in the carbohydrate group saw a significant reduction in body mass, but those in the BCAA group did not.
The authors concluded that men who engage in resistance training and who take branched-chain amino acid supplements while on a low-calorie diet can maintain their lean muscle mass and keep skeletal muscle performance while also losing fat. Amino acids offer benefits for men beyond the maintenance of lean muscle mass and muscle performance. A combination of three amino acids—alanine, glutamic acid, and glycine—for example, can help in the treatment of an enlarged prostate (benign prostatic hyperplasia, BPH) when taken daily at 300 mg each.
L-arginine is an amino acid that transforms into nitric oxide in the body, which in turn causes blood vessels to widen and improve circulation to the penis.
Ornithine supplementation may improve exercise performance, as demonstrated by a group of young, healthy adults who participated in a cycling study. L-citrulline, an amino acid found watermelon and supplements, can improve erection hardness in men who are experiencing mild erectile dysfunction.
It’s best to take amino acids on an empty stomach based on what I’ve read, so I usually take an hour or so before meals, and immediately on waking up.
There’s a wide variety of exercises to lose belly fat, but not all of them are that effective. Find out which ones are the most effective and will have your belly fat melting off in no time!
Then you have the people who want to get away from the gym and only weight train once a week. There’s many different exercises for the arms, but are they effective at losing fat and building fat burning muscle?
It was like most overweight bellies and nothing that would take too long to see amazing improvements in the belly area. When it comes to losing weight, snacking can be a great way to ward off those pesky hunger pains we all get. Combine this with a proper diet and you’re well on your way to achieving the body of your dreams!

Belly fat is one of the top complaints among who are fighting with their body to control weight.
Belly fat is a main issue related to healthy human body how many vital organs are placed near to abdomen. The sedentary culture is increasing in all over the world among youth.  Ask these questions to yourself. Just change your mind on something to cut off watching tv if you are ready to lose 100 calorie a day, you will lost one pound around one month. Yoga is best way but learn from a master with proper guidance, never try by reading books and watching videos, it may cause some bad issues on you.
Watch your favorite comedy or rewind the good things which happen in your life, feel relaxed.
These are the best ways to lose belly fat, not only these words deal with belly fat, also how to lose body weight naturally, how to lose stomach fat.
There will be a bit of basic math, and it may get confusing, so grab a pencil and some paper. The reason why we should focus on protein first is outlined in How to Lose Fat and Maintain Muscle Mass. If you are overweight or obese, it’s a better idea to consume 1g of protein per pound of lean body mass. Because 1g of protein contains four calories, then 105g of protein equals 420 calories (105 x 4). For accelerated fat-loss or those who are already lean and training intensely, you may benefit by consuming about 35% of calories in protein because it has been shown to be the most satiating of all macronutrients, which can be helpful when you’re in a calorie-restricted diet to keep you feeling fuller. A good starting point is to target a range between 20-25% of your calories coming from fats. While protein requirements can stay pretty stable, carbohydrate and fat intake are often the most manipulated substrates in contributions to a bodybuilding diet depending on your goals, training volume and intensity, and the body’s response to them. It is key to test what works best for your body and lifestyle as individual circumstances and needs can vary greatly.
We will touch on four critical components of fat-loss and muscle maintenance to get you closer to the body of your dreams.
Eat at a Moderate Caloric Deficit Based on Your Total Daily Energy Expenditure (TDEE) To Lose Fat. However, it is important to understand that caloric restriction should be done in moderation if you want to prevent losing muscle mass in the process. The analysis of these studies indicates that very-low-calorie diets provide rapid weight-loss, but also contribute to a substantial loss in fat-free mass (basically everything in your body that isn’t fat). Well, an increase in muscle mass has been shown to increase your resting metabolic rate (RMR). To figure out what your TDEE is, you can refer to my previous post (part 1 of 3) to calculate how many calories you need for maintenance and how many calories to consume to lose weight. This is one example: Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes. Protein-intake should be scaled toward the higher ends when severity of caloric-restriction and intensity of exercise is increased. Although the second study recommends a smaller range than the first, I, personally, hover around 1g of protein per pound of lean body weight. This can be scaled upward depending on degree of caloric-restriction and exercise intensity.
When you add resistance training to that combo, there’s a good chance you’ll maintain more muscle mass than if you didn’t do any type of strength training. This study assesses the impact of weight training on weight-loss and maintenance of lean body mass in calorie-restricted diets.
Aerobic Training Combined With An 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate illustrates similar findings. You should aim to either maintain or increase your strength, though the latter may be quite difficult when eating in a caloric deficit. It can negatively alter your mood, induce fatigue and lack of motivation, and impact your performance.
I cut them even shorter to 20-25 minutes when I’m doing high intensity interval training (HIIT) because it’s more taxing on the body. I will sometimes push that to 4-5 times per week depending on energy levels, but those additional sessions are performed at relatively low intensities (such as walking at an incline and hiking at a slow and steady pace). Some would argue that it’s best to do less or none at all, but I actually enjoy cardio and want to stay conditioned year-round. These are four fundamental concepts that one should understand if your goal is to lose fat and maintain muscle mass. A growing number of adults are attempting to follow this advice as they find themselves fighting creeping additional pounds and obesity as they get older. This form of exercise also is associated with an increase in muscle endurance and lean muscle mass as well as a decrease in body fat, all benefits that can improve overall quality of life and fight against age-related disease and disability.
Basically, you can lose lean muscle mass, experience poorer athletic performance, and be at greater risk of experiencing illness or exercise-related injury.
This in turn causes a reduction in your carb storage, boosts the body’s use of fat as energy, and thus reduces fat mass.
However, intake of protein or amino acid supplements (Branch-Chain Amino Acids), when combined with resistance exercise, can have a synergistic effect on preserving muscle mass during weight loss efforts.
Taking these amino acids may increase or stimulate regeneration of skeletal muscle by interfering with the breakdown of protein after exercise, resulting in a greater increase in lean muscle mass.
Supplements of these amino acids are used to treat a variety of conditions, ranging from Lou Gehrig’s disease (amyotrophic lateral sclerosis), tardive dyskinesia (a movement disorder), and muscle wasting, among others.
The study involved 17 resistance trained young male adults who were randomly assigned to take either branched-chain amino acids (9 men) or a carbohydrate supplement (8).
When added to the treatment plan of men with ED who were taking sildenafil (Viagra) without success, the amino acid in two forms—propionyl-L-carnitine and acetyl-L-carnitine–prompted positive results. Anything from full 24 hour fasts through to windowed fasting where I only eat between 2pm and 6pm on a daily basis. Do you think, How to Lose Belly Fat Naturally in a Week?There are so many ways and remedies how to maintain our body properly, we people don’t follow when we are having good health, we go to junk food, don’t do exercise, not having food at right time. It’s not true, there are healthy and unhealthy fat in human diet, healthy fat plays a major role for our healthy body.
When you’re ready to be incredibly dialed into your nutrition and improve your body composition, you’ll also want to be in tune with your macronutrient breakdown. Write down your numbers, and you’ll be well on your way to understanding and utilizing a highly effective method for fat-loss.
To determine the protein percentage of my total caloric target for weight loss, I simply take the 420 calories and divide by my calorie goal of 1,450, which equals to about 29%.
Protein is also the most expensive substrate to metabolize, meaning it has the highest thermic effect of all macronutrients. Keep in mind that is a lot of genetic variation with each individual, so some could benefit with more or less. If I know my total calorie goal is 1,450, then my remaining calories left should be 670 (1,450 – 780). I am in the process of testing a high fat diet so my numbers will vary quite a bit depending on what I’m testing.

Play around with your calorie-intake and macronutrient breakdown and hone in on what’s effective for you and not the person next to you at the gym.
The goal is to accomplish fat-loss without damaging your metabolism and sacrificing muscle. If you have medical, hormonal, or gut issues, you should seek guidance from a physician before embarking on a fat-loss journey. Loss of muscle mass was positively correlated with increased levels of caloric restriction and exercise. This basically means you need to eat more to maintain the hard-earned muscles you’ve spent countless hours building. I’d recommend starting at a 20% deficit and monitoring changes in body composition and strength. 2.2lbs) per week in athletes eating roughly 2,500 calories per day demonstrated that a slower weight-loss program had more positive effects on lean body mass and performance than the faster weight-loss intervention. You need to be keenly aware of moderating your protein-intake when you’re trying to maintain lean muscle mass on a fat-loss journey. If you’ve been weight training properly for over a year, the more realistic goal is to maintain muscle mass rather than to increase it during a cutting phase. Alternatively, an increase in fat-intake can work as well. Whether you should go higher in protein or fat will depend on how your body best adapts to specific elevated levels of substrates (carbs, fats, proteins). Protein intakes at the lower ranges of the scale may be sufficient for those who don’t engage in as much physical activity or who have less muscle tissue to preserve. This study focuses on a comparison between resistance and aerobic training during a calorie-restricted diet. The results were that the C+D group lost a significant amount of lean muscle mass, while there was no decrease in the R+D group.
This last piece of the puzzle is not a critical component of fat-loss, but it is worth a brief discussion for its potential impact on fat and muscle loss.
Yes, you will expend more energy or calories, but if you are pounding away on the treadmill for hours and hours per week, you may actually create a larger than desired caloric deficit. When you are in a caloric-deficit, your body is already undergoing a tremendous amount of stress.
HIIT is proven to be more effective than steady-state cardio for fat-loss and preserving muscle mass. However, this formula for success also has a downside, one that is especially on the minds of athletes and active adults: the risk of losing lean muscle and, as a consequence, a decline in physical performance.
At the same time, men who engage in resistance exercise during a “cut diet” require higher intake of protein so they can avoid experiencing muscle damage and loss of athletic ability. This is a common way to take on the encroaching advance of fat accumulation that can occur with aging. Other individuals use BCAA supplements to help prevent fatigue or muscle breakdown during intense exercise or to improve concentration and exercise performance. One study found that the combination of L-arginine and the herbal supplement pycnogenol can be helpful in younger men (25 to 45) with ED. In a study of Peyronie’s disease, the combination of propionyl-L-carnitine and verapamil was effective in treating advanced and resistant disease. I’m super conscious of my protein intake and the effect on lean muscle mass and although I’m not necessarily restricting calories I am eating smaller portions.
And although it’s only a small test period and a subject audience of 1 (me), I do feel more energy in my workouts even though I’m eating less calories.
The studies said that higher belly level can cause a risk for heart disease, few types of cancer diabetes and liver problems. Your body will use a larger percentage of the calories to digest and absorb the protein relative to carbohydrates and fats.
From here, you can modify the distribution according to how you feel and perform in the gym and how your body responds to this combination. When you reduce calories and increase physical exercise too severely, there is a good chance you will lose muscle as well.
Maintaining and building muscle are what gives you that “toned” look that many people seek to attain. If you’re not overweight or obese, you should be targeting about 1-2 pounds per week, depending on your weight. Slower rate (SR) weight-loss was defined as an energy intake that was reduced by roughly 19%, whereas fast rate (FR) weight-loss was set at around 30% of calories per day. There have been multiple studies proving that an elevated protein-intake well above the RDA is necessary to keep as much of your lean body weight as possible. The latter becomes close to impossible when you’ve got years of proper training under your belt. For the normal person who isn’t a competitive bodybuilder, eating at such high levels of protein is unnecessary and hasn’t proved to be exceptionally beneficial. This shows that intensive, high-volume resistance training programs can result in the preservation of lean muscle mass.
It is also often used excessively by dieters, which can actually harm you more than it can help and can encourage the skinny-fat look. When you tack on hour-long cardio sessions multiple times per week, you’re just piling on more stress that your body doesn’t have the energy to recover from.
If you want to know why HIIT is so good for you, here are 4 Reasons Why You Should Be Doing HIIT. You can’t actually “tone” muscles, which is why the term is quoted here, but I’ve included it as it’s widely used by a portion of the general population who want a more sculpted physique.
What’s interesting is that the SR group was observed to have significantly improved lean body mass and performance, while the FR group demonstrated no significant increase in either. The last thing you want to do is unintentionally reduce your metabolic rate and wreck your metabolism. Overtraining kicks in when there’s an imbalance between stress and stress tolerance, exercise and exercise capacity, and training and recovery.
This is the split that Arnold Schwarzenegger used in his career in bodybuilding as mentioned in Arnold Schwarzenegger Encyclopedia of Bodybuilding. Many people are searching about how to lose belly fat in a week, best ways to lose belly fat on the internet. I recommend this book for anyone interested in fat-loss, muscle building, and ultimately improving body composition.
Feel free to scale to 25%, but if you do, you need to ensure you can at least maintain your strength. This article is especially deal about losing belly fat for women  and quickest ways to lose weight naturally.