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FAT LOSS CHEAT SHEET

Updated: Jun 28

Use this cheat sheet to kickstart your fat loss journey with confidence!


1: CALCULATE MAINTENANCE CALORIES

  • Ballpark Estimate: multiply body weight (lbs) by 10 = BMR (Basal Metabolic Rate)

  • BMR x Activity Factor = Estimated Maintenance Calories


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  • Example: 175 (lbs) x 10 = 1,750 (BMR)

    • 1,750 (BMR) x 1.5 (Activity Factor) = 2,625 = Estimated Maintenance Calories


2: CALORIE DEFICIT

  • Consume a 20 to 30% reduction of calories below estimated maintenance. For a less aggressive approach: use 10%. Aim for a weekly body weight decrease of 0.5 to 1% of your total body weight (lbs) per week


3: TRACK CALORIE AND MACRONUTRIENT INTAKE

  • Use the application Cronometer to track your daily intake of calories, protein, carbohydrates, and fats. This provides an effective way to manipulate body composition and ensures you are staying consistent

4: 80/20 RULE

  • 80% of your diet should consist of high quality and nutrient dense calories from whole food sources. The remaining 20% can consist of lower quality foods you enjoy in moderation


5: PROTEIN INTAKE: CONSUME 0.75 TO 1 GRAM PER POUND OF BODY WEIGHT

  • If you have more fat mass: aim for the lower end and leaner individuals aim for the higher end


6: FAT INTAKE: CONSUME 0.3 TO 0.7 GRAMS PER POUND OF BODY WEIGHT


7: CARBOHYDRATE INTAKE: CONSUME 1 TO 3 GRAMS PER POUND OF BODY WEIGHT

  • Use the remainder of your calories after calculating protein and fat intake for carbohydrates and aim to keep them as high as possible while still dropping weight. Do not cut out carbohydrates completely and consume the majority of them pre and post training


8: CONSUME 3 TO 4 SERVINGS OF FRUITS AND VEGETABLES DAILY

  • This will aid in essential phytonutrients, digestion, and fiber intake

9: CONSUME 14 GRAMS OF FIBER PER 1,000 CALORIES

10: USE CARDIO AS A TOOL TO CREATE A CALORIE DEFICIT

  • Begin with a few low intensity steady state sessions per week and add more over time. If you start with too much: there will be little to no room for adjustments


11: TRAIN HARD IN THE GYM

  • Aim to train each muscle group 2x per week with each set taken within 1 to 3 repetitions of failure. Pay attention to your recovery


12: TRUST THE PROCESS

  • Fat loss is a marathon: not a sprint. Remember to be patient, stay consistent, and remain aware of how your body responds over time. Only make adjustments when needed!

 
 
 

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