Tip The Simple Math of Rapid Fat Loss Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Diet & Fat LossEating Tip The Simple Math of Rapid Fat Loss Want to drop the chub quickly but still retain lean body mass Grab your calculator and follow this formula by Eric Bach August 9, 2018February 18, 2022 Tags Diet Strategy, Losing Fat, Nutrition & Supplements, Tips The Formula When it comes to fat loss, the formula is simple: Calories Out > Calories In Fat Loss You must burn more calories than you consume each day in order to see rapid fat loss. A caloric deficit through exercise, a sound diet, and healthy hormone levels should incinerate fat and give you your leanest physique. However, finding the perfect formula can be overwhelming, so let's use bodyweight (pounds) x 15 to find your caloric maintenance. It won't be perfect, but it'll be close enough to the more complicated equations to provide a solid starting point. Let's say you weigh 200 pounds. That'd be 200 pounds x 15 = 3000. This number (3000) is an estimate of the calories you'd consume to maintain your current physique. Now comes the fun part, let's determine fat loss calories: Losing stubborn body fat requires an aggressive approach. A 20-30% deficit is a good range to shoot for. Research by Huovinen in 2015 found male athletes to successfully lose fat without significant decreases in testosterone or drops in performance with a roughly 25% deficit. Start with a 20% deficit, track your progress, and cap your deficit at 30% if you plateau. You'd want your caloric deficit to be 20%, so now you'd multiply your 3000 maintenance calories by .8. Here's what that would look like: 3000 x .8 = 2400 calories. Diet Phase Macros Using our 2400 calorie example, you'll want it to consist of: 35% protein 35% carbs 30% fat Here's how many grams of each macro that would be: 35% protein would be 210 grams. Here's the math to calculate it for your own caloric needs: 2400 calories x .35 = 840 calories. To find out how many grams of protein that is we'd divide that number by 4 (because there are 4 calories per gram) and get 210 grams of protein per day. 35% carbs would also be 210 grams. Here's the math: 2400 calories x .35 = 840 calories. To find out how many grams of carbs that is we'd divide 4 calories/gram and get 210 grams of carbs per day. 30% fats would be 80 grams. The math: 2400 calories x .30 = 720 calories. Divide that by 9 calories/gram and you'd get 80 grams of fats per day. Note: It's more important to nail your calories and protein intake than to be perfect on your carbs and fats. If you prefer higher or lower carb intake, you can adjust accordingly. That adds up to: 2400 calories per day 210 grams of protein 210 grams of carbs 80 grams of fat Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Supplements Fat Burner or Money Waster This supplement is growing in popularity. It's supposed to increase your metabolically active tissue and make you leaner. Does it? Here's the verdict. Dietary Myth Busting, GLA, Losing Fat, Nutrition & Supplements Robert Yang February 23 Eating Tip This Internet Rumor Needs to Die Fast No, eating this crappy Frankenfood isn't good for you, despite what some internet influencers are suggesting. CLA, Dietary Myth Busting, Feeding the Ideal Body, Nutrition & Supplements, Tips TC Luoma April 9 Eating Tip This Type of Omega-3 Clobbers the Others One of them is the true anti-inflammatory star, and it's not the one everybody thinks it is. Good Fats, Nutrition & Supplements TC Luoma July 2 Eating Seven Things You Need to Know About Carbs Carbs will help you build slabs and slabs of muscle, or make you so fat that you'll give your bathtub stretch marks. Dr. Lowery is here to clear up the confusion. Carbohydrate Control, Dietary Myth Busting, Feeding the Ideal Body, Nutrition & Supplements Chris Shugart December 1