How many calories do I need to consume to lose bodyfat?
Again, the 170-pound male is the example. Take your body weight (in this case 170) and multiply it by 10-12. This adds up to between 1700 and 2040. That would be the number of total calories required to lose bodyfat. I prefer the lower end for myself. Suppose that you are a 140-pound female? Take that 140 pound figure and multiply that by 10-12, coming up with 1400-1680 total calories. So, back to the male, take 1700 calories and divide it by 5 meals and you now have an average of 340 calories per meal. Assume that we will consume 30-40 grams of protein in each meal. Since each gram of protein is equivalent to 4 calories, this means that out of those 340 calories, 120-160 will come from a protein source. This leaves 180-220 calories left. Keeping the carbs a bit less than the protein, we will consume approximately 30 grams of carbs in the same meal. Each gram of carbs has the same four calories as each gram of protein. Now we have another 120 calories, leaving us with a total of betwee
