Calculations for weight/fat loss

Sometimes people ask me how many calories, carbs, proteins, fats etc. they should be eating in order to lose weight. As a guide I always go with:

1400 calories per day for weight/fat loss
100 grams carbs per day (none after 5pm)
120 grams proteins per day
57 grams fats per day (from good sources monounsaturated and polyunsaturated fats)

Good breakfasts are eggs on toast, smoothies/shakes, omelettes.
Salads are great for meals lower in carbs and fats
Dinner should include a protein such as chicken, fish, turkey etc. with a variety of vegetables, try and rotate these every evening (easier said than done I know)
Some examples of snacks taken from uk.askmen.com

1- Beef jerky
On average, one ounce contains about 70 calories and one gram of fat, but delivers 11 grams of protein. Make sure you get them from health food stores as others can be high in salt.

2- Eggs and egg whites
One egg white has only 15 calories, is fat-free and contains four grams of protein. Throw two or three in a pan (with some peppers and onions if you want to make an omelette) for a quick, nutritious mini-meal.
Don’t be afraid of eggs or the fat in eggs though if you need something to boost your fat intake, they are highly nutritious! My protein shake includes protein powder and raw eggs, marvellous!

3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and two grams of fat (as opposed to other types of cheese, which can be extremely high in saturated fat).

4- Tuna
Tuna is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-free. But go easy on the mayonnaise if you're making a sandwich -- it's full of fat.

5- Protein bars
Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Obviously, protein bars should be a high-protein snack, but be careful and avoid bars that are high in carbohydrates. A good choice is a 75-gram bar which contains a full 30 grams of protein, with only six grams of carbs and five grams of fat.

6- Shakes
I’m a big fan of protein shakes. Use isolates or casein when using during the day but you’ll need more carbs (approx 30 grams) after your workout. You can turn them into smoothies by adding natural yogurt, eggs, and fruit!

7- Lentils
Although they may not seem appetising on their own, putting a handful of them in your soup or salad will give your snack a protein boost. One cup of lentils has about 230 calories, one gram of fat and 18 grams of protein.

8- Peanut butter
One tablespoon contains about four grams of protein, eight grams of fat and 95 calories. For an energy boost, spread it on a slice of whole-wheat bread (60 calories and one gram of fat) and top it with banana slices.

If 1400 calories per day is too much of struggle then cycle your calorie and carb intake so you have a greater intake on other days. Please check out my ebook for how to do this correctly:

www.lose10poundsin5weeks.com

One of my clients said something to me recently that I just loved! He is studying for his PhD and also works part-time to make some money. I asked him if he was working at the weekend and he said, “I work every weekend Mike.” I said that that was incredible but his answer was awesome, he said, “You have to do what it takes to get you where you want to go.” So true.
Consistency is the key though with diet and exercise, this ultimately leads to successful weight/fat loss. Consequently consistently eating poorly and being inactive leads to fat gain, strive for the former!

Keep fighting the good fight.


Mike Heatlie MSc CSCS