Reducing Intake for Fat Loss

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For those that may not be familiar with calories and macro nutrients can go through Calculating Current Macros and Calories this post will give a brief introduction on calculating current calorie and macro nutrient intake. Based on this current intake adjustments can be made to accommodate for a fat loss aimed dietary intake. Do keep in mind that there can be a difference between your recommended daily calorie intake and the current daily intake you'r consuming. If there's a big gap between these two numbers then it may be better to not reduce calories further as it may lead to a further slowing down of metabolism and thereby hindering the fat loss goal. I have done the following calculation taking a hypothetical individual "A" as an example. This is just to explain the concept and you should not assume this to be the recommended fat loss intake and thus should only understand the concept rather than start following it.

Example:

Recommended Body Weight Maintenance Calories (daily) = 2500 kcal
Current Calorie Intake Calculated (daily) = 2500 kcal
Weekly Current Calorie Intake = 2500 x 7 = 17,500 kcal

Aiming for Weekly Fat Loss of approximately 1 lbs (0.5 kg), we will reduce the weekly intake by 3500 kcal.

Thus, new weekly intake = 17,500 - 3,500 = 14,000 kcal

From the above mentioned weekly intake now calculating the new daily calorie intake for fat loss.

Daily Calorie Intake for Fat Loss = 14,000 / 7 = 2,000 kcal

Thus to aim for a fat loss of 0.5 kg or 1 lb each week, an intake of 2,000 calories would be sufficient for "A". This reduced intake can be followed by A for few weeks after which we would re-evaluate the situation and take a decision of whether further reducing intake is needed or not. There is definitely a lower limit for this reduction in calorie intake which would be different for all. It is not at all recommended that anyone reduce their calories so low that instead of achieving fat loss an individual achieves a malnutritioned state which may become a medical issue.

Some factors which can become a limiting issues for this are as follows:

  1.  Wrongly calculating current and recommended calorie intakes.  
  2. Wrongly calculating fat loss calorie intake.
  3. Pre-existing medical issue.
  4. Nutritional Deficiencies.
  5. Not doing any exercise.
  6. Not sticking to the fat loss plan.
  7. Following a reduced calorie intake for too long, which may have lowered metabolism. 
  8. Not enough water intake.
Most fat loss programs run from 4 - 12 weeks with breaks in between (if necessary). Calories may or may not be reduced further based on fat loss achieved by an individual. 

If you'r already following a fat loss program and have hit a plateau checkout: Breaking a Fat Loss Plateau

While the above method was based on the assumption of losing 1 lb (0.5 kg) each week, there are some who want to achieve fat loss slower or faster than this. Aiming for a loss of 1 lb (0.5 kg) of fat can also be planned based on a bi-monthly or monthly approach. Each method would have their separate set of advantages and disadvantages. Feel Free to checkout Fat Loss Tips for more information. 

Note:Before starting/changing an exercise and/or dietary program consult a qualified doctor/health care professional.      

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