Fat Loss Formula

Part 1, focused on creating a caloric deficit, and the methods to use in order to accomplish that:

• eat less
• manipulate macros
• exercise more

Part 2, how to estimate the starting point of the diet regarding CALORIES, in order to create a deficit. 

• Resting metabolic rate:  women = 10xBWT#, men = 11.4xBWT#
• If you exercise regularly (an hour of moderate intensity activity), add 30-50%.  You get 13-15 calories per BWT#
• Thermic effect of food = 10%.  So 14-16 calories per BWT# is your maintenance range.  For me at 123#, that's 1722-1968 calories.
• To lose fat, aim for a 20% reduction in energy intake, 11-13 calories per BWT#.  For me at 123#, that's 1353-1599 calories.

Part 3, the value of PROTEIN, and the method of calculating how much to include in the diet under the established caloric parameters, so that fat loss can begin. 

• a good starting point = 1.5 grams per BWT#
• For me at 123#, that's 184.5 grams, or about 738 calories, of protein per day.
• 46-55% of total calories (1353-1599)

Part 4, essential fatty acids and other dietary FATS, and how much we need to include in our diet plan. 

• a good starting point = .33 grams per BWT#
• For me at 123#, that's 40-41 grams, or about 365 calories, from fats each day.
• 25-30% of total calories (1353-1599)

Part 5, how many CARBOHYDRATES are needed in our diet. 

• a good starting point = 100 grams, or 400 calories per day
• 25-30% of total calories (1353-1599)

So, 738 protein calories, 365 fat calories, and 400 carb calories sums up to 1503 calories/day.  If necessary, I can add another 100 calories of whichever micronutrient works best to get 1600 calories/day. (So, an additional 25g of carbs or proteins, 11g or fats)

Part 6, insulin sensitivity and resistance; effects on macronutrient needs. 

Part 7, different ways to structure the diet depending on insulin sensitivity/resistance. 

Part 8, leptin/insulin relationship.