In order to burn fat and cut, you’ll need to be in a caloric deficit which means you’ll be burning more energy than you are consuming. You’re going to have to maintain a caloric deficit for as long as you are trying to burn fat. To burn fat and preserve muscle, you will have to be smart about your nutrition.
Calories come from the following macronutrients: protein, carbohydrates, and fats and contain the following amount of calories per gram:
- Protein: 1 gram = 4 calories
- Carbohydrates: 1 gram = 4 calories
- Fats: 1 gram = 9 calories
You are going to HAVE TO maintain a caloric deficit in order to burn fat. Again, this means you’ll be burning more calories than you are eating each and every day.
You first need to determine your TDEE or Total Daily Energy Expenditure. The TDEE is the average amount of calories you burn each day. TDEE is a combination of your Base Metabolic Rate (BMR) plus any physical activity you complete that day. You can get an approximation of your TDEE using this calculator: https://tdeecalculator.net/
Once you know your TDEE, you will need to subtract 10-15% to that number to give you the total number of calories you will to eat everyday in order to burn fat while and preserve lean muscle.
Go through this calculation once a month in order to account for body weight and composition changes that will be occurring as we go through this process. Then, adjust your calorie intake accordingly.
Your macros on a Keto diet will need to look like this:
- 75% Fats
- 20% Proteins
- <5% Carbs
Requirements:
- Eat between 3-5 meals per day and divide your calories across your meals.
- Always hit your protein and fat targets
- Track your food intake using a calorie counting app. We suggest Cronometer so you know exactly how much you are eating. Knowing the score will help you reach your goals faster.
- You must eat your vegetables. Veggies are vital to any healthy meal plan in order to get the results you want.
- Drink 1 gallon of water every day