### The Formula

When it comes to fat loss, the formula is simple:

Calories Out > Calories In = Fat Loss

You must burn more calories than you consume each day in order to see rapid fat loss. A caloric deficit through exercise, a sound diet, and healthy hormone levels should incinerate fat and give you your leanest physique.

However, finding the perfect formula can be overwhelming, so let's use bodyweight (pounds) x 15 to find your caloric maintenance. It won't be perfect, but it'll be close enough to the more complicated equations to provide a solid starting point.

Let's say you weigh 200 pounds. That'd be 200 pounds x 15 = 3000. This number (3000) is an estimate of the calories you'd consume to maintain your current physique.

Now comes the fun part, let's determine fat loss calories:

Losing stubborn body fat requires an aggressive approach. A 20-30% deficit is a good range to shoot for. Research by Huovinen in 2015 found male athletes to successfully lose fat without significant decreases in testosterone or drops in performance with a roughly 25% deficit. Start with a 20% deficit, track your progress, and cap your deficit at 30% if you plateau.

You'd want your caloric deficit to be 20%, so now you'd multiply your 3000 maintenance calories by .8. Here's what that would look like: 3000 x .8 = 2400 calories.

### Diet Phase Macros

Using our 2400 calorie example, you'll want it to consist of:

• 35% protein
• 35% carbs
• 30% fat

Here's how many grams of each macro that would be:

• 35% protein would be 210 grams. Here's the math to calculate it for your own caloric needs: 2400 calories x .35 = 840 calories. To find out how many grams of protein that is we'd divide that number by 4 (because there are 4 calories per gram) and get 210 grams of protein per day.
• 35% carbs would also be 210 grams. Here's the math: 2400 calories x .35 = 840 calories. To find out how many grams of carbs that is we'd divide 4 calories/gram and get 210 grams of carbs per day.
• 30% fats would be 80 grams. The math: 2400 calories x .30 = 720 calories. Divide that by 9 calories/gram and you'd get 80 grams of fats per day.

Note: It's more important to nail your calories and protein intake than to be perfect on your carbs and fats. If you prefer higher or lower carb intake, you can adjust accordingly.