A Quick Guide To Fat Loss.

A Quick Guide To Fat Loss.

1 – Don’t starve yourself!

Work out your calorie needs and hit it.

Heres the basic way to calculate your calorie needs.

For men – 9.99 x weight in kg + 6.25 x height in cm – 4.92 x age + 5

For women – 9.99 x weight in kg + 6.25 x height in cm – 4.92 x age – 161

So for a 45 year old woman who is 160cm and 60kg it would look like this –

9.99 x 60 + 6.25 x 160 – 4.92 x 45 – 161 = 1217 calories to do daily basic bodily functions.


Now once we know your BMR we can use that to calculate your calories for training and exercise.

All you do is times your BMR by how active you are daily, choose from the list below and be HONEST otherwise the 4 week fat loss plan wont work!

• Sedentary — desk job and little to no exercise (multiply by 1.2)

• Lightly Active — light exercise/sports 1–3 days/week (multiply by 1.375)

• Moderately Active — moderate exercise/sports 3–5 days/week (multiply by 1.55)

• Very Active — hard exercise/sports 6–7 days/week (multiply by 1.725)

• Extremely Active — hard daily exercise/sports and physical job or training (multiply by 1.9)

For our woman she trains 4 days a week and is moderately active so we take

1217 x 1.55 = 1886.35 this number of calories works if our woman wants to maintain her weight, for this plan she doesn’t, so for FAT LOSS we need a deficit so we take 500 calories away from that number and that is her calories until her weight loss is stalling.


2 – Track your calorie intake!

Note everything you eat and drink. This way you will see if you’re over eating and not losing weight! We use MyFitnessPal here at PT:U, there are others but this one does the trick!

3 – If you’re hungry have a pint of water or chewing gum.

If you’re thirsty it can be confused with hunger so make sure you drink plenty of water. Another tip is brush your teeth or have a chewing gum as this should stop you wanting to eat.

4 – Try meat and nuts for breakfast..

Trust me, try it and see how you feel.

5 – Do more exercise.

The most simple, do a bit more each week.


Team PT:U