Fatloss framework

Weight Loss Framework: Week-by-Week

Foundational Principles (Science-Based)

1. Safe Weekly Weight Loss:

   • 0.5–1.0% of body weight per week is evidence-based and sustainable.

   • Example: 200 lb person = 1–2 lbs/week.

2. Caloric Deficit Target:

   • 500–750 kcal/day deficit (safe range).

   • Creates a 1–1.5 lb/week weight loss (~3,500 kcal = 1 lb fat).

3. Protein Intake Focus:

   • Goal: 1.6–2.2g protein per kg of body weight (to preserve lean mass).

   • This equates to ~0.7–1.0g/lb of body weight.

4. Exercise Inclusion:

   • Resistance training 3–4x/week.

   • Moderate cardio 2–3x/week for heart health and extra calorie burn.

Step 1: Caloric Needs Calculator (Mifflin-St Jeor Equation)

Calculate TDEE (Total Daily Energy Expenditure)

1. Basal Metabolic Rate (BMR)

   • Male: BMR = 10×weight(kg) + 6.25×height(cm) – 5×age + 5

   • Female: BMR = 10×weight(kg) + 6.25×height(cm) – 5×age – 161

2. Activity Multiplier

   • Sedentary: ×1.2

   • Lightly active: ×1.375

   • Moderately active: ×1.55

   • Very active: ×1.725

Example: Female, 80 kg, 165 cm, 35 years, moderately active

• BMR = (10×80) + (6.25×165) – (5×35) – 161= 800 + 1031.25 – 175 – 161 = 1495 kcal

• TDEE = 1495 × 1.55 = ~2317 kcal

Fat Loss Intake: 20% Deficit

• 2317 × 0.80 = ~1850 kcal/day

Protein Target

• 80 kg × 2.0g = 160g protein/day

Sample Daily Fat Loss Plan (Based on Example Above)

Calories: ~1850 kcalProtein: 160g (~640 kcal)Fats: ~60g (540 kcal)Carbs: ~167g (670 kcal)

Meal Plan Example

MealFoodsCalorie

Breakfast4 egg whites + 2 whole eggs, oats w/ berries 400cal 35g protein

SnackGreek yogurt + whey + chia seeds. 250cal 30gprotein

Lunch

Grilled chicken salad (avocado, olive oil)500cal 40gprotein

SnackTuna wrap (low-carb tortilla, spinach)300cal

30g protein

DinnerSalmon, quinoa, roasted veggies400 cal 25g protein

Weekly Adjustments & Tracking

1. Weigh-in: Same time weekly, under same conditions.

2. Track average weight loss: If <0.5% per week for 2+ weeks, reduce intake by ~100 kcal.

3. Use measurements/photos every 2–4 weeks.

4. Adjust macros if strength drops significantly.

Want a Custom Plan?

I can help you achieve your weightloss goals by eating foods you like and help you create a sustainable lifestyle.

This will be the last time you diet.

Just email:

Word Transform at

Transformationsbynancy@gmail.com