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View Full Version : Calorie deficit to lose fat .... what ratio



wleon
04-26-2004, 11:25 AM
in you experience ( I know is different for everyone) but body weight times what has provide you with the most effective bodyfat/weight lost.

I have seen numbers going from bodyweight times 9 to 13 ....

Shark
04-26-2004, 11:33 AM
Start with body weight X 12 and check back a week later. If no weight loss, drop like 200 calories and do another week till you're loosing 1-2 pounds a week.

TheGimp
04-26-2004, 12:08 PM
Just work it out from experimentation. If you're actually losing weight it should change throughout the diet anyway.

Holto
04-26-2004, 12:11 PM
Start with body weight X 12 and check back a week later. If no weight loss, drop like 200 calories and do another week till you're loosing 1-2 pounds a week.

exactly...

x12 allways worked for me and I'm in the middle of the road for metabolic rate

just make small adjustments like cuss' said if you're not losing

better to start high then lose muscle

Saint Patrick
04-26-2004, 03:16 PM
If you want to play it safe, you could start at BW x 13 and lower it from there as needed....

latinomasfino
04-27-2004, 06:01 AM
the lowest id go is 11 anything lower and ur proably loose too much muscle :strong:

Shao-LiN
05-02-2004, 04:51 AM
the lowest id go is 11 anything lower and ur proably loose too much muscle :strong:

10-12 is the general recommendation, and it depends on the person.

PiKappaWRX
05-02-2004, 10:03 AM
12 has always worked for me. and remember, losing more than 1-1.5 lbs/week would be losing muscle. and by no means would u want that to happen, b/c realistically, with a cut u can't avoid losing a little lean muslce, so why further the consequence.

Spartacus
05-02-2004, 02:01 PM
Could he estimate his BMR and use exercise to decrease his bodyfat or maybe even just decrease BMR calories by 20% and use a ratio of 40% protein, 45% carbs and 15% fat? similar to a zone type nutrition program?


RicPhoenix

Muscle Force Australasia (http://www.theforce.net.au)


how is that a zone diet? the carbs and fat calories should at least be similar for isocaloric, even if they drop relative to protein when you cut calories.

Shao-LiN
05-02-2004, 02:22 PM
Zone is more 40/30/30 or 33/33/33.

RicPhoenix
05-02-2004, 03:38 PM
Ok thank you.

Do you find that a Zone program is successful in holding lean tissue and decreasing bodyfat?


Muscle Force Australasia (http://www.theforce.net.au/forum/index.php)

Shao-LiN
05-02-2004, 04:11 PM
Sure, so is any other kind of diet with a sane deficit and decent macro ratios.