Diet planning to lose FAT!

How To Design A Fat Burning Diet Plan

 Do you want to burn fat and retain muscle?! If yes, then continue reading. If the answer is no, then check yo’self before you wreck yo’self... then continue reading.

 Now there is a few ways to go about doing this depending on the level of severity you want to take planning your diet. However, the starting point is always the same.


 Step 1

Calculate your TDEE (Total Daily Energy Expenditure) – This is the total number of calories you burn in one day. 

This could not be made any simpler for you. Go to any TDEE calculator online, fill in the information CORRECTLY (don’t lie). Hit submit. Then you will be given your TDEE, this number is your maintenance calories. If you were to keep eating this amount of calories whilst staying at the same activity levels, you would stay the same. This number is not 100% accurate but is a great starting point!– my go to tdee calculator page.


Step 2

Working out your deficit.

Once you have your TDEE you need to work out how many calories you would need to lose fat. I would suggest taking 10-15% off your TDEE. Again, this is not rocket science. You will now have a smaller number then what you started with. This is now your target calories to lose fat!

 Example – 3000kcals (maintenance cals) x 0.9 (10%) = 2700kcals (Deficit cals)

 As long as you do not eat over your deficit you will lose fat!

 Next, we are going to talk about diet design. There are a few different ways you can go about hitting your calorie defict goals.


1.     No plan – Just Scan

Scan anything and everything that you put in your mouth. And I mean absolutely everything, to the gram. We encourage this for beginners so that they start to find out what foods are low or high in calories. Use an app called My Fitness Pal. Get some scales also. Scan, weigh, eat. #ScanBeforeYouScran


2.     Protein target along with calorie target

Why is protein important? Our body structure, bodily functions, cells, muscles and tissues cannot exist without protein. Protein builds, strengthens and repairs muscle tissue, makes antibodies for our immune system, produces hormones and enzymes and transports oxygen through the blood. As you can see, Protein is very important in our diets!

As a general rule of thumb, we say shoot for 2g/kg of body weight.

Eg: Bodyweight = 90kg. Aim for 180g of protein/day.

 Using our calorie deficit example from above: as there are 4kcals per g of protein, this would mean 720kcals of the 2700kcals (above) would come from protein.

Then with the remaining calories (1980kcals) you just fill it up with carbohydrates and fats of your choice. You could be high carb, low fat or vice versa and still lose weight as long as you are in your calorie deficit target. This is the most commonly used approach for beginners.

 3.     Protein and carbohydrate targets

With the protein already targeted, we can move onto carbs. Carbs are the main source of energy and the first energy that the body uses. Depending on your level of activity, you will require different levels of carbs:

2g per kg BW – Low Level

3g per kg BW – Medium Level

4g per kg BW – High level

 You would then fill the rest of your calories up with fats.

 This step is mainly for dedicated gym members or athletes.

 These are 3 ways you can use to design your diet plan. I didn’t touch on nutrition on timing but just eat more carbs around training. Nailed it.