video1.0<iframe src="https://www.loom.com/embed/52431cad2662467dbe33a856c19d38bd" frameborder="0" width="1280" height="960" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>9601280Loomhttps://www.loom.com9601280https://cdn.loom.com/sessions/thumbnails/52431cad2662467dbe33a856c19d38bd-fbb4c1e7167a19f6.gif3444.414In this Loom I break down effective fat loss using energy balance, calories in versus calories out, and how to create a deficit to pull from fat stores while training. I show how to estimate maintenance using the Harrison Benedict BMR equations times an activity factor of 1.2 to 1.9, and to adjust by 100 to 200 calories per day based on weekly trends. I cover macros with high protein at about 1 to 1.2 grams per pound, carbs around training, fats for the rest, and fiber for digestion. I recommend a 500 to 700 calorie deficit for about 1 to 3 pounds per week and to tweak slowly, not knee jerk. There was an action request to sign up for the email list or DM to apply for coaching.