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What to enter into Food Weight Finder for Fat loss

Losing fat requires a tailored approach, and Food Weight Finder is a fantastic tool to help you get there. But what about exercise? Here's how to include your exercise calories in determining the macros to enter into Food Weight Finder for fat loss.

1. Calculate Your BMR

Find your Basal Metabolic Rate (BMR), which tells you the calories your body needs at rest. Various online tools can assist you with this, considering your age, weight, height, and gender.

2. Determine Your Caloric Needs

Let's say your BMR is 1780, and you aim for a 15% deficit for fat loss. Add in your exercise calories if you worked out or are planning to workout today (e.g., 300 calories burned from a workout or projected):

1780 - (1780 * 0.15) + 300 = 1813.

If you have 3 meals a day, that's:

1813 / 3 ≈ 604.33 calories per meal.

You can leave the exercise calories equal to zero if you haven't worked out or aren't planning one for the day.

3. Break Down the Macros

A typical fat loss split might be 40% protein, 40% carbs, and 20% fats:

  • Protein: (604.33 * 0.4) / 4 ≈ 60.43 grams

  • Carbs: (604.33 * 0.4) / 4 ≈ 60.43 grams

  • Fats: (604.33 * 0.2) / 9 ≈ 13.43 grams

(Remember, protein and carbs have 4 calories per gram, and fats have 9.)

Final Thoughts

By including your exercise calories in the calculation, you can tailor your macros for a realistic and effective fat loss plan. Plug these numbers into Food Weight Finder, and watch it craft the perfect meal for your specific needs.

With the added consideration of exercise, Food Weight Finder becomes an even more nuanced and valuable part of your nutritional journey. Here's to shedding that fat, fueling those workouts, and savoring every balanced bite! Happy cooking!


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