How much fat do you lose *per body kilo*?

S

snez

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I'm completely new in this forum and don't know if this has been answered before but I need an expert advice on this one.

I have built this 1000 calorie diet in which I get 120g of protein and 110g of complex/simple carbohydrates per day, in six small meals, per 3 hours, including a 50 minute gym session, of which 20 mins aerobic and 30 mins strength training. I calculated my daily needs for about 2500 calories. Now one body kg of fat is about 7700 calories. This means that if I loose 1500 calories per day I drop a kilo of body fat in about 5 days (7500 calories). But the problem is that these 7500 calories are not only fat! I am trying to find out what these calories contain and in what proportions based on my daily activities. If there is an article on the net or someone can give the proportions I would be glad for information.

Cheers
 
The reason you calculate your calorie deficit each day when calculating fat loss is because once you go into caloric deficit, you're targetting stored energy rather than recently-digested energy nutrients.

There are two primary forms of stored energy nutrients:
1. Body fat
2. Protein

So when you begin to burn more calories than you've eaten in a day, you're going to tap into one or both of these sources. When your body tries to liberate stored energy, it will start with body fat. The good thing is that 1g of lipids yields 9 Kcal of energy. The bad thing is that body fat is slow-to-liberate.

So if you're doing endurance cardio, this is how your energy usage is going to look:
1. First 20-30 minutes or so of exercise: your most bioavailable carbohydrates and fats. This means those nutrients that you got from recently eating and are still in your bloodstream.

2. After that: your body fat. Now, if your body can't liberate body fat rapidly enough, it will begin to break down muscle tissue for its stored protein.

So to answer your question

If you've eaten 2500 calories in a day, the first 2500 calories you burn in a day will come from your ingested nutrients. Any calories you burn beyond your daily intake will come from body fat and protein. Your body will burn the fat as much as it can, and tap protein only if it can't liberate fat quickly enough.
 
I do. Using the ballpark bodyweight X 11 calculation a 95 lb person should be eating 1050.
Keep something else in mind also. If you deprive your body of the calories it needs for too long, it will enter starvation mode and do whatever it can to save fat, even burn muscle to do it.
 
a thousand cal per day is way too low, the average male really shouldn\t go below 2000 cals or at least that\s what I\ve been told. at 2000 cals a day I loose significant amounts of fat, too fast even I had to stop doing cardio
 
to help avoid starvation mode eat 6 times a day. I it suppost to trick the body to a point, where it won't go into starvation mode (note: I have not seen any solid evidence that the above is true, it's all from rumors I have heard so it may not be true) I mean the part about tricking to body. another subject is that the organs (like the heart, lungs, liver etc) in your body are about the same size in a 5'4" 20 year old 95IBS girl or a 5'4" 20 year old 200IBS guy. ok now say Im a 180IBS and I can go down to around 1600 calories and loose weight just fine which is around my bodyweight times 9. but if a 95IBS girl did that it would be around 850 calories, which is way too low because I think the organs need a minimal amount of nutriants to work, thus sending the girl into starvation mode right away. so there might be a need for a sliding scale IE: if your 150IBS you can do 10 times your body weight if your around 100IBS then it should be more around 14 times which is around 1300c's you get the idea. the smaller you are the lower % you should go below your maintenance, the bigger the higher. what do you think?
 
It's not a trick, really. If you look at herbivorous animals, it's precisely what they do. The animal term, and the cute term for how it works in a human diet, is called "grazing".

With this style of eating. your body is constantly metabolizing, constantly absorbing, and doing both better because its loads are low and spread throughout the day rather than all at once. At the same time, your portions are lower prompting better eating habits and less fat ingested.

You can actually eat more this way, but overtake that by burning more calories - or so the theory goes.
 
I have read a number of times now that for your desired body weight you should consume 10Cals for every pound.

IE I want to be 218 pounds so that will be 218 X 10 = 2180Cals/day. However you can go has high 16Cal/pound according to your exercise regime and metabolism.

I'm currently using the 10cal model and my weight goals are are consistent and not to fast. If i go under my desired weight i will simply add 200 to 400 calories/day.

I don't be bothered with all these fat vs carb vs protein ratios most people would not educate thereselves to that extreme.
 
if your going to count your calories, then it would be easy to get them in the right ratios as well. but your right most people do not try to count calories or eat in the right ratios. and thanks for the clarification Fil, I haven't had time to reference my studies or find other ones recently.
 
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