Eat 500 calories a day less than your maintenance level this equates to 3500 cals a week and you will lose a pound of fat a week (a pound of fat =3500 cals)
If you want to lose 2lb its 1000 cals a day deficit, don't go any less (cals) than that or you will start sacrificing muscle.
Thats it guys, you can eat what you like it doesn't matter what ratio of protein/carbs/fat you want to eat.
- You may want to check the numbers....one pound of fat could contain anywhere between 2,843 and 3,752 calories.
- Funny thing with your calc....so, for a woman to lose 2lbs she has to have a 1,000 calorie deficit.
- So, if I eat 1% protein, 1% carb, and 98% fat...I will look the same as 60% protein, 20% carb, and 20% fat?