Pinpoint Your Calorie Needs for Fat Loss

A structured program to determine individual calorie needs for maximizing fat loss while minimizing muscle loss, based on the video content. This program incorporates behavioral principles, personalized paths, habit-building techniques, and social influence to enhance engagement and retention. It also addresses mental well-being by promoting a balanced and sustainable approach to weight loss.

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Program Modules

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Estimate Initial Calorie Intake

Calculate an initial estimate of daily calorie intake for fat loss using the body weight multiplication method. This module emphasizes the importance of personalization based on individual factors.

Calculate Calorie Range

Weekly

Multiply body weight in pounds by 10-13 to get a calorie range. Use higher end for younger, leaner, active individuals; lower end for older, less lean, less active individuals. This step incorporates personalized choices.

“Take your body weight in pounds and multiply that by anywhere from 10 to 13.”

reflection
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Determine Appropriate Weight Loss Rate

Calculate the appropriate rate of weight loss based on body fat percentage to minimize muscle loss. Understanding sustainable weight loss is critical to mental well being.

Estimate Body Fat and Calculate Target

Weekly

Estimate current body fat percentage and divide by 20 to determine the target percentage of body weight to lose per week. Reinforces sustainable habits.

“Take your current estimated body fat percentage and divide that by 20.”

quiz
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Monitor and Adjust Calorie Intake

Track calorie intake and weight changes over four weeks, then adjust calorie intake based on the actual rate of weight loss compared to the target. This module includes habit-building elements.

Track Calorie Intake and Weight

Daily

Adhere to the estimated calorie intake and track daily calorie intake and morning body weight for at least four weeks. Use a tracking app or journal to monitor your diet and weight. Consider using the tool recommended on buildwithscience.com.

“Start adhering to and monitoring your daily calorie intake as well as tracking your morning body weight.”

activity

Analyze Weight Loss Progress

Weekly

Analyze weight changes from weeks 2-4 relative to calorie intake. If weight loss is slower than the target, reduce calorie intake slightly. If weight loss is too fast, increase calorie intake slightly. Involve a friend for social support.

“Analyze the data week one we can often dismiss since most people will lose quite a bit of water weight during this initial period of dieting but in the following weeks we want to look a little bit more closely at the numbers more specifically how has your weight changed relative to your calorie intake”

discussion

Adjust Calorie Intake

Weekly

Based on the analysis, make small adjustments to your daily calorie intake to align actual weight loss with your target rate. Emphasizes self-compassion and mindful adjustments.

“Adjust your calorie intake so that your actual rate of weight loss is closer to your target”

reflection
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Workout Calorie Considerations

Avoid eating back calories burned from workouts as fitness trackers and machines often overestimate calorie burn. The three-step method already accounts for activity levels. Promotes a sustainable and balanced mindset towards exercise and nutrition.

Avoid Eating Back Workout Calories

Daily

Do not eat back the calories estimated to be burned during workouts unless you have a big sports event or two-a-day training session where considerably more calories are burned. Focus on a sustainable approach rather than extreme measures.

“Avoid which is attempting to eat back the calories that they burn from their workouts or from exercise in general and this is problematic for a couple reasons the first reason is because fitness trackers cardio machines and even us as humans are terrible at estimating the calories we burn through exercise and we almost always overestimate it by at least 20 percent”

reflection