Fitness School
Do you know the right answer?.
Question number 27 in our School of Fitness.
From a healthy fit perspective, both short & long term, what we need to sculpt is a life of daily physical activity in the right amount and the right intensity coupled with healthy food choices and the proper amount of nutrients.
And those healthy choices include making sure that we get enough of those healthy nutrients in order to perform, in the gym and daily life, and we need enough of them in order for our body and mind to stay healthy, happy, capable and fit.
Eat too little protein and you will start losing lean muscle mass, and your health will start to decline too since proteins are not just the major building blocks of our muscles, they are in fact the mud and water, wood and concrete that builds our entire body, be it your internal organs, your skin, hair, muscles, cells, or our brain.
And the total amount of daily calories we consume is, of course, pretty much the same thing, eat too little in total, and you will start noticing how your health and fitness level slowly deteriorate.
And if you do the opposite and stuff your tummy full with too many daily calories you will start gaining pure body fat in excessive amounts and it will continue to build unless you change your daily choices.
So, here is my question:
How big do you need to make your daily calorie deficit in order to lose 250g of body fat per week ( roughly ) while eating enough protein to preserve your lean muscle mass?.
2050AD
[ Oceans run the risk of having more total weight of plastic than fish.]

Make up your mind, and once you have made your pick click the "And the Correct Answer is" label down below to reveal the right one.
1.
You only need about 80g of protein per day ( males ) in order to stay healthy, so if you are a guy and you make sure to eat 80g of protein per day and drop your daily food intake to 1250 kcal per day you will quickly lose the desired amount of body fat while staying healthy fit in the gym and outside of it.
2.
If you consume roughly 1.8 to 2,2g ( give or take a little in both directions ) of protein per kilo of bodyweight while you cut the total amount of calories
needed to stay in calorie balance with roughly 250 kcal below that level per day, you
will continually drop about 250g of body fat per week.
As long as you keep working out in the gym, and you keep up working your body in the right way and intensity, and you feed it roughly 1,8 to 2,2g of protein per kilo of body weight while making sure that you consume about 250kcal less per day than the amount you need to stay in calorie balance you will continually drop roughly 250g of pure body fat per week.
( IE: That is a daily 250kcal deficit. )
And you will do so while preserving your health, lean muscle mass, and fitness levels unless your body fat levels are starting to reach down to unhealthy lows that is.
In order to find your own calorie balance, either consult a PT ( like me ) which will be able to help you calculate the proper amount of daily calories and nutrients which you will need in order to stay healthy, happy & fit.
Or you can keep on trucking on your own, by paying proper attention to your own development, your daily health, quality of life and fitness levels.
If you are able to stay happy, healthy and you sleep good and you work out good in the gym ( progressing or maintaining fitness levels ), and you feel energized, focused and creative in your daily life while not adding body fat, you are doing it right and unless you are already dropping ( or adding ) body fat you are more or less in perfect calorie balance already.
So keep on going and simply drop your total calorie intake per day with 250kcal ( while maintaining your protein levels roughly at 1,8 to 2,2 g/kilo of body weight ) and you will soon start noticing a slow loss of body fat at roughly 250g of body fat per week, which is 100% maintainable in the long haul and not detrimental to your health and wellness and fitness capacity.
However, if you are already losing small amounts of body fat on a regular basis you are already at a calorie deficit and there is in that case absolutely no need for you to cut your calorie intake even further.
And if life sucks and you are losing body fat and body weight and you are starting to lose your fitness level, quality of life and mental fortitude and capacity, you are in that case eating too little and absolutely should increase the amount of healthy food and the total amount of calories you are eating.
And yes, if you are gaining body fat, that means that you are at a steady calorie surplus and unless you desire to keep on increasing your body fat levels, cut back on the total amount of daily food you are consuming until you are either at balance or a small deficit.
While the amount and type of food we should eat to produce whatever health and fitness and body shape we desire can feel like a mystery the formula for dropping or gaining body fat is easy, however.
A daily 250kcal deficit will more or less end up as a 250g body fat loss per week. And a daily calorie surplus will result in the opposite, a steady gain of body fat.
Keep on grinding people, and stay healthy fit.
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