- To calculate calories needed for fat loss, first calculate resting energy expenditure (REE) using a formula that factors in weight, height, age, and gender. - Then multiply the REE by an activity factor of 1.5 for women or 1.6 for men to estimate total daily calorie needs to maintain weight. - To lose weight, subtract 500 calories per day from that total. Losing 1 pound of fat per week requires a reduction of 3500 calories. - A sample 1400 calorie high protein diet plan is presented, broken into meals and listing the foods, amounts, and macros for each. The total daily macros for this plan are 1384 calories and 127.45g of

1. Calculation for calories for fat loss
• Energy Deficit Calculation :
 Step 1: REE (Resting Energy Expenditure ) for males =
10 x wt in kg + 6.25 x ht in cm – 5x age in years +5
REE for female = 10x wt in kg + 6.25 x ht in cm – 5 x age in years -161
 Step 2 : Multiply REE by Activity factor 1.5 for women and 1.6 for men to estimate daily calorie
need
REE X AF = estimated total calorie need (kcal/day ) to maintain weight
 Subtract 500 kcal/day to obtain fat loss
 1 pound body fat = 3500 kcal
 so, 1 pound or 500 gm fat loss in a week

2. 1400 kcal high protein diet
for fat loss

3. Meal Food Item Amount Calorie(kcal) Protein(gm) Carbohydrate
(gm)
Fat (gm)
Breakfast Paneer steak 100 257 18 12 14
Apple 100 67 13
Peanut butter 15 78 3.45 2.5
Total 402 21.45 25 16.5

4. Lunch
Meal Food Amount Calorie (kcal) Protein(gm) Carb (gm) Fat (gm)
Lunch Pressure cooked
soyabean gravy
50 189 19 5 9
Cucumbar salad 100 12
1 whole egg and
1 egg white
omlette
169 13 11
370 32 5 20

5. Pre & Post workout
Meal Food Items Amount(g
m)
Energy
(kcal)
Protein(gm) Carb (gm) Fat (gm)
Pre workout Homema
de oat
banana
brownie
Oats
Banana
Egg
Cream
1 service
size or 30
gm
100 3
Post workout Protein
shake
Curd 100 60 3.4 4 4
Standard
whey/plant
protein 2
scoop
35 121 30
total 281 37

6. Dinner
Food Amount(gm) Cal(kcal) Protein(gm) Carb (gm) Fat (gm)
Fish Steak 150 153 28.5 3.58
Vegetables 200 60 18
Paneer steak 50 128 9
Total 321 37

7. Total Macros
Energy (kcal) Protein (gm)
1384 127.45