What another secret to designing a fat loss diet that preserves muscle while shredding pounds . In this episode of QuickWits , we break down the key components of a well-designed fat loss plan , including the calorie deficit , protein intake , strength training and recovery . We're going to walk you through a hypothetical client's journey , complete with the numbers , and discover the power of using a special trick . Instead of strict targets that can really trip people up , there's a special approach we like to take that makes it more accessible and more sustainable , so you can adjust your plan as your metabolism adapts . Tune into today's QuickWits to gain the knowledge you need to create a sustainable , effective fat loss protocol tailored to your goals and preferences . Welcome to the Whits and Weights podcast . I'm your host , philip Pape , and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger , optimizing your nutrition and upgrading your body composition . We'll uncover science-backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in In our second companion , quickwits , to answer one of the two research questions posed by Dr Bill Campbell in his Body by Science Research Review . I am today answering the question about what is more important fats or carbs in a fat loss phase ? If you didn't catch Monday's QuickWits , where I talked about ab development , go check that out . Either way , by listening to this episode you have the opportunity to get the March issue of Body by Science completely free . Dr Bill Campbell has given me permission to share that with my email list . If you're not already on the list , all you have to do is click the link in my show notes or go to witsandweightscom slash bonus and I'll be sending that out to you very soon . If you're listening to this episode a week later or months later or whenever , and it's past that point , join the list anyway and then reply to the welcome email and say hey , philip , I joined this to get the free issue of the research review by Bill Campbell . Where is it ? I will definitely send it to you , no problem . The question we're answering today is what is your approach to prescribing fat and carbohydrate macros for clients in a fat loss phase ? And again , just like on Monday's QuickWits , I am going to read my answer verbatim . So today's QuickWits is a little longer than usual , but it's going to be quite comprehensive . So here we go . A well-designed fat loss diet will create a consistent calorie deficit to lose weight as fat while preserving muscle . Number one a caloric intake below maintenance calories produces a negative energy balance . Maintenance calories will continuously shift throughout the fat loss phase but is not so severe as to accelerate muscle loss . Number two enough protein to avoid muscle loss . Bonus higher protein increases satiety and requires more energy to process than fats and carbs . Fat and carbs are flexible and determined based on calories and protein . Number three strength training for progressive overload with sufficient stimulus to maintain muscle mass . And number four sufficient recovery , sleep , self-care , movement , etc . To minimize chronic stress , hunger , low energy and both physical and mental fatigue .
Philip PapeImagine a hypothetical client body weight of 200 pounds or 91 kilograms , desired fat loss of 20 pounds or 9 kilograms and maintenance calories of 2600 calories . We start with the calorie target based on the rate of loss as a percentage of body weight per week , percent BW per week . Assume a typical fat loss phase of 8 to 16 weeks and an evidence-based rate of loss of 0.25 to 1% body weight per week . The chosen rate of loss depends on the client's ability to adhere to the resulting calorie intake . We don't want a client desperately white-knuckling it at 1200 calories when 1600 will extend the diet but feel more doable . By starting with the rate , we can forecast the duration and leave room for quote-unquote life , travel , refeeds , diet breaks to reach the target . Most people do well around 0.5 to 0.75% body weight per week Enough calories to balance adherence and time between low and slow and quick but dicey . We can always change the rate of loss mid-diet or take a break at maintenance .
Philip PapeGet ready for some math . The rate of loss if we assume 0.75% body weight per week , that's moderately aggressive times 200 pounds , that's 1.5 pounds per week . The duration , if you want a 20 pound loss based on the one and a half pounds a week , is going to take 13 weeks . So we want to allow for 14 to 16 weeks . The calorie deficit based on one and a half pounds per week times 3500 calories per pound , divided by seven days for the week , is going to be 750 calories a day . And then the calories themselves are the 2600 maintenance calories minus the 750 deficit . That leaves you with 1,850 calories of intake every day . Calories will need to be adjusted . We prefer weekly to follow metabolic adaptation . The goal is to maintain the deficit , which means calories will float . Not adjusting intake to your changing metabolism is one of the biggest reasons for a weight loss plateau . The solution is to dynamically track your current maintenance based on intake and trend weight , not formulas or wearables , so that you can increase or decrease your calories and keep the same deficit . As we get into the specifics of the diet plan , we remember that we calculated our dieting calories to be set at 1,850 calories , at least initially .
Philip PapeMacros , macro targets or minimums . One method is to hit exact targets . While it's often a game for someone who enjoys the challenge , others find it mentally taxing . Another method is to use minimums for greater flexibility without compromising progress . Thanks , dr Eric Helms . Our clients use a food logging app , macro Factor , that presents targets , but we coach them to aim for minimums to reduce stress as they go about their meal planning and food selection , giving them wide latitude to be successful . Consistent , not perfect , compliance is enough for progress .
Philip PapeProtein four calories per gram . The first protein , or the first macro , is protein . We recommend an evidence-based range of 0.7 to one gram per pound , that's , 1.6 to 2.2 grams per kilogram of target body weight , choosing a number that aligns with preferences , like are you a big meat eater ? So if we do the math , protein equals one gram per pound times 180 pounds target body weight . Remember we have a 200 pound person who wants to lose 20 pounds . 180 grams times four calories per gram gives you 720 calories . So we have either 180 grams of protein or we can think of it as 720 calories of protein .
Philip PapeFat nine calories per gram . The next macro is fat . We recommend setting fat to a percentage of calories based on the client's history and preferences . Start with 30% of calories and then adjust . For example , a client with a history of keto slash low carb might prefer closer to 35 to 40% , resulting in very low carbs , whereas a petite female who likes lean protein sources might only need 20 to 25% fat . At lower calories , the fat percentage is often lower to accommodate proteins and carbs . Fat equals . So we're assuming 25% here .
Philip Pape25% times the 1,850 calories available is 463 calories . Dividing that by nine calories per gram gets you 51 grams . So we have either 51 grams of fat or 463 calories of fat . Same thing Carbs four calories per gram . Carbs are allocated the remaining calories . So carbs are going to be , in this case , 1850 calories , minus the 720 from protein , minus the 463 from fat , leaving you with 667 calories . If we divide that by four calories per gram , we get 167 grams .
Philip PapeNow if you get sticker shock at how low those carbs are , 167 grams might seem low to you . It might not if you're a keto or low carb dieter . This is your opportunity to lower the fat to as low as , say , 20% and in unique cases less than that , or even lower the protein to between 0.7 and 0.9 grams per pound . There is no wrong amount of fat or carbs , only what best serves the individual's goals , preferences , lifestyle , biofeedback and training and performance . Many clients do fine within any fats or carbs will do .
Philip PapeApproach after protein is met to hit calories Final protocol here is the final protocol using minimums and targets Protein minimum 130 grams with a target of 180 grams . Fat minimum 40 grams with a target of 50 grams . Carbs minimum 100 grams with a target of 170 grams . Eat whatever you want for the remainder up to 1850 calories . This is a quote . Unquote balanced diet about 40% protein , 25% fat and 35% carbs by calories , where neither fat nor carbs are too low .
Philip PapeMany people find that energy , mood , performance and hormones can be negatively impacted when one or the other is too low . Experiment a moderate high carb diet is advantageous for building muscle during a calorie surplus . However , carbs tend to be lower during fat loss , and fats must be at a minimum for health . One rule of thumb is 0.25 grams per pound . Low carbs can result in nutrient gaps and effect training performance , which is already limited by the lower calories . If clients prefer low carb less than 100 grams , we help them compare biofeedback , energy recovery , mood and performance between both approaches . They discover for themselves what works best with their body rather than making assumptions .
Philip PapeUse a food logging app If you would rather use an app that calculates all this for you . Our clients and I personally use Macro Factor from Stronger by Science , which dynamically adjusts weekly targets to your metabolism . You can try Macro Factor for free by entering code WITSENWAITS . All one word WITSENWAITS . All right , so there is the answer the contribution that I gave to the second question in Bill Campbell's body by science review , the March 2024 , 2024
issue .
Philip PapeAnd again , if you want that issue for free , I'm gonna send you the entire PDF . I have Dr Campbell's permission to do that . You know , subscription necessary . All you have to do is join my Insiders list for free at the link in the show notes or go to witsenweightscom slash free . And , as always , I will see you next time . Stay strong . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up there with some weights , please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .