How Big Calorie Deficit | Fat Loss

How big should your calorie deficit be to reach your fat loss goals? What does the science, research and personal experience about this process teach us. Let me explain exactly how fast you should lose weight, give you a full diet to follow and explain just how to ensure you lose the fat and keep it off.

Before and after transformations are pretty awesome to witness. This type of fat loss and weight loss transformation can inspire so let's discuss just how its done.

How many calories should you eat to lose weight, lose fat, get shredded? How quickly should the weight be coming off if your goal is to ensure success.

How can you get rid of belly fat quickly? Should getting rid of belly fat quickly be the focus at all? Shredded six pack abs, lower back fat, all these areas are a part of the fat loss process done properly if that is the goal.

How big should your calorie deficit be to lose body fat?

[toddmusic]

I have found all of this advice to be 100% spot on. Too much weight loss too fast sucks the energy you need in the gym.

[bhaavik.sharma]

I can't thank you much. I a little more overweight. I just started military diet and stopping it right now, watching your old video . And it's always better to enjoy the healthier way.

[VibeWithVida]

"The scale doesn't mean that much to me". Lol. I actually understand that, NOW. And I'm not where I want to be on the scale yet, but DAM I love my body right now!

[tysonguiboche]

Always look forward to your videos! very knowledgeable, quick, precise, for REAL people and to the point!

[RhinoJoeOutdoors]

I get on the scale once a week. My body comp is more important than my weight

[KDUDE]

Thanks for answering my question in the comments last video. You re one of the most guenuine people. We re all lucky to have a coach like you and for free essentially to us. Hope this channel brings you great joy and some wealth along with it.

[Kyle_Humniski]

Been following you for so long now, always love hearing your approach to dieting and training and you're always so helpful, just wanted to say thankyou! 🙏🏻

[joannapatterson]

I weigh myself 1-2 times per month now. I’ve been in maintenance for almost 2 years.

[kimberleyzammit]

💯💯👌👌Thank you for another great one. Also thank you for providing us with amazing resources and fantastic tools to help us succeed. You truly are the most humble and kindest coach, teacher and leader 🙏I hope you know that and you hear it from others because you deserve a world of kindness and appreciation 💯💯

[andrewsegura]

Mr. Colin Dewaay, good man right there.

[steelfalconx]

This guy and Layne Norton give great info. What a contrast between the bodybuilding information and the obesity weight loss information.

[brandensoutdoorb-channel]

I don't do a lot of cardio so i just multiply my starting bodydweight by 11 to calculate daily calories for cutting.

[daviddixon]

More excellent content. Consistency, efficient work, tracking diet and exercise. Will continue to watch. Thanks! (P.S. - I'm working on getting my AFTER picture to look like your BEFORE. LOL)

[KevinsKontentKorner]

Hey Paul all the weight loss videos are great, but would you make one answering the most conning question or two about building muscle with a slight surplus?

[lauraezeanishealthyliving]

Hello Paul, does your body type mesomorph/endomorph/ectomorph mean anything regarding establishing your caloric deficit for fat loss or does it make any difference regarding how much cardio/ steps/ training for fat loss ?

[rccosplay]

One should ask themselves if they are doing this fitness stuff for health, strength or just looks? I personally don't care about strength or big muscles. For me It's just health and looking like the fashion models I watch @ fashion shows. Certainly some exercise is required to avoid the "skinny fat look". I go to the Gym 2-3 days/week. I train with moderate intensity. Whatever I do seems to be good enough that I show definition, I have a flat stomach with no love handles. Calories in calories out first and foremost☝🏻

[aarongall]

I'm also 5'7". Unless he likes being in the 20's body fat he must have amazing muscles. I'm 63kg and still trying to lose some fat, I have abs but estimate I'm 13-15%. My muscles aren't that big, more like a fit Spider-man than a Superman. So, unless he has experience already he may reach 160 lbs. and realize he wants to go lower. But of course, being shredded isn't for everyone or sustainable. Not sure his situation, just putting it out there. I hope to be 160 lbs. and shredded one day or two or three...

[shanuv]

I m at the same weight while lost around 6% body fat in 3.5 months.

[audgepodge]

This person burns 3000 calories a day? How on earth is this person not exhausted? Must be doing a lot of activity.

[emnet]

Wow, I'm super early... Can the body absorb more than 40 g of protein per meal**? the macro calculator on your website tells me to eat 50g/meal