Fat Loss Diet Masterclass (Calculate Calories & Macros)

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In this video, I share how to calculate calories and macros to set up your Fat-Loss diet. If you follow the easy steps explained in this video, you can successfully design your Fat Loss diet! Thanks for watching my guys!❤️
#weightloss #dietplan #weightlossdiet #fatloss #fatlossdiet #diet #loseweight #burnfat
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TIMESTAMPS-
2:07- How to calculate Maintenance Calories
5:55- How much Calorie Deficit to keep for FAT LOSS.
11:00- Setting up Protein
13:48- Setting up Fat
16:30- Setting up Carbs
18:02- Keto Diet Superior for Fat Loss?
16:50- Who will benefit from a High Fat Diet
20:00- Takeaways
22:15- Healthy vs Unhealthy foods (MYTH)
23:02- What are WHOLE FOODS?
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[zulfis]

I am in Fitness Industry from last 12 yrs and attended hundreds of Seminars and Studies nobody have explained this Science so easily and clearly Superb bro Hats off

[sachinkarve]

In the world full of people making 20 mins videos split into 10 (2 min each) for views, this guy is making 26 mins video in a stretch. Hats off.

[praveenbhogade]

Generally gym trainers don't share this knowledge and keep their pockets warm, but you explained the logic behind it free of cost, I really appreciate it bro. Thanks and keep up the Good work!!

[chiragchauhan]

Itni saral bhasha me aaj tak kisi ne explain nahi kiya hai 🙏🏻 Hats off to you sir 🫡
Thanks you so much !

[prasannan]

You take a bow Champion!
Really great insights, concepts explained in a very apt manner.
loving it, your videos are really helpful, Thank you very much!

[parixitbhinde]

no promoting or criticizing brands, no instruction to follow particular diet - keto, paleo etc, just pure and excellent information. great video buddy.

[tamalchatterjee]

after all of research on internet in 8 yrs the conclusion is here... just want to say THANK YOU....

[alphfitness]

legends know that underrated channels create THE BEST, most genuine and helpful content. Dint feel it was almost 30 mins, very insightful !

[novicemakers_abhishekkamal]

Bhai ne to puri webseries bana di.
I lost 8 kg by following this guy.

[techresearch]

Guru dev Gyan ki ganga bha di ...sab kuch samajh me aa gya ...mene sbhi youtubers ki videos dekhi lekin mujhe bahut saare doubt the ....aapki video dekhne ke baad samajh me aaya ki hamara pet Kam kahe nhi ho rha tha ...👍👍bahut bahut dhanyawad aapka 🙏🙏🙏🙏

[parthibkumarbehera]

I m a medico..nd I cn say with my eyes closed that this video gives the most precise n accurate info about the science of calories intake/ maintenance..👏bro me apni long questions ke answer me ye likh sakta hun..😂itna sahi he ye..

[InfoAii]

Bro I don't have any word to express your knowledge. No-one on youtube to undertand these things like you. You are amazing, Rockstar and all time my favourite mentor.
When I started my journey of fat loss then my weight is 88kg. And now 79 in 1 month. But today I think You are clear all my confusions.
Thankyou so much 1000Billion Times Love you very much.

[nitinafitness]

Love that you also mentioned the whole foods part! Most people focus too much on calories that their diet pivots to consuming junk food which brings another set of problems.

[ashutoshsrivastava]

SUPER BHAI SUPER AISI KNOWLEDGE MEIN DHOOND RAHA THA 3 MONTH SE YOUTUBE PAR AAJ MIL GAYI. GYM JAANE KE SATH AB RESULT BHI MILEGA. BHAI I LOVE YOU.

[naman]

mze bhi yahi problem thi ki mai kitna calorie burn kr rha hu. phir ussi hisab se diet plan karu. iss video se sab clear kr dia. thanks for making this video...

[kunalsharma]

I am too an IITian and just got placed so had free time to start my fitness journey. I have seen a lot of confusing and incomplete information on Indian youtube but now I find myself lucky to stumble upon this channel. Best fitness channel on whole youtube for sure. Bro you can revolutionize fitness in India. Mad respect for you man !!

[oswindavid]

For someone who is lazy and is trying to discipline his life, I have been doing some homework on lean muscle workouts and diet related stuff and man oh man, this is by far the most informative video on the face of eart! Cheers to you bruv!

[shaileshbagul]

Notes ;-)
body weight 81 kgs for illustration purpose

I] Calorie Deficit :
Energy In < Energy Out (Maintenance Calories [Formula: weight * 2.2 * 15])
Calorie Deficit can be consist of three categories:
SMALL (10-15%)
MODERATE (20-25%)
LARGE (30-35%)
Choice of Calorie Deficit type should be based on the fat percentage in the body of a person. Person with higher fat should try 30-35% Calorie Deficit.
For eg: Maintenance Calories : 81 * 2 * 15 = 2430 calories
Calories budget : 2430 * 0.75 = 1822 calories [here, 0.75 is Moderate calorie deficit type value]

II] PROTEIN :
Protein range : i) 1.6 g/kg [for fat person]
ii) 1.8 g/kg [for most people]
iii) 2.2 g/kg [for age 60+, elite genetics, vegan
For eg; 81 * 1.8 = 145.8 gms or 583 calories proteins required (1 g protein = 4 calories)

Fat range : 20-40% of body weight : 81 * 0.2 = 405 calories or 45 gms (1 g fat = 9 calories)
Carbs : rest of the calories should come from carbs.
For eg; 1822 - 583 - 405 = 834 calories or 208 gms of carbs required. (1g carbs = 4 calories)

III] 80% Whole food

[VikramSingh-npji]

Bhai mene apni Life mai abhi isse best video ni dheki ishko dhekne k baad lagta he nahi YouTube p jaake ab fat loss ke liye koi video dhekne padegi💕💕💕💕💕💕💕

[shanmumtaz]

The content can't get any better than this.
Massive respect 🙏 for you Siddharth Sir from Pakistan 🇵🇰.