#1 Way to Calculate Macros For Weight Loss Tailored to Your Body

Have you tried so many weight loss methods but can’t seem to be successful? Joe Duff, AKA The Diet Chef, specializes “in making easy recipes for every diet,” which he shares with his hundreds of thousands of social media followers. In a new video, he reveals the only tip you need to lose weight – and it doesn’t involve crash diets or killing yourself at the gym. “Today I'm gonna be talking all about weight loss, specifically how to lose weight,” he says. “Starting today, you can start losing weight.”

People Ask Him About How to Lose Weight A Lot

“This question is actually something that I get asked personally quite often, but if you even type into Google how to in the letter L, the rest of it will fill in: Lose weight,” he says at the start of the clip. “Clearly, there are a lot of people on the internet who are wondering the same question. Anyways, by the end of this video, I'm gonna give you all the tools you need to initially start losing weight.”

There’s No Get-Thin-Quick Approach That Works

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“The truth about weight loss is that it comes down to one very important thing, guys. It has nothing to do with diet teas and diet pills and body wraps and anything that anyone wants to sell to you, diet, cleanse, and rejuvenate your body with a Hollywood 48-hour miracle diet,” he says. “This works. It has nothing to do with that.”

It’s Simple: Create a Caloric Deficit

He explains that it is super simple. “All it comes down to is creating what is called a caloric deficit. That's right. All you have to do is create a caloric deficit, and you'll start losing weight. It is the best tip anyone can possibly give you in terms of weight loss,” he says.

Eat Less Than Your Body Burns

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“So what does that mean? What is a caloric deficit? Basically, a caloric deficit is just eating fewer calories than your body burns. And that's a great lead into the next question I'm sure a lot of you guys have,” he explains.

How Many Calories Does Your Body Burn?

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The next question he gets asked: How many calories a day does my body burn? “Actually, it's quite easy to get an estimation of just how many calories a day your body is burning. That is also referred to as TDEE or total daily energy expenditure,” he says.

Find Out Using a TDEE Calculator

He recommends using a TDEE calculator. “There's a ton of websites out there that you can go to and find your TDEE, which will then give you your maintenance amount of calories, which is the amount of calories that you could eat and not gain any weight or also lose weight. So to find how many calories a day you burn your TDEE, all you have to do is go to one of these websites,” he explains.

Then You Subtract 500 From the Number Your Get

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Once you find a calculator, you “enter some pretty basic information about yourself,” he says. “So you enter your age, your sex, your height, your weight, and your activity level. To create a caloric deficit, all you need to do is subtract about 500 calories from whatever number pops up on the screen. And that will be the starting calories of your diet.”

You Will Have to Eat Less Calories the More Weight You Lose

“Also, it's worth mentioning, guys, that that calorie number has to change. You're gonna have to decrease your calories as you lose weight. So you at 200 pounds is burning more calories than you at 180 pounds. So as you lose weight, your calories are gonna have to decrease,” he says.

Or, You Can Exercise More

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Or, you can add exercise. “You can also create a caloric deficit by doing more. So if you increase your activity, you will be burning more calories as well. And that is another way to add to your caloric deficit,” he says.

He Also Recommends Counting Macros Over Calories

“I also want to mention quickly that counting calories is great, but counting macros can be far superior in terms of fat loss than just weight loss itself,” he says. “Basically, macros are calories, protein, carbs, and fats. And keeping track of your macros and adjusting your macros can be an extremely powerful tool for fat loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to lose weight but aren’t sure where to start? Keep it simple, urges one expert. Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods” or going to extremes with exercise. In a recent viral video, she reveals, “The best and fastest way to lose 50 pounds is to love what you see when you look in the mirror without cutting off your favorite food or worrying about regaining the weight,” she says in the clip.

It Will Work No Matter Your Age or Health Condition

“This will work for you whether in your 30s, 40s, 50s, or 50s,” she promises about her 4-step plan. “Whether you're struggling with PCOS, menopause, hypothyroidism, hormonal imbalances, or no health conditions at all. This has worked for hundreds of my clients of all age ranges, and I guarantee it'll work for you too,” she says.

Step One: Calculate How Much to Eat

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“The first thing we need to do is calculate exactly how much we need to be eating to lose these 50 pounds. You're gonna set your calorie needs in 30-pound increments, and you'll be eating a short amount of food to lose your first 30 pounds, readjusting your calories to lose the rest of the weight,” she says.

This Will Ensure You Don’t Hit a Plateau or Starve Yourself

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Why is this so important for weight loss? “This ensures you don't hit a plateau, and you're not eating too few calories from the beginning,” she explains.

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

Recalculate Once You Get to Your Goal Weight

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“Your first full weight's gonna be 30 pounds from where you are today. So, say you're currently 200 pounds. Your first full weight would be 170 pounds. Base your calorie in each base on 170 and adjust again once you reach 170 so you wanna take your 30-pound goal weight. In this case, 170 times 12 and that's gonna give you your calorie deficit goal. 170 times 12 is 2,040 calories. Do that calculation for yourself, and that'll be the number of calories you need to eat until you reach your first goal weight. Once you get there, you will recalculate based on your final goal weight.”

Step Two: Make Sure You Are Eating Enough Protein

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“Now that we got that math out of the way, let's go to number two, which is making sure you're eating enough protein within your calorie deficit,” says Soraya. “The best way to calculate your protein need is if you weigh more than 225 pounds, you wanna take your current weight times 0.6, and that's your daily protein goal. If you weigh 225 pounds or less, take your current weight times to point eight, and that's your daily protein goal.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

If You Are Plant-Based, Use This Equation

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“If you're plant-based, vegan, or vegetarian, take your current weight times to point four, and that's your daily protein goal. The reason being it's a lot harder to get in protein when you are plant-based cause you don't eat meat and other things for higher in protein,” she says.

Step Three: Light, Low Impact Movement

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Moving on to exercise – but not the high-intensity type. “Number three, you wanna make sure getting in enough light, low impact movement will help you burn more calories and enhance your metabolism,” Soraya says.

Set Step Goals

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“I recommend walking 7,000 or more steps per day or aiming for an hour per day. They equal about the same thing,” she says. “If you're pretty sedentary right now, take a smart walk or use an app on your phone to figure out how many steps you're getting a day now and increase that by 1,000 every week,” she recommends. “For example, so you find that you're only getting 2,000 steps a day on average now, next week aim for 3,000 and 4,000 and work your way up to get about 7,000.”

Step 4: Implement Strength Training

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The final step, four, “you want to implement strength training, because this is what's gonna help you melt that fat,” Soraya says, noting that it gives you “that lean tone look versus that skinny fat look,” and that it’s simple. “I recommend three days a week strength training, 45 minutes to an hour, one-day upper body, one day lower body, and one-day full body, and only focus on four strength training exercises per session so it's not too overwhelming, and you don't get burnt out.”

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Losing 50 Pounds Is Easier Than You Think

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Soraya maintains that these simple steps are incredibly effective. “If you focus on these four things, losing 50 pounds is gonna be easier than it's ever been, and you'll actually be able to keep the weight off,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.