🥗 Fat Loss Diet Plan: How to Calculate Calories and Macros for Weight Loss
When it comes to losing weight, the biggest mistake people make is following random diet charts without understanding their own body needs. The truth is: weight loss happens when you eat fewer calories than you burn – but you also need the right balance of protein, carbs, and fats to stay healthy and energetic.
In this guide, you will learn:
How to calculate your maintenance calories
🔑 Step 1: Calculate Protein Intake
Protein helps repair muscles, keeps you full for longer, .
Formula:
Protein = Body Weight (kg) × 2 grams
👉 Example: If you weigh 70 kg → 70 × 2 = 140 g protein per day
Best Sources: Eggs, paneer, chicken, fish, soya, lentils, milk
🔑 Step 2: Calculate Carbohydrates Intake
Carbs are your main energy source, especially for workouts.
Formula:
Carbs = Body Weight (kg) × 2 – 2.5 grams
👉 Example: If you weigh 70 kg → 70 × 2.2 = 154 g carbs per day
Best Sources: Rice, oats, chapati, fruits, potatoes, quinoa
🔑 Step 3: Calculate Fats Intake
Fats are essential for hormones, energy, and overall health.
Formula:
Fats = Body Weight (kg) × 0.8 – 1 gram
👉 Example: If you weigh 70 kg → 70 × 0.9 = 63 g fats per day
Best Sources: Nuts, seeds, olive oil, ghee, peanut butter, avocado
🔑 Step 4: Total Calories from Macros
Protein: 1 g = 4 kcal
Carbs: 1 g = 4 kcal
Fats: 1 g = 9 kcal
👉 Example for a 70 kg person:
Protein: 140 g × 4 = 560 kcal
Carbs: 154 g × 4 = 616 kcal
Fats: 63 g × 9 = 567 kcal
Total = ~1743 kcal/day
This is the ideal starting point for fat loss.
🥗 Sample 1-Day Fat Loss Diet Plan (Vegetarian + Eggs)
Here’s how a 70 kg person can structure a diet around 1700–1800 kcal:
🕖 Early Morning (7:00 AM)
1 glass warm water with lemon
5 soaked almonds + 2 walnuts
🍳 Breakfast (8:30 AM)
3 boiled eggs (2 whites + 1 whole)
2 oats pancakes (made with milk)
1 apple
🍲 Mid-Morning Snack (11:00 AM)
1 bowl sprouts salad (chana, moong, onion, tomato, lemon)
🍛 Lunch (1:30 PM)
2 rotis (multigrain flour)
1 cup dal or rajma
1 cup vegetable curry
Salad (cucumber, carrot)
☕ Evening Snack (4:30 PM)
Green tea / Black coffee
1 roasted chana handful
🍳 Pre-Workout (6:00 PM)
2 boiled egg whites
1 banana
🥘 Dinner (8:00 PM)
150 g paneer or tofu
2 rotis / 1 cup rice
Steamed vegetables
🌙 Before Bed (10:00 PM)
1 glass warm milk
✅ Final Fat Loss Tips
Track your food intake with apps like MyFitnessPal or HealthifyMe.
Drink 3–4 liters of water daily.
Do strength training + 30 mins cardio for best results.
Aim for 0.5 – 1 kg fat loss per week (slow and steady wins).
📌 Conclusion
Instead of blindly following “one-size-fits-all” diets, calculate your own protein, carbs, and fats using the simple formulas above. Adjust portion sizes according to your body weight, and you’ll have a diet that works for YOU – sustainable, healthy, and effective.