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Notes:

  • 1 pound of body fat = 3500 calories

  • Example used: What does it take to lose 30lbs in 30 days?

    • 30lbs x 3500 calories = 105,000 calories -> 105,000 calories / 30 days = 3,500kcal deficit per day

    • Maintenance calories of 2,500 - 3,500 = 1,500 calories

    • Intake Allowed: 0 calories

    • Daily Calorie burn required: 1,500 calories (aprox. 7-10 mile walk)

  • Fat loss (like fat gain) doesn’t happen fast. It requires consistency and time!