Calorie Deficit Meal Plan: 7 Days at 1,600 Calories
A calorie deficit meal plan for 7 days: about 1,600 kcal and 105–127 g of protein a day, every food in grams, plus a table to adjust it.
Claire Donovan · · 9 min readTopic
Calorie deficit and losing weight, page 2
Claire Donovan · · 9 min readHow to Start a Calorie Deficit as a Beginner
How to do a calorie deficit as a beginner: eat 250–500 kcal below maintenance, weigh your food and judge by weekly averages. Table by maintenance.
Claire Donovan · · 5 min readLow Calorie High Protein Meals With Every Gram Counted
Low calorie high protein meals with grams worked out: six meals of 30–42 g protein for 258–448 kcal, each ingredient from USDA records.
Claire Donovan · · 7 min readHigh Protein Low Calorie Foods Ranked by Grams per 100 kcal
High protein low calorie foods ranked by protein per 100 kcal: cod and shrimp give 24 g, chicken 19 g, lentils 8 g. USDA data with portions in grams.
Claire Donovan · · 5 min readHow to Count Macros for Weight Loss
How to count macros for weight loss: set calories, then protein at 1.2–1.6 g/kg, fat at 20–35% and carbs last. See the math for 1,800 kcal.
Daniel Reyes · · 6 min readHigh Protein Breakfast for Weight Loss
A high protein breakfast for weight loss: five breakfasts with 26–28 g of protein for 265–409 kcal, plus what trials say about eating breakfast at all.
Claire Donovan · · 7 min readCalorie Deficit and Working Out: How to Combine Them
Calorie deficit and working out: at 80 kg, 150 minutes of brisk walking adds about 760 kcal a week. See how to split the gap with food.
Daniel Reyes · · 6 min readCan You Build Muscle in a Calorie Deficit?
Can you build muscle in a calorie deficit? A little, if you lift and eat 1.6–2.0 g of protein per kg. A deficit near 500 kcal a day stopped gains.
Daniel Reyes · · 5 min readHow Much Protein Should I Eat to Lose Weight?
How much protein should I eat to lose weight? 1.2–1.6 g per kg a day, or 96–128 g at 80 kg. See the table, the calorie check and a worked day.
Claire Donovan · · 6 min readCalorie Deficit Diet: How to Build One Around Food You Like
A calorie deficit diet starts about 500 kcal a day below maintenance. See how to resize foods you already eat, plus a 7-day plan with grams.
Claire Donovan · · 8 min readHigh Protein Recipes for Weight Loss
High protein recipes for weight loss with every ingredient weighed: five meals with 31–41 g of protein and 294–473 kcal per serving.
Claire Donovan · · 7 min readHow Much Protein per Day Should a Woman Eat to Lose Weight?
How much protein per day to lose weight for a woman? 1.2–1.6 g per kg, or 78–104 g at 65 kg. See calorie shares and a worked 1,540 kcal day.
Claire Donovan · · 6 min read
