From my calculations of this, is it possible to lose fat within the 30-40 kcal/kg FFM? My RMR is 1830 calories and FFM is 66 kg. If my dietary intake is 1980-2640 kcal higher than my exercise expenditure (30-40 kcal/kg FFM) how would I expect to decrease fat mass sustainably?
Great question Sam. It's always context depending: the fitter you are, your RMR will make up about 50% whereas for sedentary overweight approx. 66%. Next, exercise duration and intensity will contribute to total daily energy expenditure, alongside your daily movement (NEAT). It can sound complicated, but effectively your EI (energy intake) needs to approx. 300-500 kcal less than EE (energy expenditure) to achieve fat loss. Note - the 30-40 kcal per kg FFM is for your entire day. For intense contact sports like American football/rugby/etc, it could upwards of 45-50 kcal/kg/day.
@@DrMarcBubbs Ok, that makes loads more sense. I was thinking 35-40 kcal/kg FFM was energy intake after exercise. I’m a high level cyclist and have started to realize I’m chronically underfueled, and it’s starting to get in the way of performance. I commonly burn 2100-4200 calories on training rides and it can be hard to replace! Makes sense that it lead me to your video
@@samuelcarter8021 Assessing BW in a 7-day rolling avg can help you 'see' if you're fueling enough or not. General rule -> fuel up for intense efforts and 'train low' on aerobic/Z2 days
Great question Nica... The key is to go slow and steady, so as to limit losses of lean muscle mass and allow for optimal training adaptations and ability to recover.
@@conisalgado1294 At less than 40 kcal/kg FFM/day athletic women can begin to experience loss of menses, and at 35 kcal/kg FFM/day it gets very close to razor's edge. So, 30 kcal./kg FFM/ day is likely highly problematic for elite athletes in long-run (data supports this). Confusion can lie in the 'context'. When I talk athletes, I'm talking about national, international, Olympic (pro) athletes. If the context is general public, it's a different story. Hope this helps.
@@conisalgado1294 Agreed... planned and purposeful reductions between 30-35 kcal/FFM can be highly effective, just need to monitor your athlete subjective and objective markers.
From my calculations of this, is it possible to lose fat within the 30-40 kcal/kg FFM?
My RMR is 1830 calories and FFM is 66 kg. If my dietary intake is 1980-2640 kcal higher than my exercise expenditure (30-40 kcal/kg FFM) how would I expect to decrease fat mass sustainably?
Great question Sam. It's always context depending: the fitter you are, your RMR will make up about 50% whereas for sedentary overweight approx. 66%. Next, exercise duration and intensity will contribute to total daily energy expenditure, alongside your daily movement (NEAT).
It can sound complicated, but effectively your EI (energy intake) needs to approx. 300-500 kcal less than EE (energy expenditure) to achieve fat loss.
Note - the 30-40 kcal per kg FFM is for your entire day. For intense contact sports like American football/rugby/etc, it could upwards of 45-50 kcal/kg/day.
@@DrMarcBubbs Ok, that makes loads more sense. I was thinking 35-40 kcal/kg FFM was energy intake after exercise.
I’m a high level cyclist and have started to realize I’m chronically underfueled, and it’s starting to get in the way of performance. I commonly burn 2100-4200 calories on training rides and it can be hard to replace! Makes sense that it lead me to your video
@@samuelcarter8021 Assessing BW in a 7-day rolling avg can help you 'see' if you're fueling enough or not. General rule -> fuel up for intense efforts and 'train low' on aerobic/Z2 days
Then how to lose weight as an athlete
Great question Nica... The key is to go slow and steady, so as to limit losses of lean muscle mass and allow for optimal training adaptations and ability to recover.
@@DrMarcBubbs of course but could this be done implementing the ea formula by Anna loucks . She recommends 30 kcal per kg of ffm
@@conisalgado1294 At less than 40 kcal/kg FFM/day athletic women can begin to experience loss of menses, and at 35 kcal/kg FFM/day it gets very close to razor's edge. So, 30 kcal./kg FFM/ day is likely highly problematic for elite athletes in long-run (data supports this).
Confusion can lie in the 'context'. When I talk athletes, I'm talking about national, international, Olympic (pro) athletes. If the context is general public, it's a different story.
Hope this helps.
@@DrMarcBubbs of course but per Anne loucks amenorrhea research she mentions that for short fat loss stints 30 kcal per kg is safe
@@conisalgado1294 Agreed... planned and purposeful reductions between 30-35 kcal/FFM can be highly effective, just need to monitor your athlete subjective and objective markers.