Alay Shah's video: Make a Perfect Diet plan for Fat Loss Protein carbs Fat

How to make your own Fat loss Diet ? 👇🏻 Step 1: Determine Your Goal Calories (Slight Deficit for fat loss 200-250 Calories) Step 2 : Calculate Protein Intake Protein should be 2x Your current body weight 🔑 1 Gram protein = 4 calories 1 Gram carbs = 4 calories 1 Gram fat = 9 calories - Protein intake x 4 = calories from protein. (Helps you in muscle building). For example, a 67.5 kg man would consume 135 grams of protein, providing 560 calories.📈 Step 3 : Allocate Fat Intake Allocate 20-25% of your total calories to come from fats eg. If target calories are 1800 then need to take 450 calories from fats which is 25% of 1800. - 450 calories divide by 9 = 50 your fat intake. Step 4 : Fill the Remaining Calories with Carbs. (Will make you monster in gym) ☝🏼 For a 70 kg individual with a 1800-calorie goal, the breakdown might look like this: Protein = 135 grams, Fats = 50 grams, Carbohydrates = 202 grams.