This new calorie method melts 1kg per week

Do you remember how we were now finally getting rid of those covid kilos and getting in shape? I’ve been studying the science of fat loss, and I mean really studying, and I’ve finally figured out the secret. It’s not about depriving yourself or spending hours on the treadmill. It’s about going with your body, not against it. And it’s a zillion times more effective (and sustainable) than any diet fad you’ve ever tried.

I’m going to give it to you straight, no chaser. This is the stuff that works, grounded in real research, not some Instagram influencer’s garbage.

The Fundamental Rule: The Caloric Deficit (But in a Smarter Way)

Yeah, yeah, you’ve heard it all before: “calories in, calories out.” But it’s not enough to simply maintain a calorie deficit. To lose 1kg of fat per week (that’s roughly 2.2 pounds, a firm, healthy target), you need a consistent deficit of around 1100 calories each day. Fat, fat is like a storage tank that contains about 7,700 calories of energy per one kilo. So doing simple math: 7,700 calories / 7 days = 1,100 calorie deficit per day.

But—and this is a big “but”—you can’t just go on a caloric cut and hope for the best. Your body is far too clever for that. It’ll switch to “survivor mode,” slow your metabolism down (within something called “adaptive thermogenesis”) and you’ll feel like shit and cling on to fat even tighter. We need to be strategic.

Step 1 — Identify Your Burn Rate (BMR)

First, let’s calculate your BMR (Basal Metabolic Rate) — the number of calories your body burns simply by existing (breathing, sleeping, digesting, etc.) Forget the online calculators that ask for your shoe size and favorite color. We’re using Mifflin-St Jeor equation – it’s the gold standard:

Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

For women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

Plug in your numbers. For example, let’s say you’re a 40-year-old guy, 90kg (198 lbs), and 180cm tall (about 5’11”). Your BMR would be approximately 1,895 calories.

Your next step is to multiply that BMR by an activity factor, to determine your total daily energy expenditure:

Little or no exercise (desk job): BMR x 1.2

Lightly Active (little or no exercise, desk job): BMR x 1.375

Moderately Active (3-5 days/week exercise): BMR x 1.55

Very Active (training 6-7 times/red): BMR x 1.725

Very Active (hard exercise + physical job): BMR x 1.725

So, if our guy on doing light activity, he would burn around 2,606 calories per day (1,895 x 1.375). In order to reach that 1,100-calorie deficit, he would target approximately 1,506 calories a day.

Step #2: Protein — Your Fat-Loss Sidekick

This is where the majority of people fuck up in a big way. They don’t rely on calories, but they cut protein. Big mistake. Huge. The best friend in fat loss is generally protein. It does three crucial things:

It Fills You Up: Protein is a lot more satisifying than carbs or fat. It’ll end those cravings and keep you underneath your calorie target without feeling like you’re starving.

Slightly Boosts Your Metabolism: Your body burns more calories digesting protein than it does carbs or fat. This phenomenon is known as the “thermic effect of food.” It’s a small boost but every little bit helps.

Preserves Muscle: This is easily the biggest one. When you’re in a calorie deficit, your body can begin to tear down muscle for fuel. That’s bad news because muscle is your metabolic furnace. The more muscle you have, the more calories you burn even at rest. Sufficient protein helps preserve your muscle mass, so you’re losing fat, not muscle.

How much protein? Shoot for a minimum of 1.6 grams of protein for every kilogram of body weight, and closer to 2.2 grams if you’re lifting weights regularly. For that 90kg dude, that equals 144-198g of protein per day. Distribute it throughout your meals and snacks.

Step Three: Carbohydrate Cycling — The Scary Carbs

We’re not going full keto in here. Carbs are not the enemy. Your brain and muscles require them, especially if you’re working out. But we’re going to be smart about when and how many carbs you’re eating.

Here’s a neat little twist: carb cycling. Instead of consuming the same number of calories (and carbs) each day, you fluctuate them. For example:

3 days a week: Reduced calorie consumption (around the 1,506-calorie mark for our example dude), along with lower carbohydrate intake.

4 days a week: Elevated calories (1,800-1,900 probably), increased carbs, especially near your workouts.

This keeps your metabolism on the move, which prevents it from slowing down too much. It also provides you with psychological flexibility — knowing you have those higher-carb days to look forward to.

Step 4: Fats: It Will Of Course Make A Difference

Don’t be afraid of fat! Healthy fats bring hormones, brain health, and satisfaction. Aim for at least 0.6 grams of body weight in fat. Focus on:

Avocados

Nuts and seeds

Olive oil

Fish rich in omega-3 fatty acids (salmon, mackerel, tuna, etc.)

Szeliga on Exercise Step 5: Move your body – but don’t be a slave to the calorie counter.

Exercise is important, but it’s not all about burning calories. It’s about:

BODY WORK: Strength training is a must. It also builds muscle, which raises your metabolism and contributes to fat burning even while at rest. Shoot for 3-4 sessions in a week, and work on compound movements (squats, deadlifts, presses, rows).

Helping to Increase Your Metabolism Even Further: HIIT Training Is Your Secret Weapon Interval training, short bursts of intense activity followed by very short rest breaks, works like a charm for fat burning — and supercharges your metabolism for hours post-workout.

When You Want to Get in a Better Mood: Do you need motivation to get out the door? Exercise releases endorphins (those “feel-good” chemicals) and BDNF (Brain-Derived Neurotrophic Factor), which is like fertilizer for your brain. It improves your clarity of thought, stress-response, and motivation.

Step 6: Turning into a lifestyle, not a torture session.

This is the crux of it. You’re not going to stick to a miserable plan. So:

Find foods you genuinely enjoy: There’s a wealth of healthy, tasty options available. If you hate chugging down chicken breast and broccoli every day, don’t do it.

Try to make it easy: Prep meals, find exercises that work with your schedule, and take the easy routes that are the healthy routes.

Track your progress: Keep a food journal, use a fitness tracker, or whatever else works for you. It is motivating to see how far you have come!

Be patient and steady: This is not a sprint. It’s about creating sustainable habits. Don’t be disheartened if you have a slip-up. Just get back on track.

Listen to your body Get check ups, if you feel sore, rest. Don’t get hurt.

Bringing It All Together: Sample Day

Let’s say you’re shooting for about 1,700 calories, 180g protein, and you do a mix of strength training and HIIT. Here’s a sample day:

Protein shake (whey protein, spinach, berries, almond milk): 400 calories, 40g protein

Lunch: Mixed greens with grilled chicken, avocado, and a light vinaigrette (500 cal, 50g protein)

Snack: Greek yogurt with a handful of almonds (200 calories, 20 grams protein)

Dinner — Salmon and roasted vegetables (sweet potato, broccoli, Brussels sprouts) (600 calories; 70g protein)

This is just an example. You’ll have to tweak it according to your own needs, preferences and how active you are.

The Bottom Line, Bro:

It’s not rocket science, but it is science. It’s about knowing how your body operates and taking advantage of that information. It’s about losing weight, sure, but in a smart — sustainable, even — manner. It’s about putting protein first, being smart about carbs and fats, and making exercise a non-negotiable in your day-to-day life.”

It’s about owning your health, your body and your life. And believe me, the payoff is worth it. You’ll feel good, look good, have more energy and be more productive in all aspects of your life.