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During this 28-days we're taking a calorie first approach with nutrition with a primary focus on hitting your daily protein intake.
If followed, the calculation below will put you in a calorie deficit which is when weight loss occurs.
Step 1: Calculate your weight in pounds.
Click here for a handy calculator to help you convert weight in Kg to pounds: https://www.convertworld.com/en/mass/kilogram/kg-to-lbs.html
Step 2: Times your weight in pounds by 11
For example your weight is pounds is 143 lbs x 11 = 1573
You daily calorie intake in this example would therefore be 1573 Kcal
Step 3: Calculate your daily protein intake
Divide your daily calorie intake by 100 and times by 30
Taking the above example; 1573/100 = 15.73
15.73 x 30 = 471.90
Divide 471.90 by 4 (471.90/4) = 118
In the above example your daily protein intake would be 118 grams which equates to 472Kcal per day.