How many calories to eat to Burn Fat?

There are various ways to calculate your total calorie intake for a day. The first method I use is multiplying your body weight in pounds and multiplying it by 15 and subtracting 500 from that. So for example, if I weight 190 pounds it would be:
190 x 15 = 2,850 , then substract 500. 2,850–500 = 2,350. 2,350 would be the amount of calories you would need to consume to lose weight. 2,850 would be the amount of calories you would need for maintenance.
The second method would be by multiplying your current body weight by 11. So, for example, if you weight 190 pounds it would be: 190 x 11 = 2,090. This specific number is lower than the anterior formula. The reason for that is because some people will still feel hungry after consuming 2,090 calories. In such case, they should eat a bit more calories, 200–300 more to be specific.
Remember, this all depends in the amount of physical activity you do daily, your body type and metabolism.
I would adjust as needed.
Ok, another reason why people try IF is because in the mornings, your levels are growth hormone and testosterone are highest when your stomach is absent of food. So, for those people that wake up early and train with an empty stomach or wait to eat later in the day, tend to have the greatest benefit.
Remember, a bad diet wont ever make up for all the exercise in the world. That said, it’s also important to maintain a balanced diet and include some of your favorite foods throughout the week.
Hope this has been of great use to you! :)
have a great day,
Josh
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