S
s6mmers
Iron
- Joined
- Nov 17, 2025
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I see a lot of questions on here regarding weight loss. Whether it be how to do it, best supps, how to calculate calorie intake etc. This guide will cover everything. I'm an Aus based personal trainer with a cert 3 & 4 in fitness as well as an online weight loss and fitness coach so I'm not some random who took reta for a month and now thinks they know everything.
How to calculate daily caloric intake:
This is one of the most important aspects of losing weight. It should be common knowledge that the only way to lose weight is to consume less calories than what you're burning throughout the day. Your RMR (resting metabolic rate) is essentially how many calories your body will burn throughout the day naturally (at rest). Using an online calculator (RMR calc) is the easiest way to find what your base daily caloric need is to maintain your current bodyweight assuming you weren't doing anything too strenuous throughout the day such as sports, lifting etc. So if you're sitting around all day doing absolutely nothing, this will be your maintenance caloric rate; which is just how many calories you need to eat per day to maintain your body weight. If you do play sports or lift, you need to add the calories you burn onto your daily total to find your real daily maintenance calories, as burning more = eating more to maintain. You can calculate this through an online calculator or if you use a whoop or apple watch while you train you can check calories burned through that.
Weight cutting methods/Ideal weekly weight loss:
The first method of cutting weight once you know your daily maintenance caloric intake value is to subtract 100 or 200 from that number. This may not seem like much as some people like to advise that you eat in a 500 calorie deficit but that's not good for everyone, so start out small and increase if needed.
The second method is simply to increase your daily activity and burn more calories than what you eat. This is ideal if you don't want to eat less and, although I dislike this method personally, it does work better for some people. A lot of people who lift will do this method. After a bulk they reduce their calories down to their new maintenance calories and then just start adding in cardio and increasing it until they start losing weight. IMO this can lead to burnout and overworking which usually leads to a failed cut and then a cycle of hopping between bulking, maintaining and cutting phases where no progress gets made.
The BEST method is to eat in a 100-200 calorie deficit as stated before while also introducing extra cardio. Focus on getting in 10k-12k steps p/day and then introduce 15-30 minutes of cardio on a treadmill/Stairmaster etc as needed.
The ideal amount of weight to lose per week is 0.25-0.5 kg per week (0.5-1Lb). This number will seem quite low as that's only 2kg (4Lb) p/month at the top end but I assure you this is the way to go. A slower cut means a lot of things; less muscle loss, less risk of having loose skin, less risk of having bad stretch marks, better strength retention etc. A lot of people you see losing 5-10kg (10-20Lb) in a month would have a lot more muscle and strength, and look a lot better, if they went slower on their cut. Not to mention its also a lot easier to manage and your energy levels won't just tank. Not enough people talk about how food also fuels everything you do throughout the day, so losing too much weight too fast will impact energy levels, hormones, sex drive etc and you don't want something good to have bad side effects. TAKE THE CUT SLOW!!
Peptides/Roids:
If you're going to take peptides then Retatrutide and Tirzepatide are the only ones I recommend. I won't nerd out explaining what they do but they essentially make you feel more full and reduce cravings rather than increasing the rate at which you lose weight. In simple terms, they assist you significantly in losing weight rather than melting fat cells in your body. Don't do Ozempic!! Ozempic can be good for people with type 2 diabetes but that's it IMO. Look up people who lost lots of weight on Ozempic. Lots of loose skin, shit physiques, zombie faces etc. Low doses of Reta and Tirz are much better.
Stay away from roids. I'm not even gonna talk about roids that help with weight loss because peptides are significantly better and and the roids that help with weight loss will destroy your hormones.
Other Supps:
Find a low carb protein powder. You can easily find protein powders formulated specifically for weight loss. They don't increase the rate at which you lose weight in any way but they are formulated to have less calories so you can still hit protein goals without the intake of excess calories.
That's kind of it in terms of supps that aren't a scam. Any magic pill or drink that can be bought easily from a supplement company won't do shit and is probably a money grab.
Diet:
I wont go too deep into this as diet is highly subjective and changes so much from person to person. The advice I would give is don't make it boring. There's thousands of low calorie recipes out there you can try and it will make cutting 1000x easier. Eating the same boring meals everyday can work for some people, but most will hate it and then give up. Finding lower calorie alternatives is a life saver. A coke zero has 1 calorie and there's no noticeable difference in taste. This is once example but can go for so many things. Find your favourite snacks/drinks/meals and then find the lower calorie alternative for them. If you really need help, see a dietician. They can just make you meal plans if you're too lazy to learn about nutrition. On that note, don't see a nutritionist, they might seem similar in roles but I promise they aren't. If you want a meal plan, see a dietician.
General:
This should go without saying but make sure you're lifting regularly while you cut. Skinny with abs doesn't mean you look good and being weak is unattractive, simple as that. 3-6 days in the gym should suffice.
That's all I can think of rn so if anyone has questions feel free to ask. Also if anyone wants any other guides (bulking, programming etc) feel free to ask for them.
How to calculate daily caloric intake:
This is one of the most important aspects of losing weight. It should be common knowledge that the only way to lose weight is to consume less calories than what you're burning throughout the day. Your RMR (resting metabolic rate) is essentially how many calories your body will burn throughout the day naturally (at rest). Using an online calculator (RMR calc) is the easiest way to find what your base daily caloric need is to maintain your current bodyweight assuming you weren't doing anything too strenuous throughout the day such as sports, lifting etc. So if you're sitting around all day doing absolutely nothing, this will be your maintenance caloric rate; which is just how many calories you need to eat per day to maintain your body weight. If you do play sports or lift, you need to add the calories you burn onto your daily total to find your real daily maintenance calories, as burning more = eating more to maintain. You can calculate this through an online calculator or if you use a whoop or apple watch while you train you can check calories burned through that.
Weight cutting methods/Ideal weekly weight loss:
The first method of cutting weight once you know your daily maintenance caloric intake value is to subtract 100 or 200 from that number. This may not seem like much as some people like to advise that you eat in a 500 calorie deficit but that's not good for everyone, so start out small and increase if needed.
The second method is simply to increase your daily activity and burn more calories than what you eat. This is ideal if you don't want to eat less and, although I dislike this method personally, it does work better for some people. A lot of people who lift will do this method. After a bulk they reduce their calories down to their new maintenance calories and then just start adding in cardio and increasing it until they start losing weight. IMO this can lead to burnout and overworking which usually leads to a failed cut and then a cycle of hopping between bulking, maintaining and cutting phases where no progress gets made.
The BEST method is to eat in a 100-200 calorie deficit as stated before while also introducing extra cardio. Focus on getting in 10k-12k steps p/day and then introduce 15-30 minutes of cardio on a treadmill/Stairmaster etc as needed.
The ideal amount of weight to lose per week is 0.25-0.5 kg per week (0.5-1Lb). This number will seem quite low as that's only 2kg (4Lb) p/month at the top end but I assure you this is the way to go. A slower cut means a lot of things; less muscle loss, less risk of having loose skin, less risk of having bad stretch marks, better strength retention etc. A lot of people you see losing 5-10kg (10-20Lb) in a month would have a lot more muscle and strength, and look a lot better, if they went slower on their cut. Not to mention its also a lot easier to manage and your energy levels won't just tank. Not enough people talk about how food also fuels everything you do throughout the day, so losing too much weight too fast will impact energy levels, hormones, sex drive etc and you don't want something good to have bad side effects. TAKE THE CUT SLOW!!
Peptides/Roids:
If you're going to take peptides then Retatrutide and Tirzepatide are the only ones I recommend. I won't nerd out explaining what they do but they essentially make you feel more full and reduce cravings rather than increasing the rate at which you lose weight. In simple terms, they assist you significantly in losing weight rather than melting fat cells in your body. Don't do Ozempic!! Ozempic can be good for people with type 2 diabetes but that's it IMO. Look up people who lost lots of weight on Ozempic. Lots of loose skin, shit physiques, zombie faces etc. Low doses of Reta and Tirz are much better.
Stay away from roids. I'm not even gonna talk about roids that help with weight loss because peptides are significantly better and and the roids that help with weight loss will destroy your hormones.
Other Supps:
Find a low carb protein powder. You can easily find protein powders formulated specifically for weight loss. They don't increase the rate at which you lose weight in any way but they are formulated to have less calories so you can still hit protein goals without the intake of excess calories.
That's kind of it in terms of supps that aren't a scam. Any magic pill or drink that can be bought easily from a supplement company won't do shit and is probably a money grab.
Diet:
I wont go too deep into this as diet is highly subjective and changes so much from person to person. The advice I would give is don't make it boring. There's thousands of low calorie recipes out there you can try and it will make cutting 1000x easier. Eating the same boring meals everyday can work for some people, but most will hate it and then give up. Finding lower calorie alternatives is a life saver. A coke zero has 1 calorie and there's no noticeable difference in taste. This is once example but can go for so many things. Find your favourite snacks/drinks/meals and then find the lower calorie alternative for them. If you really need help, see a dietician. They can just make you meal plans if you're too lazy to learn about nutrition. On that note, don't see a nutritionist, they might seem similar in roles but I promise they aren't. If you want a meal plan, see a dietician.
General:
This should go without saying but make sure you're lifting regularly while you cut. Skinny with abs doesn't mean you look good and being weak is unattractive, simple as that. 3-6 days in the gym should suffice.
That's all I can think of rn so if anyone has questions feel free to ask. Also if anyone wants any other guides (bulking, programming etc) feel free to ask for them.
