Step 1: Maintenance calories
The numbers are estimation only.
Step 2: Deficit
If my maintenance is 3,000kcal a day based on my activity and training program.
If I do deficit 500kcal a day.
I will have 2500kcal a day.
You don't want to lose lean muscle mass.
1% of body weight a week. If lose too much, you may lose lean muscle mass.
80kg x 1% = Lose 0.8kg a week - about 1.76lb a week.
90kg x 1% = Lose 0.9kg a week - about 1.98lb a week.
Step 3: Protein
If I am 80kg, 10% body fat, my LBM is 72kg x 2.5g = 180g = 720kcal
Step 4: Carbs & Fat
2500kcal - 720kcal = 1780kcal will be reserved for Carbs & Fat
If I am having 150g carbs a day = 600kcal on training days
therefore, Fat will be 1180kcal = 131g
Step 5: Refeed
Refeed is a weapon. I use it if I need it.
If I cannot pump my muscles up during the training session, and my body is flat, I will sue it.
If I feel weak and my gym performance is going down, I will use refeed.
But I don't use it too often.
I use it if I need it.
Sometimes, I get leaner after refeed.
If a trainee A is working at the office for 9 hrs a day and he only can train x 4 times at the gym, his maintenance will be less than me.
Say his maintenance is 2000kcal.
If he does 300kcal deficit, he will have 1700kcal a day.
If his body weight is 80kg and body fat is 15%, his protein goal is 68kg x 2.5 = 170g = 680kcal
1700kcal - 680kcal = 1,020kcal will be reserved for Carbs & Fat.
If he has 150g carbs on training days, fat intake will be 47g
Remember that when Carb is High, Fat will be Low.
When Carb is Low, Fat will be High.
If the trainee is having carb 50g (= 200kcal) on non-training days,
1,020 - 200 = 820kcal/ 9, his fat intake will be 91g.