HOW TO EAT FOR FAT LOSS AND LEAN MUSLE:
A SIMPLE GUIDE FROM HAYWARDS HEATH'S LEADING GYM

If you’re ready to get fit, burn fat, and build a leaner, more athletic body, your diet is just as important as your workouts.
Here at Metamovement in Haywards Heath, we see it all the time — people train hard in the gym but don’t see the results they want because their nutrition isn’t on point.
The good news? Eating for fat loss and lean muscle doesn’t have to be complicated. In this guide, you’ll learn exactly how to fuel your body for results — without fad diets, extreme restrictions, or endless cardio.

WHY YOUR DIET MATTERS FOR FAT LOSS AND MUSCLE GAIN

Your body changes based on the balance between energy in (calories from food) and energy out (calories you burn).

If your goal is to get leaner:

Burn fat by eating fewer calories than you burn (calorie deficit).
Maintain/build muscle by eating enough protein and lifting weights.
Avoid extreme diets so you can stick to the plan long-term.

Think of it this way: training shapes your body, but nutrition reveals it.

UNDERSTANDING CALORIES - THE FOUNDATION OF FAT LOSS

Calories are simply a measure of energy. Your body burns calories every day through:

Basal Metabolic Rate (BMR) – energy to stay alive (breathing, circulation, brain function).
Daily Activity – walking, standing, work, chores.
Exercise – gym training, sports, cardio.

If you eat more calories than you burn, you gain weight.
If you eat fewer calories than you burn, you lose weight.

FINDING YOUR CALORIE TARGET

Use an online calculator or app like MyFitnessPal, or try this quick method:

1. Multiply your body weight (kg) by 22 to get your BMR.

2. Multiply by your activity level:

Sedentary: x 1.2
Lightly active: x 1.4
Moderately active: x 1.6
Very active: x 1.8

3. Reduce by 10–20% for fat loss.

Example:

Weight: 75 kg
BMR: 75 × 22 = 1,650
Activity: 1,650 × 1.6 = 2,640 calories/day
Fat loss target: ~2,245 calories/day

Tip: Adjust every 2–3 weeks based on results, not daily fluctuations.

MACROS - YOUR DIET'S BUILDING BLOCKS

Your macronutrients (“macros”) are:

Protein – builds/repairs muscle, keeps you full
Carbohydrates – fuel for workouts and daily energy
Fats – essential for hormones and brain function

MACRO CALORIE VALUES

Protein: 4 calories/gram
Carbs: 4 calories/gram
Fat: 9 calories/gram

HOW TO SET YOUR MACROS FOR FAT LOSS

A good starting point:

Protein: 1.6–2.2g per kg body weight
Fat: 25–30% of total calories
Carbs: Fill the rest after setting protein and fat

Example for a 2,200-calorie plan:

Protein: 150g (600 cals)
Fat: 65g (585 cals)
Carbs: 255g (1,020 cals)

Tip: Hitting protein is the priority. Carbs and fats can be flexible depending on preference.

PRACTICAL CALORIE & MACRO TRACKING TIPS