Quick Fix 4 Week Fat Loss Program – Using Macros to Calculate Food Intake


Even during mid-August, the summer is still in full swing!  There is still time to drop some more body fat for the beach and most importantly, feel better about yourself all season long.  If you are in a rush to drop fat I have put together a program for you guys.  This program is not optimal to gain muscle, but is good for dropping a “spare tire” or muffin top.  As a certified trainer, I am going to show you how to set up your macros for this last bit of beach time fat loss.

Calculate your macros using the formula above, use the app myfitnesspal (Be sure to request me AntBevFitness on myfitnesspal too), input your macros into the app and simply give it time.  In more than 10 years in the fitness industry, I have had clients drop a significant amount of fat using the same guidelines provided below.

Follow these macronutrients, or macros, on a daily basis to watch the fat melt off.

weight loss anthony Bevilacqua

Step 1: Figure out your macronutrients your body needs on a daily basis.  Your macros will consist of protein, healthier fats and carbs.


  • Calculate 1 gram of protein x bodyweight = How many grams of protein you will need to eat and keep track of.
  • Next, multiply that number by 4 to get total calories for protein

Ex: 1g of Protein x 200lbs= 200g of Protein per day x 4calories per gram of protein = 800 calories per day in protein


  • Calculate 1 gram of carbs x body weight= how many grams of carbs you need to eat per day.
  • Next, multiply that number by 4 to get total calories for carbs

Ex: 1g of Carbs x 200lbs= 200g of Carbohydrates per day x 4 calories per gram of carbs= 800 calories per day


  • Calculate 0.4 grams of fat x body weight = how many grams of fat you need to eat in one day.
  • Next, multiply that number by 9 to get total calories for fat

Ex: .4 grams of Fat x 200lbs= 80g of Fat per day x 9 calories per gram of fat= 720 calories per day
Step 2: Figure out your total calories for a day

Add up all the calories from your macros (protein, carbs, fats)

Protein calories per day + Carbohydrate calories per day + Fat calories per day= Total

Calories you need per day

Ex: 800 Calories + 800 calories+ 720 calories= 2320 calories per day

Step 3: Plan out your intake of fiber

Fiber is extremely important, fiber is necessary for proper functioning of your gut – plus it is good for overall health.

For every 1,000 calories you consume you need 10g of fiber per day

Ex: 2320 calories per day divided by 1000= 23 grams of fiber per day

Total Necessary Nutrients

To drop fat quickly, the average individual needs 2300 calories per day with around 200 grams of protein, 200 grams of carbohydrates and around 80g of fat. In order to be successful when it comes to dropping body fat you have to remember that consistency over time always wins the battle. There are no quick fixes, if you want to lose body fat — and keep it off forever — you must aim for a lifestyle of healthy eating combined with regular exercise.

You brush your teeth every day.. right?  Hopefully.  Well, what would happen if you “had no time” or you “were too tired” or worse, “didn’t feel like it”??  Your teeth would rot away and fall out.

It’s the same thing that can happen to your body. You will start to develop health issues and gain a ton of fat. Once the fat is on, it’s much harder to take it off.  There is no time like the present to get started on a fat loss program!

I failed to mention, my clients accomplished their weight loss while eating whatever they wanted!  So long as you hit your macros 100%, your body does not know the difference between chicken with veggies, or meatball pizza.

anthony Bevilacqua

About the Author

Anthony has been in the fitness industry for over a decade, impacting millions of people both in the gym and outside of the gym.  Anthony

believes in kicking ass in life and taking names!  There is no substitute for good old fashioned hard work.  Anthony believes that if you want to achieve any goal in life, you need to make it a priority.  Leave nothing on the table and work your butt off to make it happen!

You can find out more information about him here: www.abfitnesstrainer.com or www.anthonybevilacqua.org

Follow him on Facebook and Instagram @flex1987

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