Here’s how to create a calorie deficit for fat loss without any fluff or complicated formulas. Apply this and start getting results right now.
Here’s what I learned from tracking my calories for 1000 days
Stuck at 15% body fat? Watch this
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If you’re a busy entrepreneur or professional looking to get lean, fit, and healthy and make this a lifestyle, go to to see the results of my mentoring program. There you can apply to work with me if you’d like to do that.
About the video:
If your goal is to get lean, you must learn how to create a caloric deficit. However, the issue is that there are many different methods to do this, and most people get confused about how to use a calorie deficit calculator. Luckily, there’s a simple way to calculate calories to lose weight, and that’s what this video is about.
In this video, I share 3 simple steps for how to create a calorie deficit without any complicated formulas. This will teach you to set a calorie deficit for fat loss right now and start getting results on your fitness journey.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.
Since 2011, I’ve spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don’t know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#lowbodyfat #getlean #fitness
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, or illness.
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Here's a simple way to create a calorie deficit for fat loss without any fluff or complicated formulas. Keep in mind that this will give you a starting point. To reach your goal, you must adjust your calories and macros based on how your body adapts. Enjoy! -Mario PS. Check out the previous video on how I tracked my calories for 1000 days https://youtu.be/NFCvCBpWmCo
Thanks for the vidéo. 12.5 seems very high for me. Does it dépends of the age ?
Back in 2024. Mario youre a good guy. So underrated on YT and probably the most sincere and legit source on the subject.
No kilos, no like
I do like your videos but the rest of the world uses the metric system… You should try
I dont like calculating calories or tracking
Wait does the multiply you target weight by 12.5 actually work because I did the math for my target weight cuz I’m ngl I am fat but it says 2750 calories I thought for a calorie deficit I should stay at around 1500 calories
I love your videos but I'm sorry one gram per pound of bodyweight is way too much and unnecessary, I've gained muscle for years with .6 grams per pound
Sir, I am looking to lean bulk and my current weight is around 70 kgs. If i start a caloric supus of 300 and I gain weight of 0.75 kgs till month end. Should I increase my calories again as my weight has increased by 0.75 kgs. Please let me know after how many days or Months should we review and increase calories as per gains. Help
I don't have anything to track the amount of calories & macros though. Any advice?
I have a quick question…
My weight fluctuates WILDLY from day to day. I ranged from 184.8 to 192 by the end of the week. I’m like 87% strict throughout the week (an extra adult bev here and there, but it is never more than 100 Cals over my set figure for fat loss). I’m also very active, avging 6K steps per day or more, at least 4 hard workouts (resistance/body weight/etc) per week…
Plus, very active weekends.
So, I’m kind of annoyed that my scale weight has hit a wall at 185 to 186 despite me looking leaner and feeling more muscular overall.
Is it normal for these plateaus to extend for almost a month?
What about intermittent fasting?
Who the hell uses pounds in the civilised world?
Awesome! Thanks! Quick question, where did you get the number 12.5 to multiply? Why that number?
So if I weigh 211 pounds I need to eat 211 grams of protein?
Isn't that way to much?!
Yo Mario, I`m literally addicted to your videos 😀 I just implemented your advice of walking a lot, hit every day my 15k steps since January and I've lost 10kg just only from walking 😀 It is too good to be true, so let's see what we can achieve together 😉
You should be eating the amount of protein equal to the amount of current lean body mass. So if you weight 200 lbs but only have 140 lbs of lean muscle mass, then you should be eating around 140g of protein; not 200g of protein.
For myself your calculation made it come out to. 1587 which is very low considering I have a decent build and want to weigh 127 lbs when lean
170 g protein is insane!!! Forget it
I eat only 750 ti o 800 calories, lost 53 lbs. Now I am brisk walking and not I stopped losing weight. Maybe have to eat more protein .. Good Vidieo!!!
Thank you sir.
This helps a lot. keep up the good work
Insulin spikes from carbs will limit fat loss.
Mario, ok, razumem da snimas sadrzaj na engleskom jeziku, zbog worldwide publike, al' sto ne ubacis bar jedinice mere u KG, 90% sveta koristi metric, samo Ameri imperial.
I really enjoy your videos Mario! They are very informative, practical, and easy to follow. Thank you for posting this content.
How do I hit 7,000 steps a day if I work a desk job and sit all day? Any suggestions?
Thansk Mario for the nice concise video of the basic principles (and they are literally basic) of fat loss and body development.
Do you recommend Yazio or MyFitnessPal for tracking ?
160 grams of protein? 1 gram of protein per pound? Isn't that too much? I doubt I eat half of that. Please explain.
Always love your videos Mario.
Ok, so could someone help me to see if I understand this information correctly? I want to get down to 180lbs. So, if I go by Mario’s calculations, 180 x 12.5 = 2,250. So, is Mario saying that I need to consume 2,250 calories a day, or do I need to cut off some calories from that number, 500 for example, to be in a caloric deficit?
It's a really helpful video. Thank you 🙏
Eat less, eat right and exercise more. That's what I figured lol
Good video Mario! Rich FM Fam 👍🏼
What if my goal weight is 180, and I’m 210 right now . Do I adjust cals in stages? Or go straight to 180×12.5? Thanks and great video as always
I really love watching your videos, keep it up man!
Dobar video brate, možeš li mi samo usput reci za par jela koja imaju visok udio proteina? Radim intermittent fasting I cilj mi je za sada da izgubim višak bodyfat-a s donjeg dijela trbuha, tako da mi se trbušni mišići mogu viditi skroz… Hvala unaprijed!
Great video as always Mario 😉
Glad somebody finally simplified this. All the other videos on this have people who ramble on and have some overly complicated way of getting to this number. Thanks!
This channel is so underrated. Appreciate your hardwork bro.
I tried keto/low carb and i only lasted about 3 weeks it’s way to restrictive and I craved the healthy whole food carbs
I go .7 .8 grams of protein per pound. Is that good?
Oh sure so count calories essentially then? BTW I already know 2000 is too much for me. I need about 1600 a day to be in a calorie deficit.
I m here to support you
Great work
Thanks for the great advice Mario.All the best from Perth Australia.
I am what they call skinny-fat. I have some muscle in my arms and legs but my abs and my back are not very big. My stomach has fat and can’t see my abs but my obliques are noticeable. I train calisthenics and am pretty active throughout the day walking more than 10,000 steps a day. I am 5’7 and 18 years old. What should I do? Eat low-calorie, maintain, or have more calories?
That's complicated too
I never understood the macros