- To calculate calories needed for fat loss, first calculate resting energy expenditure (REE) using a formula that factors in weight, height, age, and gender. - Then multiply the REE by an activity factor of 1.5 for women or 1.6 for men to estimate total daily calorie needs to maintain weight. - To lose weight, subtract 500 calories per day from that total. Losing 1 pound of fat per week requires a reduction of 3500 calories. - A sample 1400 calorie high protein diet plan is presented, broken into meals and listing the foods, amounts, and macros for each. The total daily macros for this plan are 1384 calories and 127.45g of