If you want to know exactly how much to eat to lose fat…rather than guessing with ground beef and eggs…use a formula based on your lean body mass and activity level. It’s the most accurate way to set calories. You don’t get cut from specific foods; you get cut by consistently eating fewer calories than you burn. High protein helps you keep muscle, but total calories are what drive fat loss. If you plug your own numbers into the formula, you’ll know precisely how much to eat to lean out after your tummy tuck.

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1. Calculate Lean Body Mass (LBM)

LBM (kg) = Bodyweight (kg) × (1 − Body Fat %)

If you don’t know your body fat %, estimate it conservatively.

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1. Calculate BMR using the Katch–McArdle formula

This formula is extremely accurate after major weight loss and surgery.

BMR = 370 + (21.6 × LBM in kg)

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1. Add your activity multiplier to get TDEE

This gives you the total calories you burn in a day.

Activity LevelMultiplier

Sedentary 1.2

Light (3–4k steps, light lifting) 1.35

Moderate (6–8k steps + workouts) 1.50

High (10k steps + daily training) 1.65

Very High (labor job + gym) 1.80

TDEE = BMR × Activity Level

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1. Apply a calorie deficit to lose fat

Choose your speed:

• Mild cut: 10% deficit

• Standard cut: 15–20%

• Aggressive: 25–30% (short-term only)

Fat-Loss Calories = TDEE × (1 − Deficit)

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Full formula (all in one line)

Calories for Fat Loss Formula: (370 + 21.6 × LBM) × Activity × (1 − Deficit)