The ultimate PSMF calculator… the fastest way to your summer body!

If you’re looking to lean out in a hurry, you may be interested in the preferred weight loss strategy of bears and bodybuilders alike.

If you want to look lean and fit on the beach and have dreams of having abs in time for summer, you’re not alone.

The Protein Sparing Modified Fast is widely recognised as being the most effective way of losing body fat while retaining as much muscle as possible.

This approach maximises satiety and minimises hunger with adequate protein to prevent loss of your lean mass (which is critical for your metabolic health, not just looking good naked).  

How much protein should you eat on a PSMF?

While the average protein intake is around 12%, our data from the analysis of 25,000 days of data from Optimisers shows that we eat less when we consume a higher percentage of our energy from protein.

The average protein intake for Optimisers is around 26%. However, you can get even greater benefit in terms of satiety and nutrient density if you can maintain 40% or more of your energy from protein.

The amount of protein in absolute terms will depend on your overall activity level and goals. If you’re less active, then you might be able to get away with 1.4 g/kg lean body mass (LBM). However, if you are doing resistance training you should aim for more than 1.8g/kg LBM.

There’s no harm in targetting even more protein than this (Lyle McDonald’s Ultimate Fat Loss Handbook recommends 2.2 to 4.4 g/kg LBM bodybuilding). However, as you increase the amount of protein you will get to a point where you are not able to achieve a significant energy deficit and your range of available foods and meals will become more and more limited.

The precise amount of carbs and fat don’t matter too much so long as protein is high enough. If you are feeling ambitious, you can cut your energy from fat and carbs and fat right down.

Can you eat too much protein on a PSMF?

The reason that everyone is not doing this is that it’s not easy to maintain for a significant period of time. It’s hard to eat too much protein due to the strong satiety response.

Once your body gets adequate protein you appetite will send you in search of energy from carbs and fat. If you are able to provide your body with less energy from carbs and fat and you use your body will be forced to use the stored energy from your body to reduce body fat and lower your blood sugar levels.

Don’t forget your micronutrients!

If you’re eager to try a Protein Sparing Modified Fast style diet it is important to ensure that you have adequate micronutrients to prevent cravings and deficiencies that can derail your long term dieting efforts.  An aggressive energy deficit combined with poor nutrient density can literally be fatal.  

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In addition to craving protein, we also have a strong appetite for micronutrients such as potassium, cholesterol, folate, riboflavin, niacin, phosphorus etc. As shown in the charts below, we tend to eat fewer calories when our diet is comprised of foods and meals that contain more of these micronutrients.

If you’re interested in trying a safe and nutritious version of a protein-sparing modified fast, the Nutrient Optimiser Free Report will calculate your starting macro ranges (just select “weight loss” as your goal) and suggest nutrient-dense meals and foods. These are typically nutrient-dense lean meats and large quantities of non-starchy vegetables which are very filling and hard to overeat.

Finding your optimal protein to energy ratio

The starting protein is a minimum while the carb and fat values are maximums. If you are feeling aggressive you can increase the protein further while also deceasing fat and carbs. Dr Ted Naiman does an awesome job of explaining nutrition in terms of the protein to energy ratio in this video.

While you can jump in the deep end if you’re super eager, it’s easier and more sustainable if you start from where you are now and slowly titrate up your protein and reduce your energy from carbs and fat.

If you find you are not losing weight you should increase your protein to energy ratio. But if you find you are succumbing to your cravings you can add in some more energy from fat and carbs to support your activity.

PSMF diet calculator

But Nutrient Optimiser doesn’t just set and forget.  The Nutrient Optimiser Smart Macros Algorithm will monitor your changes in lean mass and increase your target protein intake if you are losing too much muscle. Nutrient Optimiser will also reduce your maximum calorie target if you’re not losing weight at your desired rate.  This is truly personalised nutrition!

Nutrient-Dense PSMF results

We’re incredibly excited at the results of the Nutrient Optimiser Weight Loss Challenge.

When people prioritise adequate protein with nutrient density, everything seems to fall into place.   Not only do people lose fat, with a focus on focus on nutrient density and adequate protein, they also gain lean muscle in the process.

PSMF diet food list

So to get your target macro ranges for fat loss along with a list of PSMF food and PSMF meals head over to Nutrient Optimiser and do your free report and select “weight loss” as your goal.

nutrient optimiser

Where next?

To kickstart your journey towards optimal get your free program and one of 70+ food lists personalised just for you!  

Marty Kendall