The Surprising Math of Body Fat Storage

The energy stored in body fat is simple to estimate.

Here's the equation: (Body weight x body fat percentage) x 3,500 calories

Equation Breakdown

On average, 1 pound of body fat contains about 3,500 calories of energy.

To calculate this for your body, first find how much fat mass you have by multiplying your body weight by your body fat percentage. This gives you the total weight of fat in your body.

A DEXA scan is the gold standard to assess your body composition, but most gym’s have a body composition scale like the InBody for easier access. Or you can just use a simple scale like this scale from Amazon.

Next, calculate how much stored energy you have. Multiply your fat weight by 3,500 calories to estimate your total stored energy.

Here’s an example calculation based on my numbers

I weigh 180 pounds and have 18% body fat:

• Fat weight = 180 × 0.18 = 32.4 pounds of fat

• Stored energy = 32.4 × 3,500 = 113,400 calories

That’s enough energy to sustain my body for about 45 days!

Why Does This Matter?

If you’re dealing with insulin resistance or struggling to manage your weight, this stored energy is both a blessing and a challenge. On one hand, it shows that your body has plenty of reserves. On the other hand, accessing and burning those reserves efficiently requires optimizing your metabolism and balancing blood sugar levels.

When insulin levels are consistently high—due to a low-protein, low satiety diet, or unmanaged diabetes—your body stays in "storage mode," making it harder to tap into this energy.

Weight loss with this equation

Weight loss is far more complex than the outdated notion of simply cutting 3,500 calories per week to lose one pound.

Factors like high stress, poor sleep, excess processed foods, and elevated insulin levels all play a significant role in weight gain. It’s not just about "calories in versus calories out."

That’s why I take a holistic approach to weight loss, starting with fixing your diet, then improving movement, optimizing sleep, and addressing stress management.

It’s true, sustainable weight loss requires a complete lifestyle change—not just a temporary diet.

A Guide to Losing 3 Inches Off Your Waistline​

To lose 3" off your waist, focus on three key factors: managing calories, eating based on your blood sugar levels, and building muscle.

My clients typically lose about 1 inch of belly fat per month with this approach, which we track using their waist-to-height ratio. 

I've found that this steady pace prevents rebounds from rapid loss while avoiding plateaus.

Hunger Training

​What, how much, and when you eat are all essential for weight loss. The first step is using your blood sugar levels to signal when your body truly needs to refuel—a practice called hunger training. This helps you rely on biological cues rather than habits or cravings.

Think of it like a road trip: you wouldn’t stop for gas with half a tank, but you would if the fuel light came on. Similarly, when your blood sugar is above your eating “trigger” (typically between 70-100), you don’t need to eat yet.

You can monitor this with a continuous glucose monitor (CGM) or a simple finger stick test.

Calorie Deficit

To lose fat, you need to create a calorie deficit. This can be achieved by either burning more calories through exercise or eating fewer calories. Both methods are challenging at first, but they become easier with time.

Here’s a simple formula to calculate your daily calorie goal:
13 calories x your ideal weight (in lbs.) = daily calorie goal

For example, if your target weight is 200 lbs, your goal would be around 2,600 calories per day. You can track this using the Cronometer app.

Muscle Mass

Building muscle doesn’t just improve your appearance—it boosts confidence, enhances daily activities, and increases physical attraction. The goal is to lose fat, particularly visceral fat, while simultaneously building muscle. This requires a combination of fat loss and strength training.

Aim for strength training 3-4 times per week, and prioritize the largest muscles in your body (IE shoulders and legs).

Keep in mind that these are just three core principles my clients follow. For optimal results, you’ll also need to prioritize sleep, movement, and stress management.