The Vélez Guide to Losing Weight

The Vélez Guide to Losing Weight is a practical and educational guide designed to teach you how to calculate your nutrition for weight loss.

Learn how to calculate your Basal Metabolic Rate (BMR), use the Mifflin-St Jeor formula, estimate your daily calorie expenditure, create an initial 15% calorie deficit, and determine your daily calorie target.

You will also learn how to calculate protein, carbohydrates, and fats, understand how each macronutrient contributes calories, and turn your numbers into real foods and everyday meals.

The guide includes a complete step-by-step example using a 100 kg person as a reference, plus practical recommendations for portion control, satiety, hydration, eating away from home, and staying consistent.

You will also find a worksheet to calculate your own numbers based on your weight, age, height, and activity level.

The goal is not to follow a restrictive diet, but to understand the numbers and learn how to build an approach you can maintain.

Important: The formulas and calculations are estimates for educational purposes and do not replace an individualized nutritional assessment or professional medical or nutrition advice.

Learn the numbers. Understand your nutrition. Build a plan you can maintain.

Vélez Supplementation Advanced

Educational • Practical • Effective • For Everyone