How To Calculate Calories For Weight Loss (How Many Do You Need?)

How To Calculate Calories For Weight Loss (How Many Do You Need?)



the right calorie intake is crucial if you want to lose weight but how do you calculate your ideal calories for weight loss that's what I will teach you in this video and I will take you through the simple 3-step process and show you exactly how to do it yourself what's up everyone this is Felix from nutrition and fitness calculating your calorie intake for your fat loss diet has a lot of beginners confused there's so many formulas and strategies out there they can easily get lost but here's the good news it's actually a really simple process and you can do it in less than five minutes let me show you exactly how so the main driver of weight loss is a calorie deficit it is achieved by consuming less energy than your body expends on a daily basis creating a calorie deficit is fairly simple and can be summarized like this first you calculate your total daily energy expenditure also called TV then you subtract a certain percentage from your TV and lastly you adjust your deficit along the way let's start with number one calculating your total daily energy expenditure your TDD describes the number of calories that your body burns in one day it is calculated by estimating how many calories you burn while resting this is called your basal metabolic rate or BMR and then adding a certain number of calories on top depending on how often you exercise if you consume roughly the same number of calories as your TV you will maintain your current weight if you consume more calories than your TV you will gain weight and if you consume fewer calories than your TV you will lose weight now the simplest method of calculating your TV is by using an online calculator such as the one I link below it will ask you for age weight height and weekly exercise while the results will not be a hundred accurate since we all have different metabolisms and Mia Mars it will give you a good starting point another way to finding your TDE is through trial and error if the online calculator is not exact enough for you or if you feel that the valiant get from it was a little off you can do the following use the estimated TDE value and consume around this number of calories every day for a week two – next weigh yourself every day naked and on an empty stomach and monitor changes in weight if you're losing weight the estimated TD was too low and you should increase this by 100 calories if you're gaining weight the estimated TD was too high and you should decrease it by 100 calories then continue the strategy until you weight stagnates which is the point when you've found your true maintenance level the next step is then to subtract a certain percentage from your TV to create the calorie deficit on the internet you will hear a lot of different opinions about what the ideal calorie deficit looks like in general there are three classifications of calorie deficits small which is 10 to 15% below your TD moderate which is 20 to 25% below your TD and large which is anything more than 25% below your TD now some people will recommend the smaller to sit and some will recommend the moderate one very few coaches recommend a large deficit because it just creates a lot of problems with hunger and crash dieting so the argument for a small deficit is usually that will lead to less muscle loss but the thing is that if you keep your protein intake high Margaret Kelly deficits don't necessarily mean more muscle loss also a moderate calorie deficit will make you lose fat a lot quicker than a small one which is especially important for people who need to see fast results to motivate themselves that's why I generally recommend a moderate deficit of 20 to 25 percent below your TV so if your maintenance level is 2500 calories you would subtract 20% from that to get 2,000 calories as your ideal calorie for weight loss as you can see this is really super simple now the last step is to adjust your diet along the way as you lose weight your calorie needs will actually decrease that means the lighter you get the less food your body needs to maintain its weight therefore you want to redo these calculations every few weeks working with the wrong calorie intake is one of the main reasons people have weight loss plateaus and that's all there is to it use this three-step method to calculate your calories to lose weight then you have one of the most important steps in your diet done or ready next you want to calculate your macronutrients and also find the right foods for your debt I explained how to do all of this in my other videos [Applause]

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