How Many CALORIES Should I Eat to LOSE WEIGHT | how many calories do i need | calorie intake to loss

There are a lot of different ways to calculate how many calories you should be eating per day to lose weight. And in today's video I'm going to go over all the different ways, but you have to keep in mind that these calculations will only give us a baseline to start with. You're going to have to do some trial and error, see how your body responds, and then make modifications. So with that said let start with the easiest one of these methods. This method is easy, but probably not quite as accurate as a calorie calculator. Although I have used this method as a simple baseline for clients before and its worked very well. All you have to do is take your current weight if your a man multiply that weight times 11 and if you're a woman multiply that weight times 10. For example if I weigh 210lbs I would multiply 210x11 which would give me 2,310 calories a day. Every 5 lbs of weight you lose you can redo this easy calculation and get your new estimated calories for weight loss.

As you can see this method doesn't take into account your height, your age, or your activity level. So it can only be used as a baseline and it will never be exact. Regardless I've still experienced success using this method, and it always winds up being not too far off from the estimates you will get from using complex formulas. This formula is best for sedentary individuals. Or sedentary individuals just starting exercise.

Another way to calculate your calories is to find your maintenance calories and then subtract 20% of calories from there. You may be wondering why we're choosing to take away 20% instead of 30 or 40% and that's because 20% has been found to be the ideal ratio for losing body fat without losing too much muscle. The easiest way to calculate your maintenance calories is to multiply your weight by 14-17. This helps take your activity level into account. Multiply by 14 if you're not active and by 17 if you're very active. And you can multiply by 15 or 16 if your somewhat in between. So I weigh 210lbs and I'm pretty active so I'll multiply by 16. This gives me 3,360 calories. Once I multiply by 20% that leaves me with a 672 calorie deficit. 3,360-672 = 2,688 calories. So with this method I am allowed to eat more than 350 extra calories per day for my high activity level.

For the final and supposedly most accurate way to calculate your required daily calories for weight loss is to use a calorie calculator. These calculators will usually use either the Mifflin-St Jeor equation or the Harris-Benedict formula to calculate your maintenance calories and then subtract roughly 500 calories to give you your weight loss calories. I'm going to include a link in the description for you to be able to access a calorie calculator that will give you your maintenance calories and your fat loss calories. When I do my calorie calculations I end up with 2632 calories per day. This turns out to be very close to my total that I got from multiplying my weight by 16.

I want to remind you guys one more time that regardless of which method you used this number is only a baseline. If you start with lets 2,000 calories, but notice that you aren't losing any weight after a week, drop by 300 calories and see what you get from 1700 calories over the next week. You have to reevaluate and readjust every now and then to stay on track.

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[maxperilous]

Exactly the answer I was looking for! This channel has offered me more useful/applicable information than many other channels. Thank you.

[bhavish]

i love your channel, i understand everthing in details!! Keep it up? you deserve manyy more subcribers!!!!

[VTFFTW]

Good content! It's definitely a good place to start! Especially important too is to track your progress as you go because I think a.lot of ppl miscalculate their calories.

[AngLogan]

Just found this channel, finally information that actually makes sense, I've definitely subscribed

[melaniehall]

This is damn amazing and super simple. Thank you so much for all of the content you share!!☺️

[roninbjj]

This was direct and to the point. Thank you

[larryadair]

Max,

This is the first time I have ever, and I mean ever, written anything like this. I want to thank you for your informative YouTube Video's. I first heard about the KETO diet from my brother-in-law about a year ago, but I blew it off like every other gimmicky diet you hear about.

It wasn't until the weekend of July 1st of 2018, I decided to make a change. I was doing some simple yard work (mulching to be exact) and I found myself feeling especially out of breath and over weight. I just happen to weight myself that morning and I logged my heaviest weight in my 43 years...262.6 lbs. After hauling 30 bags of mulch and sweating off 5 lbs in 99 degree weather, I chose to draw my healthier life style "line-in-the-sand" (subsequently) I gained the 5 lbs back the next day.

Anyway, I went onto Youtube and typed in "Keto"and one of your videos popped up. At first, I thought you were another douche bag cross fit guy, selling some protein powders or fat burning shakes (sorry, no-offense), but after watching a few of your videos, your message really hit home and became my second major motivation in my journey to healthy eating. Your scientific approach, non-bias direction and entertaining editing have been the extra boost I have needed.

I am excited to say, as of today August 1st, 2018, I am down 17lbs. I have not incorporated any exercise into my plan yet, but I plan to in my second month. I look forward to sharing my progress with you next month and months to come. You have given this 43 year old, father of four, motivation I have needed and not had in over 20 years.

Thank you!

Larry Adair

[agrivera]

Your content is amazing, you just got a new sub

[dinayanez]

Thank you this is east to understand and helpful.

[paulbolin]

You have to also add back about 500 for bodily functions (250) and activity(aprox 250)

[paulbolin]

Which puts you back at 100 cal per 10 pounds of body weight. This is the simplest and most accurate.

[rupalm]

Where is the link for maintenance and weight loss calorie? You said it's in the description

[astronema_karoneloverxx]

Hi I’m a female and I’m 5’7 and I weight 180. I try to walk every day for 30 minutes or more

[kevitamaster-brewkombucha]

What if you have muscle since muscle= heavier than fat? It also requires more healthy calories

[guadalupegarcia-martinez]

Fucking love this bro! keep it up man!

So fucking helpful a'f now I'm fully aware and confident to help others and myself :)

MUCH LOVE

[gulbuzramadan]

hey i calculated my calorie intake for fat loss and it is 1389kcal does it mean I will lose weight while eating like this ?

[nsm]

Hy.... 85 kg, 37 years old, 177 cm, 30% body fat... Target 75 kg., 15-20 % body fat... Plsss sugest me which macros % should I start... And how many calories should I eat to be in deficit for losing minimum 0, 5 per week... Help me plsss

[jonatantomsic]

I am 209 pounds 6.4 feet tall and i am 17 years old how many callories should i consume. Maybe 2000

[chonsynievez]

Hey I Couldnt found the calories calculator I Have to enroll you to.use it?

[jamberinbentor]

I will try this :) i hope it works for me.