The Easiest Way To Calculate Maintenance Calories

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How To Track Progress During A Bulking Phase

How To Track Progress During A Cutting Phase

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CALORIE CALCULATORS

Calculator #1: Basic Multiplier

Multiply your current bodyweight in pounds by between 14-16, going with the higher or lower end depending on your approximate weekly activity level.

Sedentary = 14 (little to no exercise)
Lightly Active = 14.5 (light exercise 1-3 days a week)
Moderately Active = 15 (moderate exercise 3-5 days a week)
Very Active = 15.5 (intense exercise 6-7 days a week)
Extremely Active = 16 (intense daily exercise and strenuous physical job)

Calculator #2: Harris-Benedict Formula

This method takes height, sex and age into account on top of your basic bodyweight in order to give you a more fine-tuned caloric figure.

The first step with this method is to determine your basal metabolic rate (BMR), which is the total number of calories you burn at rest...

Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Take that number and multiply it by...

Activity Multiplier

Sedentary: 1.2 (little to no exercise)
Lightly Active: 1.375 (light exercise 1-3 days a week)
Moderately Active = 1.5 (moderate exercise 3-5 days a week)
Very Active = 1.675 (intense exercise 6-7 days a week)
Extremely Active = 1.8 (intense daily exercise and strenuous physical job)

Calculator #3: Katch McArdle Formula

Katch McArdle is the most precise method of all when used properly since it takes into account the specific factor of lean body mass.

If you have had your body fat professionally tested (particularly if you’ve had a DEXA scan) then you can use the following formula to calculate your BMR:

370 + (21.6 x Lean Mass in kg)

You’d then take the resulting figure and plug it into the same activity multiplier found in method #2 to determine your approximate calorie maintenance level.

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"The Easiest Way To Calculate Maintenance Calories"

If you’re looking to build muscle with a focused bulking phase or lose fat with a cutting phase, managing your net energy balance – calories in versus calories out – is the most important factor in your diet.

Calculating your calorie maintenance is the first step so that you can add the necessary calorie surplus to support muscle growth or the calorie deficit needed for fat loss.

Many people use a calorie maintenance calculator. These can work fine, especially if you’re within at least a moderate body fat range and your activity level is somewhere around average, but they can also be fairly inaccurate.

Your body fat percentage affects your resting metabolic rate because the more lean mass you carry, the more calories you’ll burn, and accurately calculating your body fat percentage itself is difficult. The activity multipliers that the calculators use are just rough estimates in the first place, and you can easily end up being off by several hundred or even a thousand calories per day in terms of total expenditure.

Here’s a very simple method you can use instead of a pre-set calorie calculator in order to calculate maintenance calories:

Assuming that your body weight has been somewhat stable over the previous week or two, figure out how many calories you’re eating right now and use that as your estimated calorie maintenance level.

If your body weight has been reasonably consistent and your overall activity level hasn’t been fluctuating significantly from week to week, then on average, whatever you’re eating right now is what you need to maintain your current weight.

Manually log your diet for about a week or so, eating how you normally would. You can use a nutrition tracking app or do it manually. The daily average is your estimated calorie maintenance level. From there, apply your calorie surplus for bulking or calorie deficit for cutting and use that as the starting point for your bulking or cutting phase.

This isn’t going to be perfect, but if you add things up properly, it’s likely going to be more accurate than a pre-set calculator. Adjust your intake from there if your weight is going up too quickly or down too slowly.

[Sean_Nalewanyj]

💪 Important Reminders:


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[PETICsin]

Shoulders looking like heavy boulders 👊

[trell]

You're the man when it comes to giving advice about health and fitness thanks for giving us your wisdom I appreciate every video u do.

[techdad]

1st. And you know I've got to hit the Like button even before watching it... come on man it's Sean!

[GNXClone]

Every time I watch one of your videos, I feel compelled to do some standing lateral shoulder raises.

[Kjk]

Sean never disappoints.
Huge like for the 3rd method, its the best one !

[xxyy]

thanks for the video. Now I can start my journey without having to worry about whether or not I'm in deficit.
Samsung health app provides a good feature where you can manually log in your food intake which includes the calories, carb, fat and protein you've had daily.
Now that I have a ballpark of how much my BMR is I can finally craft a meal plan to suit my fat burning goals.

[JamesSmith-ixjd]

my body weight stays within 1-2kilo for many years in a row, I also never tracked my calories, but I'm starting doing it now, I want to build muscle and workout, I need to be at +150-200 calories surplus, but I don't know my baseline, at least I am very consistent in weight so it shouldn't be too difficult to find out.

[cesarneri]

Sean is my coach since I started my journey. He is the most reliable person you can poasibly find...

[hippystyle]

3450 😭
Edit: 3650 maintenance after gaining 5 pounds now currently eating 3850 to keep gaining 😭

[dcconsultancy]

Thank you so much Sean for such a knowledge raising video

[sumsar]

Say you spend 3-4 in a slight deficit (slight weight loss) yet you manage to build decent strength. Are those strength gains wasted in terms of muscle building or will you get a hypertrophic "rebound" when you add more calories back in?

[kaspy]

Any way you can make a video on sugar? It’s super confusing I’ve been seeing recently that you should stick to lower gi carbs except for post workout in a surplus or you will gain fat instead of muscle. Really confused on this because I’ve been eating clean mostly but fit in a bowl of Honey Nut Cheerios (80-100g) with some skim milk after dinner and wonder if that’ll really affect me body composition wise in a surplus.

[yousufazad]

PS: The description has a lot of info.

[BrandonMicheals]

What about finding your TDEE and then putting that into myfitnesspal instead of using their calculations?

[StyrbjornStarke]

Harris Benedict always worked pretty well for me, i end up in the right ball park when using it and just make minor tweaks here and there to bring weight up or down.

[dipyamanbhattacharyya]

Im 5.6 67 kg im having 2800 to 3000 calories . Im eating clean . Is it okay i want to push my weight to 75 kg

[thomxsissme]

what if my daily calorie intake is much much lower (roughly 1200 kcal) in comparison to the calculator (1700kcal), with my bw being stable?

[Luke-pces]

Ok so let’s say I’m cutting and a calorie calculator tells me to eat 2500 calories per day to lose 1 lb per week. If I end up losing 5 lbs per week, feeling like shit, and not being able to workout with intensity, should I up my calories even if it’s not what the calorie calculator says?

[ericyoutube]

I appreciate youtubers like you who get straight to the point and don’t try and sell irrelevant shit