Maintenance Calories

[romeogolf]

Very true. I've maintained my weight for years in a tight 5lbl range. If your losing weight, your body will let you know (hunger, cravings, energy loss). You overeat, it cranks up the RMR temporarily to compensate.

[MsAlyssaMonique]

This is very true! I dont start noticing body fat loss until I reduce ~20% 😬

[Dub]

Great video Layne! It makes a lot of sense. In my experience and my clients experience, I do think another contributing factor to not seeing progress in weight increase or decrease when only changing calories a negligible amount, is the inability to even accurately track our calories within 65 calories of maintenance.

That is near impossible.

For example, the weight of each slice of bread varies and therefore, so do the calories in that slice you ate for lunch. And what about the 2 grams of peanut butter that stuck to your knife after making a peanut butter sandwich, the calories in your “zero calorie” nonstick spray that you held down for 3 seconds while spraying your pan, or the varying sizes of eggs, and the unpopped kernels left at the bottom of your bowl of popcorn.

The list goes on, but you see the point. The odds that someone could track their calorie intake within 65 with perfect accuracy, day in and day out for a long enough duration to see results is basically zero. So that is just yet other reason to create a larger calorie buffer between calculated energy expenditure and calculated energy intake. I know this comment was wordy but it needs to be pointed out for some of those OCD calories trackers out there who think they are being meticulous when in fact it’s almost impossible.

[qT_p]

The audio is on point, and so is the info. Cheers

[MichaelLoweAttorney]

Satiety is there for a reason. Satiety is the only thing a healthy human needs to maintain a healthy body weight. If one can’t manage their weight with satiety, they are likely eating the wrong diet.

How do all other animals maintain their proper body weight? Why only homo sapien needs to carefully track calories to avoid obesity?

[MsFunkyflea]

I agree. My sweet spot is 600 cals below maintenance. My workouts are the same most days but I do vary my steps each day as I add or take out dog walks and chores. I vary between 10-17, 000 steps per day and when I diet to compete ... I really need to eat about 600 less per day to lose weight !!!

[blaine]

Buffering is one part... but isn’t it also the fact that no one can actually measure calories within a 100 cal range with any reliability whatsoever. Most can’t even measure within 300 cals. This is why I always personally go for a 500 cal deficit min when dieting.

[briansounalath]

What he’s saying makes a lot of sense. If you’re gonna do the safe and maintainable cal deficit I’d recommend like -250-300 a day and add in some cardio at least 15-20 mins a day to make up for your body adjusting. So to keep it really simple. Eliminate a soda, or a cookie a day and walk around the neighborhood or even just back and forth in your apartment swinging your arms for 15 mins and you’ll lose a pound every two weeks! It won’t feel like torture and you can have fun by turning on some music. Or call a friend and catch up while walking around. Happy living! ❤

PS - I took an online course in vitamins. 😉

[jockstrapdestiny]

It seems like that hand movement was a result of you watching Coach Blaha's masculine mannerisms.

[steelfalconx]

Layne can you make a video on how to bust through plateaus?

[Rogue-Sentinel]

So glad you brought back the animation!

[AbdulMoqitAzim]

then how is this different than what Jason fung said? Didnt he say the same that if you decrease calories, your body would expend likewise? Please Clarify, Dr.

[sexye]

This is exactly my thoughts regarding gaining and losing. I am holding steady at 3k cals right now gonna be experimenting with the 2 week deficit, 2 week maintenance diet approach in a few weeks to drop some fat per one of your older vids.

[Eudaimonia]

I am documenting my calories now and do notice that at a certain range of surplus I dont gain weight for months, this video confirms my suspicion.

[agostinocoppola]

First of all, thank you so much for creating this content... I am learning so much and sharing it with all my friends!

Quick question, how many calories would you reintroduce after a 7 days water only fast? I was in a slight deficit before the fast at 1800...Would you do a whole week at 900?
Thank you so much in advance

[DadBodFitness]

Really great point! I have definitely found the same thing with my own weight loss and weight gain. It also makes sense to cause for some people your activity can vary day to day. I work in remodeling so some days I'm incredibly active based on the job and other days the work might be more stationary. When trying to gain weight I have learned to gauge my calorie intake based on that as well. Those higher activity days I take in maybe 100-200 extra calories to make sure I'm still in a slight surplus. Thanks dude all the best to you!

[jong]

How do you bust thru the plateaus?
Increase calories around 100 per week as to not gain fat?

[davidlefebvre]

First out of 4 vids on tgis that make sense. Others are ignorant.
Thx for tge quality, shirt info

[floorshirts]

Hey Layne, I have a question about your book. You offer two equations to determine one’s maintenance calorie count, The Harris-Benedict equation and The Müller equation. You say in the book that The Müller equation is your preferred equation. Why is this your preferred equation? It seems to me that there wouldn’t be much variability based on the examples given in the book. If I’m 250lbs with 5% bf, the equation would give the same number for someone that is 150 with 5% bf. I could be reading the book wrong, if so, let me know! I’m trying to determine my maintenance calories and I’m getting two different numbers that are 800 calories apart using both equations. I’m seeking advice about which number to lean towards. Thanks!

[christiancasteel]

Sounds like an excellent topic to pioneer some research one!