Daily and Weekly Calorie Deficit Goal Planning For Weight Loss

This video shows Dr. Evan Matthews explaining a basic example of how to plan weight loss. This video highlights how to determine the length of time needed to lose a given amount of fat mass, how many calories must be cut to lose the weight per day and per week, and how to combine dietary calorie cutting and increased exercise and physical activity to achieve weight loss.

Basal and Total Metabolic Rate - Harris Benedict Equations

Basal and Total Metabolic Rate - Mifflin St. Jeor Equations Example

Calories Burned from MET Exercise Intensity Example Calculations

What is a MET - Metabolic Equivalent of Task for Exercise Prescription Overview Video

Relative to Absolute VO2 and Calorie Calculations

Exercise and Fitness Calculations Playlist

The Compendium of Physical Activities Website (free). A great website for looking up the MET level of various activities.
Then click “Activity Categories”

Link to Dr. Evan Matthews website.

[youtubesurfer]

Best breakdown vid on YouTube. Thank u. I'm 252lb eating clean 1900 kcal working out 700cal 5 days a week I've lost 3lb a week for the past 5 weeks

[nabasny]

Great Video ; you explain it perfectly. Instead of keto, paleo etc videos everyone should be watching this video!!!

[stephendaedalus]

This was exactly the information I needed. Thank you!

[bentrider]

All I know is that 40 years ago I first heard about calories in versus calories out. I started counting my daily calories and kept it around 1500 calories a day until I reached my goal. These days I consume 2000 to 2200 calories to maintain. I eat the foods that I like and eat mostly whole foods. That is simply because you get more satiety for fewer calories that way. I am never hungry. My weight has stayed at the recommended level of 185.
P.S. - I threw out my bathroom scale decades ago. I simply monitor the notches in my belt to see how I am doing. The only time I get weighed is when I go for my physical.

[FeleciaFrequentFlyer]

Definitely appreciate how this was explained. Thank you!

[aryanasmith]

I am learning so much from watching your videos. Thank you so much for sharing this amazing source of information. This one is quite helpful.

[desireemonroe]

I am currently eating in a calorie deficit(on average eating about 1200 calories a day), and I walk for an hour 5 days a week( doing about 2.5 miles/day). I know this would be considered cardio, but am I doing enough to try to maintain my muscles mass so that my metabolism doesnt slow down? If I am not, what would be your suggestion as to what type of exercises I should do or what can I do in my walk (not ready to run yet) to make sure I am not loosing too much muscle?

[crimsonsquid]

I'm sitting at 175. I want to get down to 140-150 range. I'll try to apply these tips

[janpasquin]

Just wanted to ask, why you subtracted -246kcal/day to the "desired" 1000kcal/day? And instead of using 1000 kcal/day as deficit, you chose 1900kcal/day for safety? thanks!

[EchoPancake]

Im 240Ib imma try this and ill see yall in a bit

[SuperJuan]

Doc, thanks for share us that knwoledge, I have one question, ¿How did you know how much weight he has to lose?

[jcdeguzman]

Based on the problem you gave, I was just curious how you calculated the pound/s of weight loss from just the diet alone? Thank you!

[bfouroh]

I've been eating around 1200 cals for 4-5 months now and everything is fine... it's all about cal deficits and not about working out

[uniteck]

Hey, so I am. Bit confused... So I want to lose 2 pounds per week I need to burn 7000 calories (3.500x2) then divide 7000 with 7 so then we have 1000 a day then subtract our maintenance calorie deficit with 1000 and that's what we need to consume every day?

[FITBABU_YT]

Very helpful content!
✅❤️ Whoever is reading this comment, wishing you better health, positive mindset, wealth, superior willpower, and be successful in whatever you aim to achieve. ❤️❤️⁉️

[juleschenutInternational]

Do you have any source, clinical trial or anything on adverse effect of such a big deficit in this short amount of time ?? do you know there's a real difference between 1-2 pound per week and losing 1-2 kg per week ????

[heyitsvarun]

I am currently **76kgs, male, 29 years old, 5 feet 10inches(178cms height**). I have been on a constant diet of between **1200 - 1500calories/day** for the last one month to lose **3kgs from 79kg**. I have been eating healthy majorly and my macros would look like averaging **130 - 180gms carbs; 50 - 80gms protein, 30 - 50gms fats, 20 - 30gms fibre daily**. Also my workouts were home-based, including **5000 steps walked daily (250cals burned), mix of weight lifting, belly exercises, pushups, skipping for a total of 500 cals average burned daily.** My goal is to reach a healthy BMI weight of **70kgs** so I need to lose another **6kgs **atleast. But most importantly i have a wary of **belly fat 36inch waist** which protrudes and bothers me to get on this weight loss journey. My aim is to reduce the belly fat to **below 32 inches**. I don't have any other fat except belly fat as I have a slim body overall. I have also been drinking **green tea, ginger lemon water** to boost my journey and incorporated slight **intermittent fasting** hours of **14 - 16hrs daily**. Despite being on heavy caloric deficits and intense workouts, I am able to lose **3kgs** but my** belly still protrudes**. How can I improve myself? As per maintenance I will require at least **2500 cals** to maintain weight with moderate to intensely active, so im constantly cutting around **1500 to 1800cals(including 500cals for workouts) but as per my weight stats, it shows i have been only losing 6000cals weekly average(0.75kg, if 7700cals=1kg lost) in the last month to attain 3kgs lost from 79 to 76**. I eat breakfast around **11 - 12pm, lunch in between, and dinner max by 9.30pm**. I track all my calories quite accurately using **healthifyme app** so what am I doing wrong. Is there any other ways to accelerate my weight loss process as i wanna cut disturbing **belly fat** first. Don't seem to be building that much muscle either as my workouts are mostly cardio** based. **Also most my meals are delivered from healthy restaurants via **swiggy/zomato **as** I dont**** have a kitchen in the house to cook my meals. No sugars/minimal salt/No junk/no milk.**
My meals would look like - **ragi dosa/oatmeal with nuts, grill chicken breasts/chicken soups, cucumber/carrot salads, khichdis, max 2-3whole wheat rotis daily, fruits(apple, mango, guava, pears). Please suggest me if I can improve my workouts/diet(sorry for long essay)**🙏

[dswynne]

Okay, I am 6'0", 360 lbs. with 25 percent body fat. Do I consume to my maintenance calorie amount, then work it off? Or, do consume just enough to be at my proper calorie amount? Or, simply consume a percentage less than the proper amount, then work off the rest down to my proper calorie amount? Confused.

[ljvallot]

I’d did. small calorie deficit, for some reason I lose 0.5 lbs and my muscle I have retains.

[ravindrayaragunti]

I am currently 230 pounds keeping a daily cal intake of 1800-1900 with a high protein diet working out 6 days a week nearly 2 and half hours everyday of basically starting phase of weight lifting/resistance training low weight etc what should I improve on the The end goal is of 155 pounds any tips good sir??