The Number Of Calories Must I Consume a Day The Number Of Calories Must I Eat to shed weight

 

How To Calculate Calories To Lose Weight

Video taken from the channel: FrumpyFit


 

How Many Calories Should I Eat to Lose Weight? + Calorie Calculator

Video taken from the channel: Dr. Phoenyx


 

How Many Calories To Lose Weight! How Many Calories Should I Eat A Day!

Video taken from the channel: TheSeriousfitness


 

How Many Calories Do I Need

Video taken from the channel: Mayo Clinic Health System


 

A Doctor’s Guide To How Many Calories You Should Be Eating To Lose Weight

Video taken from the channel: Rachael Ray Show


 

Calories Per Day to Lose Weight

Video taken from the channel: ehowhealth


 

How Many Calories Should I Eat a Day? How Many Calories Should I Eat to Lose Weight?

Video taken from the channel: FitnessBlender


How many calories should you eat on average? The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Inactive: Never or rarely include physical activity in your day. Somewhat active: Include light activity or moderate activity about two to three times a week. Active: Include at least 30 minutes of moderate activity most days of the week, or 20 minutes of vigorous activity at least three days a week. Very active: Include large amounts of moderate or vigorous activity in your day.

To lose weight It used to be recommended that to lose a pound per week you would need to decrease total calories by 500 a day. Now researchers. As a rule of thumb you should not eat below 1200 calories for female and 1600 calories for male. How You Can Maximize Your Weight Loss If you would like to maximize your weight loss efforts, use the results from this calculator and apply them to this visual hack. As a general rule, eating around 500 calories per day less than your TDEE will result in the loss of one pound of weight per week.

While it’s important to note that cutting you calorie intake by more will speed up your weight loss, it is not advised that you. This energy target will allow you to lose weight at a healthy and sustainable rate of 1 to 2 pounds per week. 200 kcal. Counting calories is good for losing weight, but is not by itself a recipe for healthy life. In order to have balanced diet rich in essential nutrients while staying below a certain calorie count, you can use a macro calculator to come up with a good mix of proteins, carbs and fats for your daily meals.

The number of calories you should eat each day depends on your body type, age, and activity level. When it comes to weight loss—or gain—knowing how many calories you need can help you gauge whether your diet aligns with your goals. While 2000 calories per day is a fine recommended target, caloric needs aren’t a one-size-fit-all deal. Though each participant’s diet was based on her specific calorie needs, a woman on a 1,500-calorie per day diet would be eating 225 calories at breakfast, another 225 as a snack, 750 calories. 3,000.

2,800-3,000. 2,400-2,800. a These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by.

List of related literature:

An average man needs about 2,500 calories a day to maintain his current weight and 2,000 calories to lose 1 pound of weight per week.

“Damn Delicious Meal Prep: 115 Easy Recipes for Low-Calorie, High-Energy Living” by Chungah Rhee
from Damn Delicious Meal Prep: 115 Easy Recipes for Low-Calorie, High-Energy Living
by Chungah Rhee
Grand Central Publishing, 2019

For example, if you write down what foods you are eating and find they add up to 3,000 calories a day, and you are maintaining your body weight with this amount, you can try cutting back to 2,500 or 2,000 calories a day in order to create a caloric deficit and lose body fat.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Adult females should consider eating 1,100 calories a day to lose 1 to 2 pounds a week, and eating 1,500 calories a day for stable weight.

“The Encyclopedia of Nutrition and Good Health” by Robert A. Ronzio
from The Encyclopedia of Nutrition and Good Health
by Robert A. Ronzio
Facts On File, 2003

For example, if Table 5-1 indicated you need 2,000 calories per day to stay the same weight, then you could consume 1,500 calories per day to lose weight.

“Diabetes & Carb Counting For Dummies” by Sherri Shafer
from Diabetes & Carb Counting For Dummies
by Sherri Shafer
Wiley, 2017

Several clinical formulas can determine how many calories a person needs, but a general rule of thumb gives you a good estimate: Multiplying your body weight in pounds by 10 or 15 (use 10 if you’re more sedentary and 15 if you’re regularly active) gives you the approximate number of calories you burn daily.

“DASH Diet For Dummies” by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
from DASH Diet For Dummies
by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
Wiley, 2014

By decreasing caloric intake by 500 calories per day, a person would lose 1 pound per week (500 calories per day times 7 days equals 3,500 calories, or 1 pound of fat).

“DHO: Health Science” by Louise M Simmers, Karen Simmers-Nartker, Sharon Simmers-Kobelak
from DHO: Health Science
by Louise M Simmers, Karen Simmers-Nartker, Sharon Simmers-Kobelak
Cengage Learning, 2013

An esti— mate of how many calories you should con— sume each day to lose weight safely is 10 calories per pound of body weight per day.

“The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast” by Editors of Prevention
from The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast
by Editors of Prevention
Rodale Books, 2010

There are 3,500 calories in a pound of body fat, so it is possible to reduce one’s daily caloric intake by 250 calories, burn off an extra 250 calories with daily exercise, and thus lose a pound per week.

“The Calculus Diaries: How Math Can Help You Lose Weight, Win in Vegas, and Survive a Zombie Apocalypse” by Jennifer Ouellette
from The Calculus Diaries: How Math Can Help You Lose Weight, Win in Vegas, and Survive a Zombie Apocalypse
by Jennifer Ouellette
Penguin Publishing Group, 2010

Depending on how much weight you need to lose and your energy requirements for that day’s training, a reasonable calorie deficit is 350 to 500 calories daily, or a weight loss of 0.5 to 1 pound weekly (0.25 to 0.5 kg).

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

This diet is carefully calibrated to provide between 1,200 and 1,400 calories a day for women and between 1,400 and 1,600 calories a day for men and is based on what doctors and dietitians recommend for safe, effective weight loss.

“Now Eat This! Diet: Lose Up to 10 Pounds in Just 2 Weeks Eating 6 Meals a Day!” by Rocco DiSpirito
from Now Eat This! Diet: Lose Up to 10 Pounds in Just 2 Weeks Eating 6 Meals a Day!
by Rocco DiSpirito
Grand Central Publishing, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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125 comments

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  • I”m really confused now, its probably because I do like zero exercise but my calorie deficit is like 1,100 calories for 500 less and 1,300 for 250 which seems way to low to be healthy. So I’m now just not sure what to do because I want to be healthy and achieve a calorie deficit but I don’t wanna starve myself

  • I walk up to 46 steps every single day sometimes two or three times a day and I walk a lot and what’s the point of making this video of you guys was no help it makes no sense you guys don’t even sound like you educated on anything because the average person is supposed to eat 5000 calories a day best typically and normally what it says online and you guys couldn’t even figure that out come on now you guys sound like you’re reading off a script you’re not using your own intellect and information

  • Very helpful! In the year 2017 Exercise 2-3 times a week and lost no weight. I figure out it was my diet that sucked. I probably burnt 500 calories and then ate 1,000. Terrible. The year 2018 is strictly diet!!!

  • What if I eat less calories than I’m required? I’m 174lbs. I checked my BMR and calculated how much I need based on working out 5 days a week and it say I need about 2300. What if I only eat about 1700?

  • I lost weight on a strict small portion diet,exercised.Main meals salads tuna,salmon chicken etc.calories i did not follow.I lost 35 lbs and have maintained this area of weight for years, 3 meals, break snacks
    through the day and walked a lot. I started when I was diagnosed type 2 Diabetic no med. control diet and exercise.

  • Hey, thanks you for video. I just worked out my resting calorie burn rate, and I need to consume 1425 (ish) calories each day just to keep ticking over. I am amazed by this because I actually thought it would have been so much lower. I do not obsess with calories and I am very much lead by what my body is asking for, even with cravings. If I am craving something salty, I sometimes think it’s a possibility I have drunk too much water and need the salts to replenish. Love your channel…keep up the fab work

  • please help! i work at night and sleep during the day how in the heck do i lose weight im 5’5 and weight 180. please any suggestions?

  • Hello dear mam, I’m from India… how much calories should I take in a day for muscle gaining nd i have 80kg weight & my height 5fit 8.5inches…. I spend more than an hour in the gym ����

  • Take a month vacation from life if possible burn 1600 in the morning.
    Then 1600 at night eat 1400 to 1500 calories a day. In one month you’ll be a new person if you can push yourself hard enough,, just listen to your body,
    Screw all the routines, Make up your own.

  • Lovely video:) I’m currently needing to put on a bit of weight as I’ve started exercising quite a bit (on week 4 of your newest 4 week program!). I’ve just lost a bit too much (weight loss was never the goal for me, I want tone and get stronger!) and know I need to eat more so am slowly trying to figure out the balance!

  • This is a good video, but honestly for fat people like me I would suggest starting with a calorie calculator because some of us who have fallen off the wagon on listening to our bodies need some visual numbers to help start us out that being said I’ve lost about 30lbs now and I’ve found my body has just adjusted to eating 1,200 calories per day it’s just easy I always thought eating that amount would be impossible for me because I was being stupid but now that I eat about that each day sometimes less it just makes total sense once I get to about 1,000 I can tell by listening to my body just like they said and I usually eat another 200 and go to bed it was so simple all this time…Don’t wanna be fat….eat less……lol Also I’m 5’4 so it’s fine and obviously when I exercise I bump the number up to 1,400 but i’m sick and I threw my back out at the moment so I need to heal so I can continue for the long haul.

  • I’m working at my barn, around 9-11 hours a day in which I ride 1-3 hours a day, mostly sassy horses. For the work, I’m constantly walking, making horses ready, mucking out and generally doing anything there…very hard or just hard?

  • Dear Kelli, if you’re willing to film a “full days of eating”, it’ll be meaningful. We can have a better understanding abt the healthy diet plan.

  • That was so vague, everyone’s body is different, different races, body type, genetics, hormones all play a major role is weight loss or gain

  • I’m 17 164cm 64.2kg and currently trying to lose weight. Didn’t eat more than 800cal for a month and lost very little amount of weight i know i ate too little, i workout 6-7x a week for 30-40min(Zumba) can anyone who’s specialist in this thing tell me how many calories should i eat to lose 1.5-2kg a week? Would help a lot❤️

  • I consume almost 1000 calories per day. My doctor said I am very underweight and said I should be consuming more. Since my family is Japanese I have been taught to always eat 3x a day, but when I eat my meals I get full super easily so I end up not finishing my meals. I rarely feel as if I am starving. Is there something you recommend I do?

  • I love you guys I really do. I just have a problem. I am a pescetarian and I cant afford a nutritionist right now, what is the best way to plan my meals and snacks. 

  • Ive lost over 60 lbs (thanks FitnessBlender), but now I think I may be suffering from an eating disorder. I obsess over every calorie that goes into my body, how much I burn off, etc, so I really want to learn how to get out of it. Thanks for the video FitnessBlender, part of the problem for me was that I relied on the online BMR calculator, and not on what my body told me. Wish me luck!

  • I feel like this is good advice if you are already fit and have created a habit out of a healthy life style. Personally if I never calorie counted I would never realize what a good portion of food actually is. If I never calorie counted then I would consistently over eat because my whole life I have been in the habit of “full” feeling as being over stuffed. It is easy to accidentally over eat if you are just listening to you body. When you are very overweight from over eating your body doesnt want you to cut out calories! Calorie counting is good for becoming mindful of what you’re eating and learning habits that maybe years later become no-brainers

  • I have a question: I’ve been eating around 500 calories for like 3 weeks now (don’t come after me, I know it’s not healthy and I’m changing it now), but I haven’t been able to lose any weight, in fact, I’ve put a few pounds on. I cut sugars, and “bad” carbs. Can you tell me what can I do and why is this happening??

  • I just ate 4200 cals today. I’m trying to gain fat. I hate it when I step on the scale and see a loss. Also I never go outside or pay sports I am completely inactive and i’m gaining well.

  • I would only use this for when I go backpacking so I know about how much food I need to prepare for my trips and allocate meals for each day!

  • I love you guys your videos inspire me! I was only consuming 1200 calories a day an I didn’t feel like I starved myself but I’ve pretty much reached my goal weight an only want to lose a few pounds now an maintain my weight, but since I’ve seen this video an the most recent one where Kelly said she eats 3000 calories a day.. I have stopped being so hard an strict on myself. I still eat healthy but don’t obsess too much now over calories, love u guys

  • I have a really difficult time to eat at least my bmr (1484 calories) but I’m not hungry or anything. I just don’t know how to attain 1500 calories

  • i eat +2000 calery a day..i eat when i’m hungr\ and stop when i’m full.. i need to lose 10 kilo…my calories come from healthz foods and i work out everz day…can i loose weight with this method and cal?

  • is this a good workout;

    Morning; (it it says 10, it’s 10 with one leg)

    10 limbers
    10 standing twisted mountain climbers
    10 push up rotates
    10 mountain climbers
    10 twisted mountain climbers
    10 air kicks
    10 squats
    20 limbers
    10 back extensions and squeeze
    10 hand weight lifts 1.5 kg

    stretching

    Noon/Evening

    20 limbers
    20 stmc
    40 crunches
    20 squats
    50 jumping jacks
    20 tmc
    20 mc
    40 butt lifts (leg lifting)
    40 bes
    20 push up position rotates
    40 hand weight lifts
    1 min hw hold
    1 min back hold
    1 min sitting positioon hold
    1 min plank

    + 7 minute workout

    stretching

    Night

    Long stretching

    Is this ok? and sometimes doing fitness blender stuff:)

  • 1.500 or under is good for me, and exercise about 30 minutes workout everyday. But also riding a bike to school for 5km and back, so 50 km every week. And freaking walking stairs all the time in the school. And if I walk with my friends or something,,, so that makes me lose weight lol:D

  • You two have the best approach to weight loss and fitness. Too many youtubers and everyday fitness and diet “experts” try to create a one size fits all plan in terms of calories, fitness, macros, etc. As teenagers, many of my peers and myself are highly impressionable and believe everything that they hear. In your videos you are very straight up, not to improve your personal wealth but to help improve people in a positive body conscious way. I love your thigh gap video and your fitsporation rant. I’m curvy but I am achieving personal goals in strength that I could not imagine before. So thank you!

  • I eat about 1500 calories a day and workout 4-5 days a week for 1 hour on average doing Hiit/cardio or strength training. Is this safe/healthy?

  • I eat 1,000 cal a day in order to lose weight I’m also working out and sometimes the calories that I burn I eat more is it unhealthy? Because I don’t want to keep doing what I’m doing and not lose weight

  • I have a bmr of 1606, I am working out 6 times a week 35 minutes a day currently im doing the free 5 day workout with these guys. How much calories would I need to consume to lose weight? Do I subtract 500 from my bmr?

  • I am often hungrier on some days more than others depending on what I do or don’t do in terms of exercise as well as many other factors. I use MFP to track but I try to focus on macros and averaging my goal across the week which it shows you. Soooo some days I may have more avocado and nuts and healthy fats and end up going over my calorie target but other days I am under and may have higher carb or protein intake. As long as it evens out to my goals roughly over a week period I don’t think the day to day needs to be obsessed over. I think it’s a good guide for some people though. I like the listen to your body approach you guys have adopted here but tracking for me is a guide to know I am getting enough of the good things into my body and because I don’t have tons of weight to lose I don’t mind if I have some chocolate here or there and not write it in…rather focus on the positives of healthy eating and try to slowly minimise the junk knowing my body is fueled correctly but not chastising myself and guilt binge more!:)

    I lost weight over many years then was skin & bones bedbound for years then dramatically gained weight (about 40kilos in 3months) to mid-healthy range (according to BMI guides which I don’t care for too much) then trying to tone up and turn what was mostly fat gains into muscle so I don’t really have much of an internal eat/stop eating instinct. It is slowly coming in after nearly 5 years trying to eat healthily/stable now but that guide is a handy backup also.:)

  • I was using a digital calculator for calories some weeks ago before knowing your channel, and I’m still using it right now too but i’m less enthusiastic about it, I really don’t care and I think I’ve found a balance. I was consuming a low amount of calories but ever since I started doing your work outs suddenly I started to be MUCH more hungry.
      At first I tried to still follow the “diet” from before and don’t eat more, but some days ago I couldn’t sleep because I was too hungry, and I’m not the type of person to do snacks at night. I got off of my bed, adopted a midly “f*ck it” attitude (but a healthy one),  and ate an apple plus a cup of yogurt and finally I could sleep well, even if technnicaly my “maximum” of calories for the day, determined by myself and that calculator was over. I guess this might be an example of listen to your body attitude. I’m still technnicaly on diet, but now I’m caring less and less and I’m more focused on eating healthly and just eating healthy food in smaller portions to lose weight. I’ve decided to eat a little more on breakfast so now I almost never want a snack during the day. I used to be eager for the lunch during the morning, but now I feel much better. It’s really a trial and error. Thank you for this video! I really love your channel and you both, you’re helping me a lot!

  • This video seems really helpful and great. However, if you have an eating disorder DO NOT WATCH IT. I personally decided not to watch it because I know it will mess with my mind and I won’t be able to continue eating the appropriate amounts in my recovery, so please if you are struggling with ANY eating disorder please talk to a psychologist or psychiatrist about your concerns. I wish you the best and just remember that you’re not alone!

  • Its a bit hard for me since I have made a transition to not eat processed foods, does anyone know a good video in regards to calorie intake and whole/ raw foods.

  • Just let you guys know that I really love the way you guys thinking about healthy lifestyle rather than just stick ass in each calories every single day:)
    I am that type of person. I mean i have problem with my eating time. I love good food but since i read some wedsite/video/blog/newspaper about you can gain weight if you over eat despite it good or bad. I was shock when I calculate how much cals per fruit/nuts/poutry that i normally eat. I try to stick my meals < 1500 cals per day in order to loose weight and yes I do work out. But damn I feel freakin tired and have like no motivation to workout even I go with the science like 5oz protein 5oz cabs along with vegetable fruits dairy per day. I rather do not know about them and just enjoy the amount that I want. I guess listen to your body is a thing that I need to tell my mind right now...

  • I guess I’ve never really thought about what I’ll be doing “10, 20, 30 decades” from now.  Is that bad?  Should I have a 300 year plan?

  • wait you’re telling me I should be eating 659 extra calories? That’s scary man…I’m scared to transition like what if I gain it all back ahh..I was told 1300 was a good deficit but even if I assume my tdee is lower it’s still 500 calories how did I think 1300 was okay??

  • What is the best food for 14 years old and for breakfast and lunch and dinner also i am playing handball i want to lose weight quickly……and if up24 good app to know what should i do??…and i want to be fit and musculer

  • This was informative. I wouldn’t mind gaining a pound or two, but it always go to my stomach not my hips, any suggestions? Overall great video.

  • 0:20. �� Uh, people don’t eat like that though. Plain broccoli, plain carrots, plain apples, plain brown bread, plain water… ��

  • 1330 is my bmr. I hope i can lose weight quickly for this years talent show, me and my sister always go but she’s always been brighter, prettier, taller and slimmer than me, i hope i can atleast look decent next to her.

  • I lost 7 pounds in 7 days lol (reason is because I just got a tooth pulled so I’ve been watching what I eat and a lot of yogurt, mash potatoes)

  • Why do apps like My Fitness Pal always put me around 1,200, consistently, for 1-2 lbs of weight loss a week when my BMR is 1,500???

  • I’m so glad I discovered Fitness Blender�� Never felt more fitter and stronger. Kelly/Dan love the couple banter on your 5 day challenge videos, something to smile about when my muscles are screaming. Kelly proud of your journey, you’ve come a long way. Well Done �� FB Thank you for the motivation, the tips and the best fitness videos.

  • I really love your videos. My doctor also talks about overall health and she never pushes diets of any sort. She talks about what to make sure to eat along with exercise and getting in water during the day. These videos make me want to watch more videos (I am a relatively new subscriber). Thank you!!!

  • I am a child and I excercise for at least 2 and half hours a day. (dancing, walking, running, skating) I use S Health and I eat around 900 calories a day, is that bad? Am I staying fit?

  • Check out the app called MacroFreak, you filter restaurant menus by calories, and find a meal that fits your diet!

    https://MacroFreak.com

  • I would like to see a video on eating habits and what listening to your body looks likehunger and thirst vs craving and boredom eating. Thanks

  • Let me tell y’all, easiest way is to eat 1 footlong sub from subway a day with a bag of chips. I eat 6” of the sub for lunch, 6” for dinner with a bag of 160-240 calorie chips. Went from 174lbs to 148lbs in 4.5 weeks. Drink only water and stay consistent. I work a night shift job in the military. So I wake up between 11am-1pm so breakfast isn’t necessary. When I was eating a whole footlong sub before work with a cookie and a bag of chips then snacking all night at work and eating a 1,500+ fast food calorie packed meal for dinner it caused me to gain about 2 lbs a week. I walk about 2-4 miles a day with my job, so that’s a factor too. The diet I did will put you at 1200-1400 calories a day and you’ll lose fast.

  • Water and no fast food. You can still eat sweets and the weight will fall off. No exercise is needed. You have to stick to water and cook your meals. It’s worth it.

  • Wow. So, eat less, move more eh?
    Something the public have been trying to do since 1980 don’t eat fat though!
    And still the obesity/T2 epidemic continues at an exponential rate.

  • I’m 13 and every week I lose at 4.5 pounds. But I don’t diet or eat less, I just workout 20-30 basically everyday, so is that bad or is that ok?

  • My ideal weight is 150lb, so 150×12 = 1800 calories to loose a pound a week. I have lost 64lb in 7 months on 800 calories and no exercise as I’m disabled. If I had 1800 calories I would be putting weight on? It makes no sense.

  • How do you factor in exercise?. Let’s say I am to eat 1500 to lose weight. I exercise and burn 300 calories. Do I need to replenish those 300 calories so that my body doesn’t go into starvation?

  • I think it’s irresponsible for you to note that “gender is a social construct” in this context. Dietitians should be the last line to give into social pressure when it comes to biology. When it comes to weight loss and bodies bodies don’t care about recent societal changes. The same science separating male and female bodies exists in the 21st century. Now, perhaps you could point out the prevalence of hormone treatments and I’m sure that has an effect, but only for the small percentage of the population taking them.

  • When it comes to eating healthy, you must never fall victim to modern fad diet plans. Extreme diets are a risk for your health, especially ones that seriously restrict your everyday nutritionary intake. While they may induce fast weight loss, these diet plans are never a long-term answer for your weight problem. You should look up Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.

  • Guys. lost a lot of weight does not need to be hard (I used to think it did). I’ll give you some tips right now. Look for a popular diet plan called Custokebon Secrets (just google search it). Thanks to it I’ve lost tons of weight. I should not even be speaking about it cause I do not really want a bunch of other guys out there running the same game but whatever. I’m just simply in a great mood right now and so I’ll share the wealth lol.

  • I think people would diet better if they didn’t have to count calories and just be aware of the type of foods you eat,small portions to loose weight,and maintain,cut back when you over eat,that is my suggestion.

  • My BMR is 1393/day. Im just about to turn 15 and 163cm tall. Is it bad if i eat 1200 calories a day and work out everyday (strengh/hiit) for atleast 30 minutes

  • Well to lose i should eat 1300 and to maintain i need to eat 1800, and I’m just eating like 800, max 1000 per day, don’t get me wrong, I’m not sick or something lol, I’m doing intermittent fasting ( the warrior diet ) 20:4 so i eat a big HEALTHY meal ( spinach, kale, broccoli, quinoa with fish /chicken anf omelette with spinach and mushroom or some fruits and usually nut butter, ) because of that I’m usually eating nut butter to get some calories and to get energy for when my fast starts again! I’m not even hungry because of the nuts that keep me full for long

  • Exercise is the answer. The body may never recover from the protien/ fat stripping that occurs with a diet ie sometimes causing permanent damage to the structural integrity of the body. Calorie restriction diets are purely for losers. Most folks who say for example ( 190 # male) need 5 to 6000 cal a day to fuel a real exercise program ie 40 miles a week running. Once the metabolism heals through real exercise, we lose weight wwhe eating more. This is the evolutionary design is hunter gatherer/ persistence hunter. The balance between addiction to food, diets ie self denial and exercise is weighted towards real exercise. Most folks don’t have the discipline for a diet but even if they do, they will strip protien and suffer those diseases. The classic example of a food restriction disease is osteoarthritis.another eexams is methamphetamine. Everyone says the teeth fall out because the drug is acidic or whatever. The only reason the teeth fall out is calorie and protien restriction. This is why diets are BS. The more successful you are at them the more your insides will look like a meth or crack addicts toothless mouth

  • If I workout for at least 40 minutes doing a walking dvd at home by Leslie Samson, and I do this 5x’s a week, is this considered lightly or moderate activity? The activity level is what confuses me the MOST:(

  • Guys 1300 calories aren’t much!!!!!
    100g of pizza are 266 calories!!!! That means you can eat about 5 pizza slices A DAY!!!!!! If you got 1300 (i read most of the people got it so) you’re either underweight or 12. STOP COMPLAINING

  • Someone told me about site called NextLevelDiet. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack

  • That a lot of info in one video. The first half of the video on how calculating your calories or maintaining per day is interesting. The movement thing just feel like too much. But it’s informational. (The math part is a little complicated to graph if your not use to calculating though)

    I liked the second half of the video which talked about how many calories equal to 1 pound and how much less calories you need daily to burn the weigh you normally take from eating a day. That was a good one.

  • According to this calculator I only need 3500 at the highest activity level. That was what I ate when I was about 40 pounds lighter than I am now. I currently maintain at around 4500 a day, though it depends on how hectic my job and lifting gets. Its crazy how much genetics can drastically change your caloric needs.

  • So what should one do if they want to build muscle mass while losing body fat? How does one eat? EX. if I want to for example grow my butt and do glute exercises at the gym, but want to lose inches around my waist, should I still eat for a caloric deficet?

  • 3500 calories required to burn to lose one pound weight
    How Many Calories In A Pound
    https://healtrick.com/how-many-calories-in-a-pound/

  • Hi, im noy good in english but i calculated my bmr and the result is 1635.4 and i multiply is by 1.4 because the video says multiply the bmr to 1.4 if your not an active person and my result is 2289.56. Can someone tell me what is the calorie i need everyday. Because recently im doing a diet of 1000 calories a day. And i loss 1 kg each day.

  • Would you suggest a larger calorie deficit based on BMI? For instance, if my body fat and BMI is in the obesity range would you recommend going higher than a 500 calorie deficit?

  • To lose weight FAST, eat 250 calories or less each day. And the carbohydrate allowance 10 grams or less per day. Temporarily do this lose half a lb. Per day. To Reach your weight goal ��and try to work out at least 30 minutes a day. The calculations on this video are 100% correct I do highly recommend this! Is a very slow way to lose weight! it’s true how to lose half a pound per week.. that’s it… bye for now! Good luck to everybody��

  • THANK YOU for explaining the calorie intake so well. very simple and easy to follow and thank you for posting the link below to your page and calorie calculator.

  • Thank you so much for this video! I love how you were simple and got to the point❤️ this helped me a lot and I’m about to go use the calculator!����

  • I tried your calc and for me it says 1945-2045 cal per day, when i go to a european site sevral, they suggest 1600 maximum cal per day

  • I’m glad I saw this video. I’m tired of being called names because of what I look like:( I have now started just eating healthier, and workingout. Thank u FB.

  • You are so beautiful! I have been trying to figure out a way to understand this whole calorie counting and you totally helped! Thank you!

  • So can u calculate for me
    Am 42 years female
    5’4
    No workout
    Want to lose 30 pounds
    How many calories I should consume to lose weight.

  • Thank you girl, but my question is what do I do after losing the weight. I can always lose weight but months later I gain it all back, I’m so tired of trying.

  • Well I started my weight loss journey without knowing this and I was eating around 1,600 2,100 calories a day and I was losing around 2-4 pounds a week. I was happy about it but I was a little concerned since I knew I was supposed to loss 1-2 pounds a week, not 3-4. I just thought since I’m young and active, I’m just losing more weight than I thought. I just figured this out and found out I was eating the amount of calories that I need if I was doing little to no exercise to lose a pound a week, which means I was eating too little. I’m so happy I found this because I want to lose weight the safe way, which is slow and steady and I can adjust my calories since for about two weeks I won’t be able to exercise as much for right now. Thank you������

  • It looks like the site I recommend in the video is not working temporarily. Here is an alternative website to calculate Step 1: https://www.active.com/fitness/calculators/bmr
    Do step 2 & 3 as shown in the video. Sorry everyone! ❤️

  • Hi, please help! I have been counting calories for the past 3 months but I had it set at 1,250 calories I did loose a significant amount of weight (18 lbs) but now that I’m seeing this it says that I should actually be eating 1,691 calories a day… I’m so confused.. wouldn’t I end up gaining a lot of weight if I start following the 1,691 calories daily it’s 441 calories more than I’ve been consuming for the past 3 months. Thank you!

  • Energy expenditure calculations are not exactly accurate. They really just provide a ballpark range. The gold standard is utilizing Indirect Calorimetry, but it’s not really accessible to the general public. Weight loss isn’t so cut and dry and it’s dependent on various factors.

  • i suffered from a severe eating disorder and got to 33kilos at a height of 160cm. it honestly makes me so upset to see all these young kids saying they exercise at least 1 hour or more and eat less than 1000 calories. that’s exactly how I got into that mess and it led me straight to a mental hospital (where I’m now recovered and eating normally). please, take it from me less than 1000 calories is NEVER okay, ESPECIALLY if you’re exercising. your brain alone uses 500 calories and when you’re young you need even more. it’s hard to get your head round when you’re ill, but it’s the sad truth
    please take care of yourselves

  • Y’all I’m 15 & 56kg and using this method I need to eat 1300 kcals for a 500 calorie deficit with light workouts but it’s really hard for me to hit that number cuz it’s so low:( help I fail every time I try and end up losing like 1 inch every 6 weeks. Should I workout more tho?

  • Question: After an intense workout, my body particularly craves carbohydrates. Is that normal? My regular 120-150g of carbohydrates doesn’t feel like it’s enough. My goal is to lose weight and I’ve been working out everyday for about 6 months now.

  • I never understood if the total amount of calories per day to lose x pounds is with or without the calories lost during exercise. For example I need to eat only 1000 calories per day to lose x pounds. And that day I lost 200 calories during exercise. The total amount of calories I will eat is 1000 or 1200 calories (because if I subtract the calories spent i will only had eaten 1000). Can someone help me?

  • is it healthy for me to eat up to 1696.85 calories a day? I’m pretty active I exercise constantly through out the days, what if I end up reaching my goal how do I maintain my weight how many calories do I take in now?

  • I wish you were my coach:(
    I’ve changed my diet up so much, I’m trying to keep it around 800 calories. Eat very clean. Starting to exercise crazy. I want to be so thin.

  • I feel like I move different everyday some days i get 14,000-16,000 steps some days only 4 thousand n on the 4 thousand days I will do strength training jump rooe or 30 minutes of calisthenics but how much to stay in a deficit vs maintain so i keep going UP DOWN UP DOWNNNN OMG

  • I’ve tried everything and I really didn’t want to fast so I limit my calorie intake to 200-400 a day and spent 2 hours in the gym 20 times a month so I calculated that if I’m 1kg of fat there is 7500 calories I need to loose like 800+ per day do I will lose around 500 calorie it’s hard but it works

  • i’ve been watching your videos for the past couple of days and you’ve motivated me to not drop so low in calories and instead stick with a 250-500 cal daily deficit. i’ve cycled for years between sticking w 1200 cals/day to quitting in frustration and eating whatever i want bc i’m just so hungry. i’m scared this yoyo-ing might cause irreparable damage to my body so i’m gonna focus on sustainable eating habits and slow & steady weight loss:)

  • There is no need to calculate BMR and TDEE and in reality they are just estimates that can be fairly inaccurate. Calculating calories consumed is what matters but even calculating it isn’t completely necessary if you eat the same type and amount of food every day. Simply eat fewer/more calories than you are currently eating to lose/gain weight.

  • I used to eat around 600-850 cals a day for the last three months and my weight have been 98-81.55 kg and then it just stopped completely I had irregular menstruation then I feel weak. Now I’m doing this calorie deficit and it says I have to eat 1,860 cals a day, I got used to eating so little that I don’t know how to eat more and I become paranoid.

  • I’m so confuse my fitness pal tells me I should be eating 1400 cal to lose weight and then I did the calculation that you said and it told me that I have to eat 1869

  • You only spoke about maintenance calories goal.. What about weight loss? I’m sure that we need A LOT less than 1000 calories over BMR… 

  • I once read that you shouldn’t eat below your BMR because your body is going to halt weight loss to conserve the energy it needs to function. What are your thoughts on this?

  • Someone expalin me this: I burn about 150 kcal running.After that I burn 500 cal in other things like bike.How much do i burn in a day if 1 kcal equals 1000 calories?

  • Because of this video, I deleted My Fitness Pal from my phone. I was definitely obsessing over calories too much and probably not eating enough. As long as I’m eating things that are good for me and don’t feel hungry, I have nothing to worry about.:)

  • I feel like I managed to fuck up simple instructions somehow ��. Im 5’4, 253 lbs and 20 years old my BMR is 2319 I go to the gym about 2-3 days a week for a few hours. So I picked 1.37 and I got 3,177. Does this sound right it sounds about right. When I put it into an online maintenance calories calculator I get 2616, which is way different. Trying to loose weight for the better.:)

  • Idk at 1700 calories a day I can’t lose any more weight, according to the formula my TDEE is 2700 which means i should eat 2200 and still be able to lose weight. Makes no sense

  • SO you’re not taking into consideration that high muscle mass requires more energy expenditure, fat requires no energy expenditure. So a 150lbs woman with a body fat percentage of 32% actually requires less daily calories than a 150lbs woman with a 20% body fat percentage. Also you are not calculating the thermal effect of macro-nutrient. Protein actually takes energy to breakdown where as there is no thermal effect with fat breakdown. So your analysis seems to be very basic and vague and not at all specific.

  • I use my stationary bike everyday for 45 minutes (ten miles) and do my steps+whatever else I have to do that day (go to the park, grocery shop, yoga, etc.) Would you call that heavy exercise or moderate.

  • A mi tambien me gustan sus videos, Ojala y pudieran subir videos traducidos al español. Cual de sus videos me recomiendan para hacer diario y bajar 20 KG. En 2 meses o 3.? Tengo 40 años peso 70 kg. Ayudenme porfavor.

  • Where has this 1lb fat = 3,500 cals! Come from!? Nobody knows, it’s a made up figure sometime around 1917! Watch Dr Zoe Harcombe YouTube video as she tried to find out ��

  • So I work out hard every day but, my level of hard isnt what a 130 lb woman would consider hard. How do I know which activity level I am.

  • Hi I just came across this video and Idk if you’ll see this, but I’m kinda lost on step 3 lol. I’m 17, 5’2′, and between 110 and 115 lbs making my BMR 1366.75 and my TDEE 1981.79. Based on that information, what would be the range I should eat around everyday? Thank you so much!

  • Does calorie deficit only reduce fat or it also cur our muscle mass?
    If it does cut our muscle, whats the ratio? How much fat vs muscle mass

  • My TDEE is 2103. I’m 5’2 and 209.2. My average calorie intake on my app says 2400 calories. I started my deficit at 2000 calories yesterday cause I love eating food and barely have any self control. I will do this for a month then lower another 100 cals. XD thanks for this video!

  • Yeah, but kniw, supposedly around 3600 with standard 25to26 degrees Celsius but even by summer at hot temperature I burn over 5k and hyperthyroid

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Next Level Diet*.

  • Why woman need less calories compare to man��. Its not fare womans need to eat to and mans not glutans you spedind eating disorders, you meanone!

  • This approach includes activity (exercise). So my numbers are av.1,550 calories daily. I will only be exercising 3-4 times a week. Do you still suggest eating 1550 daily? Or 1550 on exercise days and 1300 on non-exercise days? Please help! That is what has got me confused.

  • so i need to eat about 1000 kcal per day do lose 1lb per week lol i thought i was undereating but it looks like I was doing the right thing

  • is 1,000 calories too little? my TDEE is 1,515 which leaves me with not much to eat and it’s very discouraging:( when i started my “weight loss journey” i was eating 1,250 calories per day, but i was staying at the same weight. turns out i had to eat fewer calories:/

  • I’ve been doing Awesome with your advice. I eat about 1,100 calories to lose weight coupled with exercise. My question is once I hit my goal how much do I eat to maintain?????? Please help Doc

  • I know I’m pretty late in seeing this video, but I wanted to thank you so much for showing us this. It really puts me into the perspective that I shouldn’t be scared to eat and that under eating, especially while being a teen, is really not healthy for me. Again, thank you!!

  • This is really helpful thank you:) But there is it… I train 4 times a week (only running about 6km 37-38min). I use myfitnesspal. There my calories for losing weight are 1690.
    I calculated how much should I eat to lose weight(-350kcal) by this site you showed and it is 1704. It is somewhere there. But I dont lose weight from 2 weeks(I maintain or gain)… and I really track everything I dont know what is the problem. Maybe I have adapted and my metabolism is slower now:/

  • So its saying that I should be eating 1700 calories a day, and isn’t that way too high? I usually eat around 1600 a day and I still gain weight no matter what. Maybe I should go back to eating 1000 calories a day because that seems healthier.

  • Thank you soooo much ma’am this helped me a lot cuz I used to eat 9000-1000 each day but after doing this I got 1,469 and I’m so happy ��

  • The activity level always confuses me i dont know if im going to high or not. I lift weights for hypertrophy 6 days a week for 1 hr and 30 min and do low intensity walking at least 30 min to over an hour everyday.

  • What if you’re skinny fat and want to lose fat and gain muscle.. do I “bulk”? do I do a calorie deficit..? I feel like there’s not a lot of fitness people talking about skinny fat people..

  • I’m shocked at how many calories I can eat. I’ve been following the myfitnesspal app which told me 1,200 calories per day. I should be eating about 1,900! No wonder I always plateau after I lose water weight!

  • your videos are Awesome, just sub and have watched like 20 of your vids already in a couple of days, I would like to know your take on Intermittent Fasting, Thanks!!

  • This means I should already be losing weight, but I don’t… My tdee is around 1750 and I eat only 900-1000 calories. I see no weight loss at all… I guess I’ll be chubby all my life