The Number Of Calories Must I Eat (A Calculator for TDEE)

 

The ONLY Accurate Way to Calculate your TDEE | Making Kombucha, Edible Skincare & More

Video taken from the channel: MissFitAndNerdy


 

weight loss calorie calculator

Video taken from the channel: Jordan Syatt


 

How To Calculate Maintenance Calories | 2 Ways

Video taken from the channel: Paul Revelia


 

The MOST Accurate CALORIE CALCULATOR | How to Calculate Your Maintenance Calories and TDEE

Video taken from the channel: MissFitAndNerdy


 

BASICS: How to calculate your BMR + TDEE

Video taken from the channel: David Cooney


 

How To Calculate Calories To Lose Weight

Video taken from the channel: FrumpyFit


 

What is TDEE? (Total Daily Energy Expenditure)

Video taken from the channel: PictureFit


 

Most Calorie Calculators Are Wrong

Video taken from the channel: AlphaDestiny


 

The ONLY Accurate Way to Calculate your TDEE | Making Kombucha, Edible Skincare & More

Video taken from the channel: MissFitAndNerdy


 

weight loss calorie calculator

Video taken from the channel: Jordan Syatt


 

The MOST Accurate CALORIE CALCULATOR | How to Calculate Your Maintenance Calories and TDEE

Video taken from the channel: MissFitAndNerdy


 

BASICS: How to calculate your BMR + TDEE

Video taken from the channel: David Cooney


 

How To Calculate Calories To Lose Weight

Video taken from the channel: FrumpyFit


 

What is TDEE? (Total Daily Energy Expenditure)

Video taken from the channel: PictureFit


And he wants to drop 10 lbs. Like you, Charlie used this calculator to find his TDEE: 2,500 calories. Then he picked the “fat loss” option, which told him to eat 2,000 calories per day. Now, after eating 2,000 calories per day for 3 weeks, Charlie expects 3. If you’re Sedentary, we’ll multiply 1,882 (BMR) by 1.2 to get a TDEE of 2,258, which means you’ll need 2,258 calories to maintain your current weight, support bodily functions and to walk around your house, to go from your car to your office, from your office back home, etc.

Let’s imagine a scenario where you are not Sedentary. If your daily calories from the calculator is in the range of 1200-1500 then the Diet-to-go Balance plan may be a good fit for you. Note that prices are around $18-24 per day. “I just wanted to let you know how much your site has helped me over the past 6 months. As you can see there are several factors that configure your TDEE, and without having all of them added up and accounted for properly, we really cannot give you an precise number of calories for you to eat in a day; to lose weight for example. Use this simple TDEE calculator to calculate the exact number of calories you should eat each day to get results. Use this simple TDEE calculator to calculate the exact number of calories you should eat each day to get results. (calorie surplus), and eating the exact amount will help you maintain your weight.

One pound of fat equals roughly. Yes, this accurate TDEE calculator is an advanced tool that helps you work out how many calories should you burn a day. Our TDEE calc considers your BMR, also the calories that you burn during your activities and exercise on a daily routine.

To calculate TDE. Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier. Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards to account for the calories you burn. Calculating Your TDEE for the Right Calorie Intake Guide Authored by Corin B. Arenas, published on September 20, 2019. Sustaining a healthy diet is challenging for most people.

There are days you might indulge in too much food, and other times, you might hardly eat anything healthy at all. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the body wouldn’t adapt and compensate for a 2,000-calorie diet.

Your weight loss calories are based on your macro calculator numbers.. The Macro Calculator calculates your TDEE (Total Daily Energy Expenditure), then uses that to set the amount of calories you will be consuming while following the IIFYM diet for fat loss.In order to lose weight (burn fat) you need to consume less calories than your body needs. A calorie deficit of 15-20% off of your TDEE is.

List of related literature:

» RMR calculators: These calculators use complicated formulas that take into account several criteria to come up with a unique number of calories you should consume per day.

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

Participants are instructed to eat 1000–1500 kcals/day (low-calorie diet), depending on their initial body weight, and to reduce dietary fat to 20–25% of calories.

“Encyclopedia of Human Nutrition” by Benjamin Caballero, Lindsay Allen, Andrew Prentice
from Encyclopedia of Human Nutrition
by Benjamin Caballero, Lindsay Allen, Andrew Prentice
Elsevier Science, 2005

If we use a rough guideline of 12 cal/lb as an average caloric intake during the lowcarb week, an individual might alternate a day at slightly lower calorie levels (for example one day at 11 calories/pound) with days at slightly higher calorie levels (14 calories per pound) to get fat loss going again.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

People who are small in build may need to cut back even more, to 1,500 calories a day, while those who are larger or more physically active may be able to eat between 1,900 and 2,000 calories a day.

“The Rhodiola Revolution: Transform Your Health with the Herbal Breakthrough of the 21st Century” by Richard P. Brown, M.D., Patricia L. Gerbarg, M.D., Barbara Graham
from The Rhodiola Revolution: Transform Your Health with the Herbal Breakthrough of the 21st Century
by Richard P. Brown, M.D., Patricia L. Gerbarg, M.D., Barbara Graham
Rodale Books, 2005

For maintaining body weight, you should eat up to 42 calories per kilogram of body weight a day, or 3,444 calories a day.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

This quickie calculation doesn’t include that information, so if you want to get more precise, schedule a visit with your dietitian to determine your daily caloric needs.

“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

At a minimum, you should eat 13 calories per day for each pound of your optimal weight; in general, that means no fewer than 1,000 calories each day for women or 1,200 calories for men.

“Transcend: Nine Steps to Living Well Forever” by Ray Kurzweil, Terry Grossman
from Transcend: Nine Steps to Living Well Forever
by Ray Kurzweil, Terry Grossman
Rodale Books, 2010

If your energy needs are greater than 3,000 calories per day, you can use the 3,000-calorie recommendations as a starting point because, as we will discuss later, these servings are an estimate of the minimum number of servings needed in each group for a healthy diet.

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

You can estimate your BMR with a simple formula.

“Memmler's the Human Body in Health and Disease, Enhanced Edition” by Barbara Janson Cohen, Kerry L. Hull
from Memmler’s the Human Body in Health and Disease, Enhanced Edition
by Barbara Janson Cohen, Kerry L. Hull
JONES & BARTLETT PUB Incorporated, 2020

The current National Institutes of Health (NIH) guidelines recommend a decrease in caloric intake of 500 Calories (kilocalories) per day for overweight and moderately obese persons (BMI >25 but <35 kg/m2) to achieve a weight loss of approximately 1 pound each week.

“Guyton and Hall Textbook of Medical Physiology E-Book” by John E. Hall, Michael E. Hall
from Guyton and Hall Textbook of Medical Physiology E-Book
by John E. Hall, Michael E. Hall
Elsevier Health Sciences, 2020

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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  • I think the preparation of the brussel sprouts have a huge effect on your digestion too. Boiling them helps to break down the fiber and structure of them more, so they might be easier for you to digest

  • I’m very excited that you got an Oura ring! Please report back how it works for you and how accurate it is. I’m thinking about getting one and trust your opinion.

  • Hey Paul! Absolutely love the info you provide. I’m not a IG user nor on FB. I have a? from a 45 y/o (me) advanced exerciser and dieter. Where do we send?s if not on these platforms?

  • I made a weight loss plan (conservative and meant for long term, to lose about 500g/week), but I’ve been falling behind on expected weight loss for a couple weeks now. Would you recommend amping up the weight loss in the immediate short term to get back on track now while it’s still early or should I just let things proceed as they are (assuming I stick to the plan with better discipline from now on)?

  • So I used to rely on those calculators very heavily. If my calculator said I needed 1550 calories, that’s what I ate, no matter what my body and hunger cues said otherwise. Of course, that was fine the first couple months when I wanted to lose weight. I really didn’t notice any changes until Christmas break, when I dropped from 140 lbs in September to 110 lbs.
    I didn’t understand what I was doing wrong, because these calculators said I was getting in enough.
    And there was the fact that I was so paranoid about eating too many. Some days, I would only eat 900 calories OR LESS.
    It was when I decided to play it by ear that things changed. I bumped up the calories I ate by a lot, really.
    I have maintained the 110 lbs for a couple months, but now I’m looking to be 115, at the least. The biggest obstacle for me is my fear of weight gain of any kind.
    Any tips to help with that fear?

  • 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.

  • 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??

  • Hello, Thank you, great presentation and that’s really helpful info! I’m just having a real problem calculating my activity level. Please can you help me work out whether I need to multiply by 1.55 or more like 1.725? I go on my exercise bike religiously every single morning (the resistance of my indoor bike is unfortunately stuck at the highest resistance level 15 so I kinda cycle standing in a “fairly leisurely” way for 40 minutes while watching youtube videos which shows up as 300 calories burned each time (although no sweating, not that intense and not increasing my breathing rate). The rest of the day is quite sedentary unless there is some housework needing done, and I’m also daily pottering round the kitchen preparing meals, washing up. So would that be 1.55 or 1.725? Thank you in advance if you can clear that up for me.

  • I’m enjoying your content but one request: TALK MORE SLOWLY! I can’t keep up and the information is great and it’s a shame to have to keep rewinding because you’re going so fast.

  • Hi! Thank you so much for talking about the importance of figuring out your TDEE the right way. When trying to be in a caloric deficit, I always ended up bringing my calories too low which slowed down my metabolism (and became my TDEE). This wasn’t compatable with my hard training (because a dumb calculator told me to eat only about 1400 cals per day). It sucked but now I recomped and my new CUT calories are about 1700 per day. I feel much better overall and I feel happier and more confident in my body. Consistency and sustainability are the key and a healthy approach for fat loss.:))

  • Picture Fit Presents: Fitness Terms Explained.

    Simple. Straightforward. Self Explanatory.

    I was thinking of clever titles, like “Breaking Down the Bro Science” or “Sound Like A Fitness Scientist Saturday” or “Limbering Up Your Fitness Lingo”, but, in the interest of crystal clear clarity, I think simplicity is probably best. After all, the purpose of the series is to dispel confusion over esoteric fitness nomenclature. A simple title is in spirit with that goal.

    The video itself was fun and informative as always. I think an understanding of TDEE is difficult to separate from other concepts like BMR and TEF and EAT and NEAT, but you did a commendable job of keeping the explanation short and effective PicFit.

    I noticed you included “Moment Arm” in the word cloud at the beginning of the video when illustrating examples of esoteric fitness terms. Looking forward to that video possibly, someday.

    I liked “Caution Man” at 3:07. Not the most exciting Marvel hero, but he does keep the Avengers insurance premiums low.

  • I’d really appreciate it if you made a video about getting back in shape. I used to be in the 1000lb club but I haven’t lifted in a year and a half. I went to work legs today and I barely deadlifted 225:(

  • Many people probably don’t know this but should search “paul revelia layne norton” and watch some great podcasts, tutorials and other stuff!

  • what level of intesnity should i use? I work out 6 days a week, each day I do 6 sets of 12 rm reps. 2 chest days 2 back days 2 leg days

  • The only point in the whole video is that less calories=weight loss and more calories=weight gain. This guy doesn’t give advice you’d hear from an actual gym goer, and waaaay overcomplicates very simple points. Don’t be fooled into thinking maintaining your physical wellbeing has to mean 24/7 stress, caculation and “perfect” diets or routines.

  • 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.

  • This is getting scary. Every time I think of something or wanna learn more about fitness you upload a video on the topic. Is this a sign?

  • a question that ive really wanted an understandable answer to is how many calories do i have to burn in a calorie deficit? People give me the idea that i have to burn more than i consume. For example if i eat 1,500 a day i have to burn 2,000 a day. Please help!

  • how long does an exercise​ have to be to be considered an exercise. if I exercise for 10 minutes a day for 6 days would I be heavy exercise? how long does an exercise have to be for it to count according to the equation?

  • 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! ❤️

  • The average healthy man needs to eat 2500 calories a day to maintain. If you’re active it’s about 2700-2800. But if you’re cutting, your goal should be to only eat 2000-2300 calories a day. If you’re gaining weight eat 3k calories a day if you’re doing cardio or 2800 calories a day if you train without doing cardio. If you need 3,000 calories to maintain your weight, you’re overweight. Fat fills the sleeves in my opinion. But it depends on what YOUR goals are.

  • David I have a question, I eat about 1200/1400 calories a day while my bmr says 1666. And I mostly do nothing but eating 2 meals in a day and sitting home on my computer all day, I want to change this and do resistance training for 3/4 times a week to gain muscle. But I would need a caloric surplus, so do I just eat 300 calories extra or do I fix my diet first to eat 1666 a day. I dont know what to do can you please help me?

  • As a Finn I find it really intriguing how much Finland is represented in your videos: Four Sigmatic is a company founded by a couple of Finnish guys, the Oura Ring is a product from Finland, and though your gym sauna seems nothing like a Finnish sauna, it’s nevertheless a sauna which is a huge part of Finnish culture. Seems like Finland is doing good in the health and wellness industry ��

  • So I have a question where I fall into the exercise portion. I usually do 3-4 times a week at the gym lifting weights and recently been using cardio as my warmup. However in addition I pretty much walk about 3 miles on average every day due to taking public transport and walking to each one. Where would I fall?

  • 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

  • Doesn’t your fitness affect this? Like if I am trying to eat maintenance calories, which is more than what I have been eating in the past but I’m lifting weights throughout the week, shouldn’t the scale go up regardless if I have been cutting before?

  • Great content yet again Marisa!! Quick question when you say try cutting by X amount of calories for a cut, are you talking about on a weekly basis?

  • 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.

  • Also worth mentioning: metabolic damage is not permanent! Find you TDEE and gradually increase by 100calories a month so you can increase your TDEE and reverse the metabolic damage.

    You’re welcome!

  • Everyone doesn’t realize what my fitness pal is designed for. It’s not design to help people to lose fat. It was design for people to lose and gain “weight”. What this weight entails didn’t matter. For serious individuals they need to do their own homework or get a coach like Alex here to really achieve what they want. If you simply take my fitness pal and use their program to attain muscle or lose fat, you’ll find out it doesn’t work in the long run.

  • 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?

  • So so true….I ate 3000cal per day according to a calculator and guess what I got fat on my chest and abdomen..I started looking like shit

  • As a Finn I find it really intriguing how much Finland is represented in your videos: Four Sigmatic is a company founded by a couple of Finnish guys, the Oura Ring is a product from Finland, and though your gym sauna seems nothing like a Finnish sauna, it’s nevertheless a sauna which is a huge part of Finnish culture. Seems like Finland is doing good in the health and wellness industry ��

  • Thanks bro for your knowledge!
    I have a doubt though!
    People say, body made through eating protein from foods remains longer than that made through taking whey protein.
    Is it just phobia of whey protein or it’s the reason that you have to go to gym for longer while taking protein from food sources(only) like meat which in turn of course will be better because of longer time spent at the gym!

  • Hi Marisa’s mom! Also, I feel your pain (literally) regarding certain foods and bloating. I’m gluten free like you and I’ve had a lot of trouble over the years with digesting certain foods (mainly legumes, cabbage, broccoli, cauliflower, brussel sprouts and all that jazz). Over the past 2 years I’ve slowly been reintroducing them into my diet with varying degrees of success, but since I’ve become vegetarian again I’ve had very little to no problems at all regarding these foods. I know everyone’s body is different, but for me it’s all good as long as I don’t eat anything else that’s hard on the digestive system like meat.

  • I’m going to start this tomorrow and get rid of fat because I’ve been working out since March I see changes but not major changes I need more so I’m going to do this

  • 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?

  • I haven’t really thought about how Anorexia has messed with my metabolism. I have physical symptoms (being underweight, hypotension, cold 9/10), but never really think about how much it’s messing with my digestive system or honestly…anything internal. Now that I am thinking about it more (thanks to you), I’m definitely happy I’m taking steps in recovery

  • 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.:)

  • 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.

  • Dear Marisa, thank you for posting this valuable content. I am so lucky I found you. Good heavens, you have taught me more than my last two personal trainers, two nutritionists and one dietitian who by the way told me that she can no longer help me because: (and I quote) “I do not know what is going on in that freak-show body of yours.”
    For the sake of my daughter, would you mind helping a 59 year old father with some advice, please? I will be 59 this month. I am 6’2″, 296 lbs at 40.1% body fat. I went on the Atkins Induction Phase twice. I stayed on it for three years and got my body-fat to 12.5% and dropped 100 lbs and into 30″ waist pants. Then I got sick and went off, gained it all back plus 20, did it again and back up plus 30 lbs.
    1,850 calories/day, 40/40/20 macro split and two months of weight resistance training six days a week I ended up gaining fat and not an ounce of lean body mass. Fired my trainers and nutritionists.
    I am in bad shape and getting worse. My average BMR for a year now is 2,847 calories. Average NEAT and active calories is 737. Average TDEE is 3,584 calories. My average daily calorie intake is 2,507 calories. I am gaining weight and fat.
    I am about to have foot surgery which will leave me bedridden for two months, followed by one year PT. I love my daughter and would like to be around to serve her needs and help her throughout her life, so I would like to live a while longer.
    Could you please shed some light/advice for me, so I don’t gain any more weight while in bed? I do have low T and a high IGF-1. No one knows what is going on and why I keep gaining weight when I am in calorie deficit. Maybe Atkins made my body extremely carb sensitive? I am trying to follow keto, but keep gaining fat. Also, it is not possible to stay on it for life. My cravings make it impossible. Going vegan started lowering my body fat. I am doing IF and eating two metered meals most days within an 8 hour window. I do not eat junk food, or drink soda, I do not drink alcohol or take any drugs, nor do I take any medications. I only take digestive enzymes and a multi vitamin. Thank you Marisa and I wish you all the best. Warm regards.

  • I’ve been trying to lose weight for a month or two and always stay around the 256-258 area. I got to the gym 4 times a week. I use my Apple Watch to count calories. I’ve been pretty consistent in keeping track of what I eat on my fitness pal and do the 16:8 intermittent fast. Haven’t seen results and I’m not sure why. I eat 2000 calories a day, do you think I’m not eating enough? Because I’m pretty used to it now and I’m not feeling as hungry as I did before.

  • Can I ask I’ve seen videos about BMR and TDE is this something you agree with as a method?
    As, I’m less calories doing the BMR method and the method you show I’m more
    Help!!!!!
    I love your channel I’m like binge watching it all your so informative �������� love from the U. K

  • 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 ��

  • isn’t our TDEE based on our activity level too though? i mean if my average intake amount is 1600 of a week and i’m completely sedentary and i maintain and the next week i eat the same amount and i go to the gym 2-3 times and i lose, what will my TDEE be?

    i tried counting my calories i ate for a week, and the calories burned including my BMR, as shown on my Apple Watch, and then added all intake amounts and divided by 7 (for the days of the week) and did the same for the calories burned amounts and the average intake amounts was 1602 and the average calories burned was 1620 and i lost 2 kg in a week. what is my TDEE?

    please help because i’m really confused

  • This is getting scary. Every time I think of something or wanna learn more about fitness you upload a video on the topic. Is this a sign?

  • Can you tell me some appstores for calorie deficit? Thanks in advance:-)
    Sory if I have mistakes, I don’t speak English very well☺️

  • I’m happy you’re reviewing the Oura ring, that’s quite an investment in something that I feel like could be done mostly with my phone for free. This is another great, informative video!

  • Thank you for sharing this……plain, straight and simple calorie calculator…at last someone is making life easier….I personally always track my calories manually into my journal I honestly hate these calorie tracking calculators like my FitnessPal takes you the whole freaking day to track your calories and macro’s….I’ve done plenty Bodybuilding comps and the way you do and explain things makes life so much easier for everyone out there….. Just a take on calories burnt as you mentioned that fitness tracker’s are way out and I totally agree with you…I have a Sony Smartwatch 3 its an awesome fitness tracker with km and steps but calculating calories its way off….what other way would you know if you’re in a calorie deficit?

  • Does this simple calculation work for someone that needs to lose 60+ lbs? Should you calculate your goal weight in increments, like 20 lbs at a time until you get to your goal?

  • My BMR is around 1718. I workout 6 times a week doing 25 minutes of HIIT. These workouts burn around 350-400 calories. This would put me in the category of heavy, meaning I multiply my BMR by 1.75, which means I would need to eat 3006 calories. Why would I need to compensate burning 350-400 calories by consuming an extra 1300 calories? The mathematics of this makes no sense.

  • 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

  • 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

  • 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!

  • 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!!

  • My problem is I’ve been binge eating for awhile, my weight is holding steady but I have no clue where I should start without getting in my own way of figuring out what the heck I’m really eating.

  • In my case, they usually give me too many calories despite having a decent amount of muscle mass. I guess my metabolism just isn’t all that high.

  • Hi Marisa’s mom! Also, I feel your pain (literally) regarding certain foods and bloating. I’m gluten free like you and I’ve had a lot of trouble over the years with digesting certain foods (mainly legumes, cabbage, broccoli, cauliflower, brussel sprouts and all that jazz). Over the past 2 years I’ve slowly been reintroducing them into my diet with varying degrees of success, but since I’ve become vegetarian again I’ve had very little to no problems at all regarding these foods. I know everyone’s body is different, but for me it’s all good as long as I don’t eat anything else that’s hard on the digestive system like meat.

  • I weigh 150lb 14-15% body fat. Does this mean I have to eat 1700 Kcal to maintain my current body weight/fat? My actual maintenance is between 2400-2600 kcal, so that’s quite a large deficit that could cause muscle loss

  • I’m eating less than this calorie calculator and haven’t really been hungrier.. I’m vegan so I eat ALOT it’s just all low calorie stuff so it seems like I’m under eating if we’re just going based off calories. Calorie deficit does work though:))

  • 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!

  • 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.:)

  • 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 always get mixed up.when they ask about the activity level… I no they are talking about lifestyle.. were would u put a person with a desk job but trains 6 days a week? @Paul Revelia

  • I’ve been trying to lose weight for a month or two and always stay around the 256-258 area. I got to the gym 4 times a week. I use my Apple Watch to count calories. I’ve been pretty consistent in keeping track of what I eat on my fitness pal and do the 16:8 intermittent fast. Haven’t seen results and I’m not sure why. I eat 2000 calories a day, do you think I’m not eating enough? Because I’m pretty used to it now and I’m not feeling as hungry as I did before.

  • what if your job keeps changing, what if one day you decided to play 2 hours football,
    what if one week you had a hard physical work,
    what if you went for a vacation, what if you decided to walk for 3 hours one day

  • Anyone else get hella sad seeing people able to maintain on 3,000+ calories ��. Tracked mine for months and arrived at 2500 tdee (on a day that I go to the gym). The bodybuilding.com calculator put me at 2650 so not too far off.

  • Hello. I have one question. Should I be eating the same amount of calories every day or should I “eat them back” after a workout? Like… If I should eat 1400 calories to be in a deficit but I burt 600 during a workout, should I refill those 600 calories? I’ m super confused ����

  • So to summarize what you said on calculating our TDEE we have to track our calories and weight every day for a week or two, get the average of the calories, and if there are noticeable fluctuations in our weight, we must adjust accordingly, in order to get the most accurate TDEE, yes? Thank you!

  • Hi David. I’m 180cm/76kg but still have a bit of a fat to loose, I cycle 30 minutes every day, as a cardio, and I have a HIIT training that I do 6 times a week which takes around 30-35 minutes a day too. My BMR is 1775 but where am I on the activity level? Should I multiply it by 1.75 or just 1.55? Because 1775×1.75=3100-500=2600kcal is’nt that a bit too much, for loosing weight?

  • I only believe in *Next Level Diet*. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack:D

  • Quick question: so my BMR is 1.332 and I just starting to go to gym for 4 times a week, but I have been eating for a few years only 1350 calories per day to lose weight (I lost 8kg). So it says that I should normally eat 2000 calories, now my question is really how much calories do I have to eat right now to lose some weight?

  • Well, I would somewhat agree.. but most people can’t accurately count and track their calories anyways.. so is it the calculation or the counter that is less accurate?

  • I literally just asked a question on another one of your videos but you pretty much just answered all my questions I’m this video! Thank you so much!!!

  • I’ve been using my fitness pal for most of the year and I think it’s good for finding and maintaining a base line. And something i think you should have mentioned is the nutrition facts label isnt 100% accurate.

  • I realized I wasn’t eating enough protein…. I am and have been under the calories, so I’m good there. I never new to count protein or even realized that was actually a ‘thing’. I’m doing it now and… wow, yeah, I am NOT getting enough. So I’m adding a cup or two of chickpeas which are low in calories but pretty good in protein to at least get close to the 160 that I need. It’s going to take a little more work in order to get to the amount I need.

    I really, really appreciate this! My mom and I have been working on losing weight and we’ve been doing the calorie deficit but no one’s ever talked protein, so thank you!!

    P.S. I will be subscribing, because I like the way you explain it all.

  • I have already applied this unique guide for a number of days already and also the final results are astounding. They offer me a lot of strength and suppress my desire for food, but I don`t quit when they wear off which I enjoy, and they also don`t cause me to feel jittery. I did absolutely nothing special on my diet program and I still are able to get rid of my unwanted weight to 7 pounds. Find a right guide is not easy, you can research by Google. weight’s name is under.
    Bella Kaγozko
    good luck

  • Something people miss a lot when it comes to fitness is just how widely genetics vary and the size of the impact genetics makes. Those calculators use population averages so just remember that the number it gives you 50% of people will have a lower TDDEE then what it says so dont be discouraged if your true maintenance is significantly lower then what it says, it does not mean you have a broken metabolism or something you just dont have the best genetics for maintaining a leaner physique.

  • 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??

  • how long does an exercise​ have to be to be considered an exercise. if I exercise for 10 minutes a day for 6 days would I be heavy exercise? how long does an exercise have to be for it to count according to the equation?

  • The question i have is linked to the loose weight or gain weight: is there a bod composition that the.body prefers?
    For years now, when i diet,i loose weight, but 50/50 fat/muscle (even though i have high protein intake and do hard resistance training). And when i bulk, the same happens. I get heavier or smaller, stronger and weaker while maintaineing 19% bodyfat and 41% muscle. No.matter if im at 112kg at 196cm or even down to 91kg.
    Some ideas?
    Greetings!

  • Something people miss a lot when it comes to fitness is just how widely genetics vary and the size of the impact genetics makes. Those calculators use population averages so just remember that the number it gives you 50% of people will have a lower TDDEE then what it says so dont be discouraged if your true maintenance is significantly lower then what it says, it does not mean you have a broken metabolism or something you just dont have the best genetics for maintaining a leaner physique.

  • My counter considers the BMR, and the activities (exercise, physical work, etc.). It’s pretty accurate and my loss is fairly predictable.

  • Your videos are so helpful because you always manage to explain things in such a simple way that’s easy to understand. You’re AWESOME! Thank you!!

  • Riddle me this! I don’t lose weight at 1500-1700 calories but I do lose weight if I up calories to 1800-2200. 2000 calories seems like my sweet spot to lose weight.

  • How to figure how many calories you burn from physical activity? I don’t do any exercise But i stand up everyday because of my job

  • I have watched several of your videos and you have some great information. I will decline subscribing, however, because the use of the “f” word is offensive. You can easily give the same information without it and not offend anyone.

  • I made a weight loss plan (conservative and meant for long term, to lose about 500g/week), but I’ve been falling behind on expected weight loss for a couple weeks now. Would you recommend amping up the weight loss in the immediate short term to get back on track now while it’s still early or should I just let things proceed as they are (assuming I stick to the plan with better discipline from now on)?

  • Can you make a video of casien protein powder of being possible carcinogenic I love the stuff but I’ve been told that it’s bad for you ��

  • Nsuns has a great tool online where you can calculate your tdee via inputting your calories and weight each day. After a couple of weeks it’s very accurate and you can adjust accordingly. I’m on mobile rn but you can find it by looking up tdde spreadsheet by nsuns.

  • Hey man I love your fitness channel a lot. I’ve been subbed for a while now and love how you always stay unbiased and just list the facts and truth. I’ve been really curious on the “GOMAD” diet. Do you think you could do a video on the pros and cons of that diet for weight gain/possible lean mass gain. I’ve looked up a lot of videos but many of the videos lean towards one side whether it is for or against the diet.

  • I’m eating less than this calorie calculator and haven’t really been hungrier.. I’m vegan so I eat ALOT it’s just all low calorie stuff so it seems like I’m under eating if we’re just going based off calories. Calorie deficit does work though:))

  • do all these apply to people with eating disorders? my dietitian who’s specialized in EDs told me that i’m not ‘normal’ like other people meaning that by body doesn’t work like it should. i have anorexia, i used to have bulimia but i don’t binge anymore, i overexercise and eat normal, but i exercise too much for what i eat, meaning i have a deficit every day which by the end of the week it adds up. my weight is bmi 16.8-17. and she told me that since i restrict, my body doesn’t ‘let’ me lose and that’s why i’m maintaining despite having a deficit. would that be the case or i’m just not calculating correctly? i’m eating with a deficit for more than 3-4 months and my weight hasn’t dropped at all

  • I’ve been watching your vids in the wrong order and was wondering why you had started wearing this ring!! So cool. I really love your vids and how informative yet comprehensible they are. Thanks:)

  • Let’s show marisa how much we love her and please continue subscribing to her YouTube channel also don’t forget to leave a like and comment on this video��❤

  • I’m a teenager and calculators gave me a TDEE of around 2600. I kept creeping up calories as I was losing weight and found my maintenance to be around 3500 and I’m bulking on 4300.

  • My GBW is 175 which is i eat Around 2. 100 Calories �� it that normal? ��. Btw my weight is 200 Pound! Someone help me i dont even know it normal or what or its good for me?

  • Will your recommendations work for somebody who is not able to do much exercise? I’ve been eating around 1250 calories a day, 120 grams of protein, and about 70 grams of fat and keeping my carbs around 30-40 grams. I am 5 foot 6 and 160 pounds. I have lost about a hundred and fifteen pounds over the last 2 years and still have quite a bit of belly fat with a lot of loose skin. I had back surgery on July 30th in will be unable to exercise for at least another month her recommendations of my doctor other than walking

  • isn’t our TDEE based on our activity level too though? i mean if my average intake amount is 1600 of a week and i’m completely sedentary and i maintain and the next week i eat the same amount and i go to the gym 2-3 times and i lose, what will my TDEE be?

    i tried counting my calories i ate for a week, and the calories burned including my BMR, as shown on my Apple Watch, and then added all intake amounts and divided by 7 (for the days of the week) and did the same for the calories burned amounts and the average intake amounts was 1602 and the average calories burned was 1620 and i lost 2 kg in a week. what is my TDEE?

    please help because i’m really confused

  • 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.

  • 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!

  • I have been struggling with my weight for years and this just made everything seem so simple that i feel like i can finally get myself to the body i have been dreaming of. Thank you! Amazing video!

  • IIFYM said that my TDEE was 1250, lol. If I ate 1250 I would lose around 1 pound a week, mine is more around 1500, IIFYM is so inaccurate.

  • I have already applied this unique guide for a number of days already and also the final results are astounding. They offer me a lot of strength and suppress my desire for food, but I don`t quit when they wear off which I enjoy, and they also don`t cause me to feel jittery. I did absolutely nothing special on my diet program and I still are able to get rid of my unwanted weight to 7 pounds. Find a right guide is not easy, you can research by Google. weight’s name is under.
    Bella Kaγozko
    good luck

  • Okay so the TDEE is really important to me these days because I think I’ve found it out. For years I have been yoyo dieting and last year my body crashed and I couldn’t diet anymore. My calories were dropping lower and lower. I ended up reaching 1500 calories a day and I was exercising 5 days a week and walking to hit 7000 steps. My hair was falling out and I always felt cold and had a fast heartbeat. I started binge eating around the holidays. I also have PCOS. Soon I found out that I could take a diet break and IT WAS THE BEST THING EVER. Going from 1500/1600 calories to 2200 seemed like a dream! I gained weight. But something strange happened. After a few weeks I lost it. It all levelled out. Then I started to feel down again and for two days I crashed and I couldn’t move. I began increasing my calories again. I STILL didn’t have my TDEE. I’d been dieting for so long my body was dying for nutrients. I increased calories to 2700 with the recommendation of people on MyFitnessPal. My weight has increased so far but I’m just about to start my period. It’s only by 2/3lbs. Currently I weigh 153lbs. Goal weight is 129lbs and I’m 5’ 4” aged 25. I feel so bad for restricting myself. I eat whole foods so lots of veggies, fruit, grains, meat, yoghurt, fats, nuts and seeds. Thing is I’ve been eating clean for years but my body had hardly any nutrients. I’ve also developed right knee pain but it’s going slowly. So that’s my super long story! On the days that I hit 10000 steps a day and do my strength workout it is 2700. On my rest days it is 1800. BMR is 1490. The thing is my weight stayed the same for months last year but that was because of adaptive thermogenesis. Due to low calories I was burning less. So I assumed I had a slow metabolism but now it appears to be the contrary! I think energy is the best indicator. I have more energy. When I do cut my calories in March I will eat 2350 on exercise days and 1500 on rest days. You’re so right Marisa, calculating your TDEE is the only accurate way! If only I’d known years ago! I can only look forward now!

  • 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?

  • Ok i have a question so I have the gastric sleeve my calories are to be 800 to 1000 but my GBW 150 lbs so if I stay in an 1800 calorie but don’t get 150 grams of protein will that still help in losing weight

  • Can I ask I’ve seen videos about BMR and TDE is this something you agree with as a method?
    As, I’m less calories doing the BMR method and the method you show I’m more
    Help!!!!!
    I love your channel I’m like binge watching it all your so informative �������� love from the U. K

  • This is so true after 3+ years of training my TDEE is actually pretty low. Maintenance is 2200 to 2300 and I train 6 days a week push, pull, legs. Finished a power meet and will change training when new year resolution happens. The great thing about my TDEE is don’t need to spend a lot on food to bulk and especially to cut and I prefer it that way. I have done a strong man competition with a specialist coach which I was eating like 3k calories and my gawd I feel so bad for people who need to eat a lot to bulk up. RIP my bank account.

  • I always wondered, when I am counting my daily intake and I get lets say 2700kcal. It makes sense to eat 2700kcal on a day I exercise, but I feel like by common sense, I shouldnt be eating that much on a day, that I do not excercise. If I am wrong on this point, can you please explain, why I shouldnt not eat less on non excercise day?

  • So my goal weight is 135 and I’ve been eating 1500 cals with 140 g of protein and I strength train 5 days a week and get 10,000 steps a day but I’m not losing weight

  • Also worth mentioning: metabolic damage is not permanent! Find you TDEE and gradually increase by 100calories a month so you can increase your TDEE and reverse the metabolic damage.

    You’re welcome!

  • I always wondered, when I am counting my daily intake and I get lets say 2700kcal. It makes sense to eat 2700kcal on a day I exercise, but I feel like by common sense, I shouldnt be eating that much on a day, that I do not excercise. If I am wrong on this point, can you please explain, why I shouldnt not eat less on non excercise day?

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

  • THANK YOU SO MUCH!! IT IS HELPING ME ACTUALLY A LOT!! I WILL TOTALLY WATCH THE 18MIN VIDEO. BUT I’M ALREADY 1 WEEK IN AND LOST 4 KG OF ACTUALLY FAT! I am really happy. You explained it really simple and it actually IS. Thank you for helping and motivating so much people.

  • If I’m eating one multi grain toast with about a tablespoon of jiff peanut butter everyday am I jeopardizing my weight loss? Everything else is on point…

  • Mine is 2400….that seems way to high for me.

    I am 5 foot 9, weigh 206 lbs, and weight train only twice a week. No cardio.

    I chose sedentary as i want to be comservative.

  • Hi mom! This video came at the perfect time! I am trying to figure out my TDEE and I’ve got one week worth of data atm! I’m super curious to see what I will end up with. I am kind of short so I’ve got a feeling that my TDEE will be lower than what I want it to be!

  • The only point in the whole video is that less calories=weight loss and more calories=weight gain. This guy doesn’t give advice you’d hear from an actual gym goer, and waaaay overcomplicates very simple points. Don’t be fooled into thinking maintaining your physical wellbeing has to mean 24/7 stress, caculation and “perfect” diets or routines.

  • I thought we all knew this? It’s like asking a person how fast I’m driving down the road with their fingers out the window. Pretty fucking obvious they’re not gonna get it spot on. It’s a prediction, so use it as a guide to help you.

  • THANK YOU SO MUCH!! IT IS HELPING ME ACTUALLY A LOT!! I WILL TOTALLY WATCH THE 18MIN VIDEO. BUT I’M ALREADY 1 WEEK IN AND LOST 4 KG OF ACTUALLY FAT! I am really happy. You explained it really simple and it actually IS. Thank you for helping and motivating so much people.

  • I watched the other video too. I have a question about whether I should still multiply by 12 if I am mostly sedentary or should I multiply by a lower number like 10 or 11?

  • Hey Jordan! I’ve been eating about 200-300 calories less than I should be and haven’t been losing weight. I also struggle to hit my protein intake. Do you think this could be why I’m not seeing results??

  • Hi David. I’m 180cm/76kg but still have a bit of a fat to loose, I cycle 30 minutes every day, as a cardio, and I have a HIIT training that I do 6 times a week which takes around 30-35 minutes a day too. My BMR is 1775 but where am I on the activity level? Should I multiply it by 1.75 or just 1.55? Because 1775×1.75=3100-500=2600kcal is’nt that a bit too much, for loosing weight?

  • Thank you for the video, I have been doing WW for almost 2.5 years and no longer losing, so my question is do I increase my calories all at one time to the amount of my goal weight x 12 = 1560 if I’ve only been roughly eating 900 calories? Had no clue I was eating that little amount, that’s why I’m starting to count calories and increase them? Also does this formula change if your middle age or have an autoimmune thyroid condition?

  • Been following you on insta for a while but finally got around to watching your YouTube channel. Thank you for what you do! I appreciate the shorter videos ✊��✊��

  • The way I found my TDEE is a Fitbit. Now before you go off, YES you DO NOT NEED ANYTHING, but it is extremely helpful and has helped me break through a 8 month plateau. You can see about how much calories you burn day to day and it really does help as extra motivation.

    Once again you definitely don’t need a fitness tracker. If you don’t log your food in the app then you might as well throw it away. You need to log in the food so you can see calories in vs calories out. You can get away with a TDEE estimation but it didn’t work for me because some day I burn way more calories than others so I am much more hunger so this is where my Fitbit helps me. If you are interested I have a Fitbit inspire HR. It’s around 100$ USD but if you buy online from Best Buy or like Kohl’s you can get it for 70$ USD.

    TL;DR: Fitness trackers help but is NOT NECESSARY

  • The problem with this is that if you’re training in the gym and weigh, for example, 200 pounds and you want to get to 180 pounds it can ”kill” your muscles if you down your calories by, for example, 1000 everyday. If you want to maintain as much muscle as possible you should drop 0,5 kg every week. So if you want to maintain muscle you ”should” calculate your weightgoal by every week. But it depends on what your goal is… sorry for my grammar, I am from Europe

  • So to summarize what you said on calculating our TDEE we have to track our calories and weight every day for a week or two, get the average of the calories, and if there are noticeable fluctuations in our weight, we must adjust accordingly, in order to get the most accurate TDEE, yes? Thank you!

  • Thank you so much for bringing this subject up! I’ve been eating an average of 1588 calories a day. my macros are about 35% protein(egg white powder/ chicken turkey fish) 35% fat (avocados, olive oil, grass-fed butter, cheese) and 30% complex carbs like sweet potatoes, wheat tortillas, veggies. and my weight hasn’t budged! its been about a month of eating this way and i workout 4-5 times a week (yoga, pilates,hiit, calenthetics, and lighter weight training) i am 28, 143 pounds at 5’3 and at a bmr of 25.2% i am technically overweight!!! im getting stronger and can do more in my workouts. i feel like i look a bit better but my clothes are still all really tight (im just buying new pants and the dryer is NOT my friend) WHAT am i doing wrong? i feel like i might be damaging my metabolism by reducing my calories so much which i think is how i gained the weight in the first place (i did the whole thirty, lost weight and had the best body of my life with no calorie counting and then BALLOONED after, its was mardi gras okay) please help, i can’t make sense of all this intermittent fasting (which ive tried, i lost my appetite all together and then it came back but late at night for crackers) calorie cycling, and carb cycling. i need halp

  • That being said if someone is maintaining on 1300 it might be good to first make sure that they’re tracking accurately. It’s so easy to undersstimate or forget to log.

  • so I calculated my BMR to 1,390, and I’ve been going hiking 2x a week, and my final number is 1,912. My question is, would I have to subtract 300-500 calories in order to lose weight right? bringing my calorie intake to about 1,600-1,400. Can I cut those calories by exercising more or cutting food? I want to start doing jump rope training 5x a week, would I have to adjust my calories to my activity level and still lose weight?
    your video is one I understood the most, but I’m still confused in some aspects.

  • As expert, I’m sure Custokebon Secrets can be great way to lost a ton of weight. Why not give it a chance? maybe it’ll work for you too.

  • Jordan, I have questions. My goal body weight is 130 lbs. So, I have to eat 130g of protein. And I’m a vegetarian who lives in India. (Low Availability and high cost of certain foods like Greek yogurt or tofu). I drink protein shake twice a day, 50g of protein, eat lentils etc at lunch and dinner (carbs>proteins or fats>proteins in most vegetarian food sources), regular yogurt (ratio of carbs:fats:proteins is almost equal). So all in all I end up with 70-80 g of protein per day. And about 140g carbs. And 60g fats. And by that time, I feel fairly stuffed. Fairly full. 2 questions: 1) how do I eat more protein when I’m full? 2) what do I even eat for it reach a 130g protein intake? Difference between 70g and 130g is huge.

    I hope you answer my questions. Not really sure if you are looking at comments anymore for a 5 month old video.

  • I haven’t really thought about how Anorexia has messed with my metabolism. I have physical symptoms (being underweight, hypotension, cold 9/10), but never really think about how much it’s messing with my digestive system or honestly…anything internal. Now that I am thinking about it more (thanks to you), I’m definitely happy I’m taking steps in recovery

  • im a student in nutrition too but now im so confused the harris and benedict equation you just gave on here isn t the same as others we find online so what to do?
    also does this wotk for kids as well?
    and how to modify it if we want to lose or gain weight!!

  • 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.

  • Sir my weight is 65 kg and my height is 5.7,can you please tell me how many calories should i take daily this will be very helpful

  • I fail to understand why on earth would anyone take those calculators seriously. I tried them once or twice just for fun (they’d say I need 2300 cal/day, but I consume closer to 4000/day), and clearly, there was no way they could be accurate with such a huge lack of information about people. The only way to know EXACTLY would be to analyze your breath all day long. Guess dumb people are gonna do dumb things. Like model their diet after a calculator.

    The best way to go is clearly to track everything for a couple weeks, then try lowering the average of calories consumed and see if it works for losing weight, or increase the average for gaining. But people are going to try to do it here and now without assessing anything, because they tend to act on a whim (and that’s also why they don’t stick to it) instead of thinking in advance and preparing their life for the change they’re looking for.

  • I have watched several of your videos and you have some great information. I will decline subscribing, however, because the use of the “f” word is offensive. You can easily give the same information without it and not offend anyone.

  • TDEE’s are dem big bags of meat that are usually flopping around on the chests of most women.
    Also known as:
    Sweater meat
    Chesticles
    Bodacious Ta-Ta’s
    Or
    KNOCKERS!!!
    The More You Know����
    “NUFF SAID”

  • Woah. I was eating 1100-1200. My BMR is 1693 and I workout doing weights lifting and HITT 6 days a week. My TDEE says 2920 and I cut 500 calories. I was supposed to be eating 2,420 to lose weight in a sustainable way.

  • Riddle me this! I don’t lose weight at 1500-1700 calories but I do lose weight if I up calories to 1800-2200. 2000 calories seems like my sweet spot to lose weight.

  • Teenager often times have high tdes. I started calorie counting with a scale. I thought i was eating allot but i was only getting in 3500kcal. At the time i was playing soccer as well as weightlifting and I could not understand how i could not gain weight since i used a tde calculator that said i only needed 3000kcal. So in my experience they are really bad

  • I’m enjoying your content but one request: TALK MORE SLOWLY! I can’t keep up and the information is great and it’s a shame to have to keep rewinding because you’re going so fast.

  • Thanks so much for all the effort you put in to explain:)
    If my TDEE is around 2000 and I am looking to loose weight,how much of a deficit should I be in to loose.I am at 146 as of now and want to be at 130.
    Hoping to hear from you.

  • thanks for the info…one question.. if to lose approx 1 pound a week,you need to consume approx 500 cals daily less for a week..would the weight still be lost if you consume 250 cals less daily over lets say 2 weeks? as in..better to lose weight very slowly and continue than not at all..thanks

  • 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.

  • 1800 cal is to little even 2000 cal is ti little I advice people to walk more and run more to increase there daily calorie intake to lose weight easily
    you can download a walking app

  • 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 think the preparation of the brussel sprouts have a huge effect on your digestion too. Boiling them helps to break down the fiber and structure of them more, so they might be easier for you to digest

  • So then should I not do too much extra exercise that I wont be consistently be doing when trying to find my TDEE? I always do a boot camp class twice a week, but my other exercises fluxuiate.

  • Paul, great channel, don’t have Instagram.

    What if your at a higher bodyfat level, have been on lower calories on average consistently for a few years 2-2500 cals. Weight has slowly increased over the years. Currently 115kg. Weight trained 16 years.

    Would you try and eat more for a period of time to increase daily caloric intake to eventually cut back down when you reach higher cals.

    For instance, what if your eating 3000cals even by though your metabolism is probably use to 2-2500 but your burning 500-1000cals over everyday.

    Eg/ Eating 3000 cals, burning 3500-4500 cals.

  • a question that ive really wanted an understandable answer to is how many calories do i have to burn in a calorie deficit? People give me the idea that i have to burn more than i consume. For example if i eat 1,500 a day i have to burn 2,000 a day. Please help!

  • Do you have any thoughts on the upper limits of reverse dieting/can you take it too far? Do you know anything about possible long term side effects of speeding up your metabolism/eating too much while maintaining weight?

  • True. I eat around 2300 calories at maintenance, pretty much you just have to listen to your body and see what works best for you.

  • I already can’t eat green beans. If brocoli killed me, I would probably rather not exist because brocolli is my other favourite thing!!!!!!!!!!

  • I’ve been watching your vids in the wrong order and was wondering why you had started wearing this ring!! So cool. I really love your vids and how informative yet comprehensible they are. Thanks:)

  • 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 just checked that link just now and yes it’s on point. I’m 5 pounds overweight for my height and current weight. This calculator is pretty accurate for me because I was able to cut weight with 1600 calories a day. I’m in the process of traveling so I been maintaining my weight until I get back from vacation and start cutting weight again. Thanks for sharing this with us, we greatly appreciate it.

  • 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.

  • Edible skincare just sounds so wrong! Ok I am back, thanks for your comment. It’s always satisfying to know ones quips are being read. I have a similar home brew to yours and mine also somehow always seems to end up with an old piece of rag in it �� On a more serious note. I have been intermittent fasting for about 9 months. I took my BME and used that as my general baseline. If I eat that in calories and exercise at what I think is a relatively low tempo. I lose weight. About a pound a week. If I snack and get carried away on weekends a bit I maintain weight. All the eating happens in 6 hours regardless. Have I found my sweet spot by accident?

  • 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?

  • 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?

  • I’m happy you’re reviewing the Oura ring, that’s quite an investment in something that I feel like could be done mostly with my phone for free. This is another great, informative video!

  • I already can’t eat green beans. If brocoli killed me, I would probably rather not exist because brocolli is my other favourite thing!!!!!!!!!!

  • Edible skincare just sounds so wrong! Ok I am back, thanks for your comment. It’s always satisfying to know ones quips are being read. I have a similar home brew to yours and mine also somehow always seems to end up with an old piece of rag in it �� On a more serious note. I have been intermittent fasting for about 9 months. I took my BME and used that as my general baseline. If I eat that in calories and exercise at what I think is a relatively low tempo. I lose weight. About a pound a week. If I snack and get carried away on weekends a bit I maintain weight. All the eating happens in 6 hours regardless. Have I found my sweet spot by accident?

  • Do I need to eat more on days I workout since my TDEE is higher on these days or can I distribute the calories over the restdays so that I still hit my weekly TDEE?
    My question is: can I eat the same amount of calories everyday instead of eating more on workout days if I just up my TDEE over the week?

  • Paul thank you so much for this topic!!I Do you trust the measurements for BMR with the use of scales usually used by nutrition “experts”? Thank you in advance!! Greetings from Greece:D

  • If I have to eat 1600 calories, and I train every day and burn 400.. should I eat 2000? DK if it’s a silly question, but I’m ������

  • TDEE says 3200-4000(depending on how much workout I do but I put in 0 workout even though I work out 6 days a week)(maintain), my fitness pal says 1950(cut) what should I follow?

    You said not 1000 below, but 1000 below TDEE is 1000 above my fitness pal

  • 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!

  • Haha you’re cute! Thank you SO much for the info. I’m on WW and have trouble with my metabolism due to autoimmune liver disease. When I started WW, I dropped 10 lbs pretty quickly, within 2 months, then stopped. I’m hoping this will rev up my metabolism to get the last 15 lbs off. 1680 calories is kind of scary, but I’m going to do it ������

  • Picture Fit Presents: Fitness Terms Explained.

    Simple. Straightforward. Self Explanatory.

    I was thinking of clever titles, like “Breaking Down the Bro Science” or “Sound Like A Fitness Scientist Saturday” or “Limbering Up Your Fitness Lingo”, but, in the interest of crystal clear clarity, I think simplicity is probably best. After all, the purpose of the series is to dispel confusion over esoteric fitness nomenclature. A simple title is in spirit with that goal.

    The video itself was fun and informative as always. I think an understanding of TDEE is difficult to separate from other concepts like BMR and TEF and EAT and NEAT, but you did a commendable job of keeping the explanation short and effective PicFit.

    I noticed you included “Moment Arm” in the word cloud at the beginning of the video when illustrating examples of esoteric fitness terms. Looking forward to that video possibly, someday.

    I liked “Caution Man” at 3:07. Not the most exciting Marvel hero, but he does keep the Avengers insurance premiums low.

  • This guy is great. Also love how his videos are short and to-the-point. I don’t need movies for fitness tips. I need quick facts like THIS.

  • 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!!

  • I weigh 150lb 14-15% body fat. Does this mean I have to eat 1700 Kcal to maintain my current body weight/fat? My actual maintenance is between 2400-2600 kcal, so that’s quite a large deficit that could cause muscle loss

  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from *Next Level Diet*. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • I have a question. If my BMR likely most men is around 2k and i burn 100-200 from lifting daily plus 300-500 from cardio daily how my TDEE can be 3.5k? I mean i see this multiplier (x2) in every site but it doesn’t make sense. Please help me understand this

  • My TDEE is probably around 2500 when I’m 183 lbs 5′ 7″ and being completely sedentary. The most accurate calculator I’ve seen is probably “body weight planner” on the.gov website for NIH (national institute of diabetes and digestive and kidney diseases). I just put my activity level as sedentary for both home and work. Any walking I do over about 2.25 miles that day I add to my calories to find my maintenance (phone tracks my walking).

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

  • when using the calculator what would you list 15k steps a day for an activity level? i do it 7 days but it doesn’t seem to warrant the top activity choice,. im currently obese and trying to get down to a more manageable weight before starting on a higher impact workout.

  • Your videos are so helpful because you always manage to explain things in such a simple way that’s easy to understand. You’re AWESOME! Thank you!!

  • Yo people, I have a question
    I’m nearly at the 225 bench game (finally), yet my pecs are looking pretty much the same since I did like 135. All strenght gains were made pretty much by the novice program. Any tips on that?

  • 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.

  • hi thats a great video you have done there actually very well explained as well so aesome to do that i just do 24×81 or what ever the weight is and use the daily activvty and go from there

  • Actually pretty accurate… Plus or minus 150200 cals… But you’re right… Gotta tweak from experience… Apps are a good place to start generally… Main thing is to continually sharpen your calorie “Eyeballing it” skills… ��

  • Calculatores have never been accurate for me. I’m 6’2 200 pounds my maintenance is around 3.400 kcal and they always came up with much lower numbers.

  • yo destiny, what’s your thoughts on ketogenic diets for muscle building provided you’re on a caloric surplus and consuming adequate protein?

  • 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???

  • Okay, I love this idea and I have some questions. I definitely am thinking, whoa that is a lot of calories lol. So I’m currently 233, have lost about 11 lbs so far. Is it possible to use a higher goal weight, such as 200 or 190 and still have success with this calorie amount?

  • For me, they are extremely wrong. I am 6 ft tall and 166 pounds and as a late beginner it is approximately 800-1000 calories wrong. The calculators say that my TDEE is 3000-3200 while I maintain at 4000 right now.

  • I’ve done this and noticed a difference as noted but one wasn’t far off. Also, this may be some crazy coincidence but I’ve noticed that if I eat more calories then I burn (according to my fitbit) then I gain weight and vice versa. It keeps on happening but it is really surprising since I would never have thought that a fitbit is that accurate (much like the online TDEE calculators) Thoughts?

  • Most calorie calculators don’t take faster metabolism caised by building muscle. A novice can gain up to 2lbs of muscle a month. Building that takes a lot of energy. And even when you have trained for ten years, it still the same, but the energy goes to recovering the micro tears and not so much for the hypercompensation:

  • This is how i do it:
    1. i calculate my tdee with the calculater on tdee.net its 2500 now for example maintance
    2. depending on if i wanna cut or bulk. I add or take 500cal
    3. for this example im bulking, its 3000 cals
    4. i eat this 3000 cals for 10 days and weight myself after 10 days.
    5. when i have gained atleast 1lb i will keep those 3000 cal for another 10 days if not i will increase my cals to 3050

  • I needed this video!
    I’ve been working out and losing weight for 4 months, and these days I’ve struggled with my temperature getting lower and lower, my body recovering so slowly and my body and mentality feeling exhausted all the time.
    And I thought it might be because I didn’t take enough calories… (I calculated my TDEE was 1550kcal in the same way as I did before starting working out, and took 1250 per day).
    A few days ago I started to take 1400 per day and I feel better so far, but I still wondered if it’s too little, enough or too much.
    So this video helps me a lot!��✨
    Thank you so much, I’ll find my TDEE and how much calories is proper for me!
    Love from Japan!❤️

  • Eating is a strange anomaly for me, for me to move I had to do 3400 calories Whole Foods, put me from 140-155ish but I seem to keep slipping from 155-160 then randomly drop to 150, eating all this food is destroying my wallet tbh I just want to quit and go back to 140 because I spend nearly $65 a week eating

  • My BMR is around 1718. I workout 6 times a week doing 25 minutes of HIIT. These workouts burn around 350-400 calories. This would put me in the category of heavy, meaning I multiply my BMR by 1.75, which means I would need to eat 3006 calories. Why would I need to compensate burning 350-400 calories by consuming an extra 1300 calories? The mathematics of this makes no sense.

  • What I do is: calculate my sedentary BMR. I have an office job. But I add my exercise calories daily. Since I do exercise 5-6x a week.

  • Thank you for sharing this……plain, straight and simple calorie calculator…at last someone is making life easier….I personally always track my calories manually into my journal I honestly hate these calorie tracking calculators like my FitnessPal takes you the whole freaking day to track your calories and macro’s….I’ve done plenty Bodybuilding comps and the way you do and explain things makes life so much easier for everyone out there….. Just a take on calories burnt as you mentioned that fitness tracker’s are way out and I totally agree with you…I have a Sony Smartwatch 3 its an awesome fitness tracker with km and steps but calculating calories its way off….what other way would you know if you’re in a calorie deficit?

  • I use the formula for a basic starting place. It’s just an algebraic equation for exploring your activity and macros combinations. I use the Katch-Mcardle MBR to determine my lean body mass.

  • I don’t know man, lately in my cut I actually maintain my 183 lbs on only 2200 kcal, I thought around 2700 was my maintenance, it sucks. No way I will diet on 500 less than 2200 That said I have lost almost 50 lbs since July 2017 (slow cut, but with alot of hard manual labour at times), not sure what I should do, just wait it out, or eat more abit then back to 2200. Still have some kg’s to lose to be relatively lean.

  • Do I need to eat more on days I workout since my TDEE is higher on these days or can I distribute the calories over the restdays so that I still hit my weekly TDEE?
    My question is: can I eat the same amount of calories everyday instead of eating more on workout days if I just up my TDEE over the week?

  • Hey Jordan! I’ve been eating about 200-300 calories less than I should be and haven’t been losing weight. I also struggle to hit my protein intake. Do you think this could be why I’m not seeing results??

  • I just get the basic metabolism number searching in websites, and with some videos (like omars one) i get an idea of the formula that they use and then i applied to my self. Prob still not accurate enought, but its kinda better

  • I made an Android app that calculates your TDEE based off calorie and bodyweight history. It is called “Adaptive TDEE Calculator”.

  • I needed this video!
    I’ve been working out and losing weight for 4 months, and these days I’ve struggled with my temperature getting lower and lower, my body recovering so slowly and my body and mentality feeling exhausted all the time.
    And I thought it might be because I didn’t take enough calories… (I calculated my TDEE was 1550kcal in the same way as I did before starting working out, and took 1250 per day).
    A few days ago I started to take 1400 per day and I feel better so far, but I still wondered if it’s too little, enough or too much.
    So this video helps me a lot!��✨
    Thank you so much, I’ll find my TDEE and how much calories is proper for me!
    Love from Japan!❤️

  • Thanks to Omar Isuf for linking this channel. I am ashamed that I didn’t know about it by now. Great content and great videos on the channel. Congrats.

  • Well guess what Alex experince might not be the best either because you are not going to lose EXACTLY the same amount of calories every single day. That’s why I bought myself a calorie tracker (Fitbit Charge 3) in order to ALWAYS know what I’m doing on a given day and change my calories and macronutrients around that. I know the tracker might not be very accurate but it provides a good benchmark.

  • Experience is the best. Though these kcal calculators could be roughly accurate if you put in your food right. Sometimes I go over a little overboard and break down my chicken wrap down to the lettuce and tomato slices. It’s worked great for me, but takes a bit longer.

  • That’s not true, because in 1990 there was a Russian scientist named Povandolakoviviscov Kintayionshinkov and…why you skip the name? I will not finish the story.

  • Number one priority is the spike of insulin. Refined sugars and carbs and even too much protein spike insulin which is a fat storing hormone and makes it impossible to burn fat and loose weight. So controlling insulin is key for health and lean gainz. So many people bulk up and get way too fat. Is not because of too many calories or incorrect internet calculators, but because they eat too many carbs and spike insulin! Internet calculators are way too generic but at least is a start point for a lot of people. Of course one must be aware of their particular case and just expermenting overtime is possible to find the right diet and caloric and macro + micro nutrient needs.

  • Let’s show Marisa lots and lots of our love and support as her subscribers and fans and let’s show her how much we love her and her videos because she rules and is amazing as well as the cat whisperer and cat queen:3

  • I actually made a video trying to eat at maintenance based on what my Garmin said and it was reasonably accurate but I guess that just means I am close to the “average” person!

  • This is the first video im watching of you since it was in my recommended section and every time you say “youre going to end up loosing weight doing this and you dont want that” Bitch thats exactly what I want! I need to loose 30 pounds:( I was told I should track my calories but now this makes me feel discourage in doing that and no way am I experience enough to just track intuitively.
    Anyhow this was a very informative video! Thank you!

  • I have been struggling with my weight for years and this just made everything seem so simple that i feel like i can finally get myself to the body i have been dreaming of. Thank you! Amazing video!

  • I literally just asked a question on another one of your videos but you pretty much just answered all my questions I’m this video! Thank you so much!!!

  • Okay so the TDEE is really important to me these days because I think I’ve found it out. For years I have been yoyo dieting and last year my body crashed and I couldn’t diet anymore. My calories were dropping lower and lower. I ended up reaching 1500 calories a day and I was exercising 5 days a week and walking to hit 7000 steps. My hair was falling out and I always felt cold and had a fast heartbeat. I started binge eating around the holidays. I also have PCOS. Soon I found out that I could take a diet break and IT WAS THE BEST THING EVER. Going from 1500/1600 calories to 2200 seemed like a dream! I gained weight. But something strange happened. After a few weeks I lost it. It all levelled out. Then I started to feel down again and for two days I crashed and I couldn’t move. I began increasing my calories again. I STILL didn’t have my TDEE. I’d been dieting for so long my body was dying for nutrients. I increased calories to 2700 with the recommendation of people on MyFitnessPal. My weight has increased so far but I’m just about to start my period. It’s only by 2/3lbs. Currently I weigh 153lbs. Goal weight is 129lbs and I’m 5’ 4” aged 25. I feel so bad for restricting myself. I eat whole foods so lots of veggies, fruit, grains, meat, yoghurt, fats, nuts and seeds. Thing is I’ve been eating clean for years but my body had hardly any nutrients. I’ve also developed right knee pain but it’s going slowly. So that’s my super long story! On the days that I hit 10000 steps a day and do my strength workout it is 2700. On my rest days it is 1800. BMR is 1490. The thing is my weight stayed the same for months last year but that was because of adaptive thermogenesis. Due to low calories I was burning less. So I assumed I had a slow metabolism but now it appears to be the contrary! I think energy is the best indicator. I have more energy. When I do cut my calories in March I will eat 2350 on exercise days and 1500 on rest days. You’re so right Marisa, calculating your TDEE is the only accurate way! If only I’d known years ago! I can only look forward now!

  • So all the calculations are wrong ��. I check various calculators tdee wrong too…mine range from 2100-2800 even 1 was 3400 so i stay at 2300 minimum i want that bear mode bulk so I’m 183 lbs.

  • 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 lost about 60 pounds in 4-5 months last summer with My Macros + on the app store. I thought it worked really well, but now that I’m trying to bulk, my numbers don’t make that much sense, and I haven’t seen my weight go up like I thought it would.

  • 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 am trying to type this with tears flowing. Jason I am morbidly obese. When I calculated using your formula I came up with 2040 calories daily. I love the number but i am terrified to try it even though every (fat) cell in me would love to. I am terrified but I will try this starting today.

  • Brief and straight to the point without too much science technical wankery.
    This is why I love your content, Paul! Can’t get more simplified than this.
    Cheers!

  • So, true! Started out using myfitnesspal… wasn’t losing weight consistently, so I just tracked my weight and made calorie adjustments to lose weight ended up losing 80+Lbs and then experimented with my calories to find my maintenance intake. New subscriber… great channel!

  • Do you have any thoughts on the upper limits of reverse dieting/can you take it too far? Do you know anything about possible long term side effects of speeding up your metabolism/eating too much while maintaining weight?

  • 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?

  • hey jordan if you or anyone else in the comment section can help clarify a bit, so im currently 183lbs female 5’7″ and i work out about 3 days a week, my goal weight is actally 150 lbs just like in the video and i eat 1800 calories a day (i track and weigh all my food) and that’s my maintenance calories so i don’t understand how eating 1800 calories would get me to 150lbs if 1800 cals is keeping me at 183lbs…

  • The way I found my TDEE is a Fitbit. Now before you go off, YES you DO NOT NEED ANYTHING, but it is extremely helpful and has helped me break through a 8 month plateau. You can see about how much calories you burn day to day and it really does help as extra motivation.

    Once again you definitely don’t need a fitness tracker. If you don’t log your food in the app then you might as well throw it away. You need to log in the food so you can see calories in vs calories out. You can get away with a TDEE estimation but it didn’t work for me because some day I burn way more calories than others so I am much more hunger so this is where my Fitbit helps me. If you are interested I have a Fitbit inspire HR. It’s around 100$ USD but if you buy online from Best Buy or like Kohl’s you can get it for 70$ USD.

    TL;DR: Fitness trackers help but is NOT NECESSARY

  • I’d really appreciate it if you made a video about getting back in shape. I used to be in the 1000lb club but I haven’t lifted in a year and a half. I went to work legs today and I barely deadlifted 225:(

  • 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:)

  • IIFYM is ridiculous, I train really hard (lift 5 times a week, 10,000 steps, hiit once a week) and it gave me 1600 for maintainance, sorry I call bs

  • 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.

  • People with Apple Watch have this data right on their phone, I knew about TDEE before this video, It’s very simple to get accurate calculations Adjust your Measurements on Health app on your iphone, Wear your apple watch and do all the stuff and at the end of the day Open ‘Activity’ App on your iphone swipe the ‘Move’ Section and you’ll see two options one is ‘Active Calories’ which is all the calories used to perform activities and then comes TDEE ‘Total Calories’ Calories burned to keep the body alive. Cross-Check and Correct me if needed. Thanks.

  • my BMR is 1600 and i workout 30min everyday ( 1day cardio\ Aerobic exercise), (1day weight training) apart from this I don’t do any activity, so how many calories should i need,. should 1 multiply 1.35 or 1.55, please help iam so confused ��

  • LOL There are so many New Year Resolutions in my gym too �� It makes me feel like I know what I’m doing so I try not to let it get to me lol

  • 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

  • TDEE’s are dem big bags of meat that are usually flopping around on the chests of most women.
    Also known as:
    Sweater meat
    Chesticles
    Bodacious Ta-Ta’s
    Or
    KNOCKERS!!!
    The More You Know����
    “NUFF SAID”

  • 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!

  • Just to clarify, the product when you multipled your GBW to 10 or 12, is the total calories that you should take in a day for a certain period of time. Is that correct?

  • The error of estimation can go both ways. Normally, you will estimate incorrectly on both your caloric intake and TDEE. Thus, you won’t really know your real TDEE or the real amount of calories you eat because it’s a chicken and egg problem. But not knowing your real TDEE or your real caloric intake won’t stop you from gaining or losing weight as long as the fundamental law is true (you gain weight when intake > TDEE, and you lose weight when intake < TDEE).
    What you can do is to observe your body weight and adjust both TDEE and caloric intake. For example, if you expect your weight to decrease but it didn’t then try lowering your caloric intake by eating less and also try increasing the TDEE by exercising more. And keep doing that for a while (maybe a week or two) and then measure your weight again. You will lose weight. If you still don’t lose weight, adjust TDEE and caloric intake again. This simple strategy must always work 100% of the time otherwise the fundamental laws of physics about energy would be wrong.

  • 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:/

  • What about as a woman how our bodies naturally fluctuate through the month? For example I have noticed in the past that I usually “gain” weight after ovulation and then at the end of my luteal phase slowly until my period then I get a flush effect. (maybe tmi) but I’m not on any birth control so that may be why my body tends to fluctuate more then what a women who does. Because of this I always had trouble calculating calories etc, because I didn’t know whether I was gaining weight from eating too much or if it was just water weight from hormone fluctuations.

  • 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!

  • 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?

  • what if I am gaining muscles but is concerned of weight will that have an effect? like a week ago I am 80kg now I’m 84kg but I have a more defined structure I would say lesser fat as I can see forms in my abs, however I also have a goal of losing weight seems counter productive I don’t know, can you enlighten me? thanks in advance

  • 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

  • Alex, how much does stress effect your TDEE or ability to gain/lose? Few years ago when shit was great, I was eating about 2800 cal a day while lifting 4-5x a week, and 1 night a week of sports, and I gained about 12lb of muscle over 6 months. Now, I’m a bit older but life is much more stressful and I’m barely able to lose weight on about 2000 cal a day with gym 2 days a week and sports 2 night. Any variance in weight is probably just water loss/retention. I’ve been totally stuck on the same weight for months.

  • So then should I not do too much extra exercise that I wont be consistently be doing when trying to find my TDEE? I always do a boot camp class twice a week, but my other exercises fluxuiate.

  • 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.

  • 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 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

  • 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.

  • Hey man I love your fitness channel a lot. I’ve been subbed for a while now and love how you always stay unbiased and just list the facts and truth. I’ve been really curious on the “GOMAD” diet. Do you think you could do a video on the pros and cons of that diet for weight gain/possible lean mass gain. I’ve looked up a lot of videos but many of the videos lean towards one side whether it is for or against the diet.

  • I’m gonna try this starting today. I’ve recently lost 3 stone in just under 4 months, some days only eating around 1000kcal (like a complete uneducated idiot) and now I’m suffering from hair loss, tiredness and less motivation to work out. My goal weight is around 150lbs, which is 18lbs away from what I weigh now so I’m gonna try it in a more sustainable way. Thanks for your help, I’ll let you know how I get on ����

  • 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 work out 5 (sometimes 6) times a week but don’t do jack shit throughout the day am I consider moderate or heavy? I don’t wanna confuse them since I noticed that calories are super apart from each other

  • Okay, I love this idea and I have some questions. I definitely am thinking, whoa that is a lot of calories lol. So I’m currently 233, have lost about 11 lbs so far. Is it possible to use a higher goal weight, such as 200 or 190 and still have success with this calorie amount?

  • I’m starting to prep for a show and had no idea where my calories were at. Online calculators said my mantinece should be around 1650… I tracked my food intake for a week and I averaged 2200 cal a day. So glad I tracked for a week instead of starting prep 500 calories lower then where I am!

  • 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?

  • 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 love the benedict formula! There is also a study that shows stepcounts and what activity you are in! Very helpfull!

    https://www.ncbi.nlm.nih.gov/m/pubmed/14715035/

  • You should try the celery juice thing! I’ve been doing it for 2 weeks and it seems like my digestion is improving, I’ll give it a couple of months and hopefully will feel more improvements!

  • 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.

  • Hi mom! This video came at the perfect time! I am trying to figure out my TDEE and I’ve got one week worth of data atm! I’m super curious to see what I will end up with. I am kind of short so I’ve got a feeling that my TDEE will be lower than what I want it to be!

  • Thank you for the video, I have been doing WW for almost 2.5 years and no longer losing, so my question is do I increase my calories all at one time to the amount of my goal weight x 12 = 1560 if I’ve only been roughly eating 900 calories? Had no clue I was eating that little amount, that’s why I’m starting to count calories and increase them? Also does this formula change if your middle age or have an autoimmune thyroid condition?

  • What about as a woman how our bodies naturally fluctuate through the month? For example I have noticed in the past that I usually “gain” weight after ovulation and then at the end of my luteal phase slowly until my period then I get a flush effect. (maybe tmi) but I’m not on any birth control so that may be why my body tends to fluctuate more then what a women who does. Because of this I always had trouble calculating calories etc, because I didn’t know whether I was gaining weight from eating too much or if it was just water weight from hormone fluctuations.

  • 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.

  • 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!

  • 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??

  • I’m a short girl, most calculators had me near 1200 or below if I want to lose some pounds, even when I put in my exercise input it would still be like 1300 a day to lose a pound.

  • im 145 lb and ive been wanting to get to 10 bf for a very long time, prolly 4 years, and right now im eating at 1500 and not even losing a pound per week, knowing that most of you can be on a cut and eat 2000 cals makes me jealous, any advice?

  • 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.

  • My counter considers the BMR, and the activities (exercise, physical work, etc.). It’s pretty accurate and my loss is fairly predictable.

  • I think calculators like myfitnesspal work for people who don’t lift. Like, a 40yo stay at home mom would probably get decently accurate TDEE

  • 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:/

  • 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:/

  • If I’m eating one multi grain toast with about a tablespoon of jiff peanut butter everyday am I jeopardizing my weight loss? Everything else is on point…

  • 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.

  • What worked for me was a combo of Fitbit/Biometric scale/cronometer app. I track calories burned with fitbit, calories consumed with cronometer app and cross check those with a biometrics scale (fitindex app) by weighing myself everyday upon waking and drinking 1 liter of water. Its not perfect and you do need to extrapolate at times, but now that ive fine tuned it its close enough that it allows me to hit my weight lose goal consistently every week.

  • David I have a question, I eat about 1200/1400 calories a day while my bmr says 1666. And I mostly do nothing but eating 2 meals in a day and sitting home on my computer all day, I want to change this and do resistance training for 3/4 times a week to gain muscle. But I would need a caloric surplus, so do I just eat 300 calories extra or do I fix my diet first to eat 1666 a day. I dont know what to do can you please help me?

  • 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 ��

  • 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

  • Hey PictureFit! I always loved your content, thank you so much for offering quality and free content to the community:

    1 question, when do you feel is the right time to re-estimate TDEE again? I use to do it every time I finish a program or every 3 months, do you think that’s too long? Thanks in advance!

  • 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!

  • 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������

  • 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.

  • Do we need to be calculating calories really extremely accurately? Or do you recommend keeping a range? Even for weight loss or maintenance?

  • Idk if I did it right.. I’m 5’0, lift 3-4x a week.. I work at a desk but I walk everywhere to and from the gym to the train up the stairs etc got 1900 for maintenance. I usually eat 1750-1800 feel like sometimes I’d be too full to get to 1900..

  • 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?

  • 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 ��

  • The kombucha saga starts!! I had water and milk kefir for years and the best tool to use for stirring are long wooden spoons:)

    I heard Dr. Jason Fung talk about Pique tea and it sounds super interesting, so I’m happy to know they taste good. Definitely will give them a try.

    Really sorry you got murdered by Brussel sprouts, I hope it didn’t last long!

  • sooo my activity factor is the same as yours, i multiplied my BMR X 1.55 and got 3098.19, is that how much calories i burn in a day?

  • Can you make a video of casien protein powder of being possible carcinogenic I love the stuff but I’ve been told that it’s bad for you ��

  • Marisa! You should try to cook your cruciferous veggies with cumin. I love broccoli and cabbage, but I used to struggle with digestive issues because of them. And my mom told me this little cooking secret, since then I have not had the same problem. Don’t know why, or how it works in the gut, but it’s for real! Love ya!

  • 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.

  • Was wondering about calories!!! For example if I need 2000 calories to lose weight and workout and lose 500 calories that’s same day, do I need to eat 2500 calories or do I keep 2000???? Thank u for any help… hope this question makes sense

  • Thank you so much for bringing this subject up! I’ve been eating an average of 1588 calories a day. my macros are about 35% protein(egg white powder/ chicken turkey fish) 35% fat (avocados, olive oil, grass-fed butter, cheese) and 30% complex carbs like sweet potatoes, wheat tortillas, veggies. and my weight hasn’t budged! its been about a month of eating this way and i workout 4-5 times a week (yoga, pilates,hiit, calenthetics, and lighter weight training) i am 28, 143 pounds at 5’3 and at a bmr of 25.2% i am technically overweight!!! im getting stronger and can do more in my workouts. i feel like i look a bit better but my clothes are still all really tight (im just buying new pants and the dryer is NOT my friend) WHAT am i doing wrong? i feel like i might be damaging my metabolism by reducing my calories so much which i think is how i gained the weight in the first place (i did the whole thirty, lost weight and had the best body of my life with no calorie counting and then BALLOONED after, its was mardi gras okay) please help, i can’t make sense of all this intermittent fasting (which ive tried, i lost my appetite all together and then it came back but late at night for crackers) calorie cycling, and carb cycling. i need halp

  • Should you be in a calorie surplus even in days that you don’t workout for bulking? Or would that just make you fat? For example in a 3 days a week workout

  • Hey Paul, can you do a video on the reverse vs recovery diet in terms of metabolism recovery with minimum fat gain for someone (like me) who is very cautious on gaining fat.

  • 1800 cal is to little even 2000 cal is ti little I advice people to walk more and run more to increase there daily calorie intake to lose weight easily
    you can download a walking app

  • I’m gonna try this starting today. I’ve recently lost 3 stone in just under 4 months, some days only eating around 1000kcal (like a complete uneducated idiot) and now I’m suffering from hair loss, tiredness and less motivation to work out. My goal weight is around 150lbs, which is 18lbs away from what I weigh now so I’m gonna try it in a more sustainable way. Thanks for your help, I’ll let you know how I get on ����

  • I use the formula for a basic starting place. It’s just an algebraic equation for exploring your activity and macros combinations. I use the Katch-Mcardle MBR to determine my lean body mass.

  • The error of estimation can go both ways. Normally, you will estimate incorrectly on both your caloric intake and TDEE. Thus, you won’t really know your real TDEE or the real amount of calories you eat because it’s a chicken and egg problem. But not knowing your real TDEE or your real caloric intake won’t stop you from gaining or losing weight as long as the fundamental law is true (you gain weight when intake > TDEE, and you lose weight when intake < TDEE).
    What you can do is to observe your body weight and adjust both TDEE and caloric intake. For example, if you expect your weight to decrease but it didn’t then try lowering your caloric intake by eating less and also try increasing the TDEE by exercising more. And keep doing that for a while (maybe a week or two) and then measure your weight again. You will lose weight. If you still don’t lose weight, adjust TDEE and caloric intake again. This simple strategy must always work 100% of the time otherwise the fundamental laws of physics about energy would be wrong.

  • 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?

  • People with Apple Watch have this data right on their phone, I knew about TDEE before this video, It’s very simple to get accurate calculations Adjust your Measurements on Health app on your iphone, Wear your apple watch and do all the stuff and at the end of the day Open ‘Activity’ App on your iphone swipe the ‘Move’ Section and you’ll see two options one is ‘Active Calories’ which is all the calories used to perform activities and then comes TDEE ‘Total Calories’ Calories burned to keep the body alive. Cross-Check and Correct me if needed. Thanks.

  • i am always so happy when I see you posted and new video. no idea how many calories i eat but i feel satisfied and my weight is stable so i guess i eat at maintenance. i check sometimes using your macro averager to calculate my metabolic rate: calories in/my weight at maintenance. and love when u say we have the power!

  • I actually made a video trying to eat at maintenance based on what my Garmin said and it was reasonably accurate but I guess that just means I am close to the “average” person!

  • 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������

  • Hi! Thank you so much for talking about the importance of figuring out your TDEE the right way. When trying to be in a caloric deficit, I always ended up bringing my calories too low which slowed down my metabolism (and became my TDEE). This wasn’t compatable with my hard training (because a dumb calculator told me to eat only about 1400 cals per day). It sucked but now I recomped and my new CUT calories are about 1700 per day. I feel much better overall and I feel happier and more confident in my body. Consistency and sustainability are the key and a healthy approach for fat loss.:))

  • What if I want to loose weight but not all the tracking to find the sweet spot? Ive been trying to loose weight for a few months (strength training 4-5 days a week and eating 1200-1500 calories) and nothing is happening. My body isnt changing and now I have 3 weeks for vacation in 3 weeks and Im still 10 pounds from my first weight goal. Im not sure where to do from here ��‍♀️

  • For the people that want to find their TDEE while losing weight, you can just add the amount you lost in the formula. So if you eat 1800 calories and lost 1lbs in 7 days: 1800x(-1)/7 = -257. That means your maintenance is rougly 2.057 calories per day.

  • Great content yet again Marisa!! Quick question when you say try cutting by X amount of calories for a cut, are you talking about on a weekly basis?

  • How to figure how many calories you burn from physical activity? I don’t do any exercise But i stand up everyday because of my job

  • Im curious if you are eating a specific amount to try and find maintenence how to you account for retention from salt/carbs? �� just curious.

  • I must be far from average because I see all of these people saying that their TDEE’s are like 1800 or 2200 a day but I would struggle to eat that much food. I eat super clean 95% of the time and I eat about 1100 calories per day and still have about 18 lbs to lose to reach a healthy BMI range and I feel perfectly content on 1100 calories per day. I have energy, I work out 5 times per week all carefully planned and tracked to lose about 1.5 lbs per week. I split my deficit between food consumption and activity and I have met that goal each week for about a month now since I lowered my calories from 1300 per day. At 1300 calories I was almost maintaining my weight and was not losing consistently really. I have reverse dieted in the past to try to find my true TDEE and mine must be pretty low even with exercising pretty much daily. But based on my findings, the calculators I have used online to compare to, are pretty spot on to what I have found by reverse dieting. I think it is just a bit different for everyone based on what kind of nutrition they are getting and also whether or not they are wanting to maintain or have body fat to lose. I have eaten keto for 2 years now and have found that as long as I am in nutritional ketosis, my body will tap into my stored body fat to use for fuel once it burns through the food I consume and the only way to tap into that stored fat is to eat quite a bit less. This is in my situation though and obviously varies among each person. I can’t wait to get to maintenance to test this further. Thanks for sharing!

  • Sir what if we are a student and we exercise 6 days a week? Like taking 15k steps daily but we are student i mean go to school, come back exercise and done. So should we take activity factor as 1.2 or 1.9?

  • do all these apply to people with eating disorders? my dietitian who’s specialized in EDs told me that i’m not ‘normal’ like other people meaning that by body doesn’t work like it should. i have anorexia, i used to have bulimia but i don’t binge anymore, i overexercise and eat normal, but i exercise too much for what i eat, meaning i have a deficit every day which by the end of the week it adds up. my weight is bmi 16.8-17. and she told me that since i restrict, my body doesn’t ‘let’ me lose and that’s why i’m maintaining despite having a deficit. would that be the case or i’m just not calculating correctly? i’m eating with a deficit for more than 3-4 months and my weight hasn’t dropped at all

  • Subscribed! I’ve a question: while tracking calories in a day, should you account for the amount you expend on exercise or does the BMR multiplier already counts that in general?

  • How is PAL of 1.2 classified as “No/Little”? For example a person with 1800 bmr would need to burn 360 calories everyday to be classified as “no/little”. I don’t believe people have a 1.6 (average PAL), that would require a person with a 1800 bmr to burn 1080 calories per day (how tf does he recover if he burns 1080 calories everyday? which is equivalent of running everyday for 2 hours or walking 4-6 hours or 1 hour of hiit).You say your PAL is 1.55, tell me do you burn 1076.35 calories per day by walking, running, lifting, working (unlikely, you’d need to work as a heavy mover or in the construction)? PAL = TDEE÷BMR, TDEE = PAL×BMR.

  • How is PAL of 1.2 classified as “No/Little”? For example a person with 1800 bmr would need to burn 360 calories everyday to be classified as “no/little”. I don’t believe people have a 1.6 (average PAL), that would require a person with a 1800 bmr to burn 1080 calories per day (how tf does he recover if he burns 1080 calories everyday? which is equivalent of running everyday for 2 hours or walking 4-6 hours or 1 hour of hiit).You say your PAL is 1.55, tell me do you burn 1076.35 calories per day by walking, running, lifting, working (unlikely, you’d need to work as a heavy mover or in the construction)? PAL = TDEE÷BMR, TDEE = PAL×BMR.

  • I do have an incredibly big issue with the Calorie Model..
    Although it’s true that generally if you consume fewer calories over time than you burn you’ll loose weight, it’s not taking into account the fact that all of the factors such as NEAT,BMR,TEF and (lets be real), Exercise will ALL decrease probably to the point where you’re no longer in a deficit, and you’ve reached a state where your body burns less calories than it previously did, and hence going back to eating a normal number of calories won’t work and will just lead to going back to where you were before. You’ll be hungry and feel awful all of the time, and to be honest, that’s how eating disorders start. I honestly don’t believe that it’s as simple as calories in vs calories out, just intuitively it can’t be. I don’t believe you should have to count every single calorie that goes into your body in order for you to (at least) maintain your weight, SUREKY there are biological mechanisms that increase energy expenditure upon overconsumption or decrease it upon lower consumption surely the body wants to maintain homeostasis?
    Simply put, I feel that there must be a better way of being able to lose weight than simply cutting calories.

  • My GBW is 175 which is i eat Around 2. 100 Calories �� it that normal? ��. Btw my weight is 200 Pound! Someone help me i dont even know it normal or what or its good for me?

  • I’m learning so much! Just like what you said, I feel like mine would be too many calories?? I’ve been eating about 500 less calories than calculated.. so am I not succeeding because I’m not eating enough? I only walk and occasionally play Just Dance for exercise. I’m going to keep watching more of your videos!

  • Hello, Thank you, great presentation and that’s really helpful info! I’m just having a real problem calculating my activity level. Please can you help me work out whether I need to multiply by 1.55 or more like 1.725? I go on my exercise bike religiously every single morning (the resistance of my indoor bike is unfortunately stuck at the highest resistance level 15 so I kinda cycle standing in a “fairly leisurely” way for 40 minutes while watching youtube videos which shows up as 300 calories burned each time (although no sweating, not that intense and not increasing my breathing rate). The rest of the day is quite sedentary unless there is some housework needing done, and I’m also daily pottering round the kitchen preparing meals, washing up. So would that be 1.55 or 1.725? Thank you in advance if you can clear that up for me.

  • Did you track your kombucha (calories) for this meal? If so, what’s the calories for 1 serving? I think you have great content. Keep it up!

  • Listen I don’t know if you’re a registered dietitian or not but you are giving out false information.

    Anyone who knows even a little about calories should know that it is dangerous to go below your BMR or basal metabolic rate. This is the amount of calories your body burns at rest, not counting thermogenesis and physical activity.

    I used the Harrison Benedict BMR formula and found it to be 1,415 calories. I then used your formula and received 1,360 calories. that’s no longer a calorie deficit, that’s complete starvation. I did this for 2 weeks and almost fainted. I’m not exaggerating. But that’s not surprising since I’m eating less than my body require to even FUNCTION AT REST.

    To top it off I was exercising 6 times a week so burning calories on top of that 1,300 and was so beyond exhausted it was ridiculous.

    This calculation is faulty. It doesn’t take into consideration exercise or even how long you’re planning to be in a deficit for because someone’s goals may be a lot more dramatic than the next person.

    So no, it’s not feasible for one simple calculation to cover all goals, all genders and all physical activity level.

    I reached out to you on Instagram on two seperate accounts and you still haven’t responded

    And if anyone wants to respond please research first

  • I think i found a mistake in the formula. It says for men 12.7 x height in inches. Im 71.7 inches. If i do 71.7 x 12.9 it gives me 924.93 which makes bmr over 2500! Im 180cm 95kg, 44yo

  • Just to clarify, the product when you multipled your GBW to 10 or 12, is the total calories that you should take in a day for a certain period of time. Is that correct?

  • Can’t emphasize how real hormonal weight/ water retention is. I track and know my maintenance and I gained 3.5kg’s in the space of two days. This was right before my period. Glad I found this out Bc I could easily throw someone off.

  • As expert, I’m sure Custokebon Secrets can be great way to lost a ton of weight. Why not give it a chance? maybe it’ll work for you too.

  • 1) Yay, mom video! Hi Mom! ��
    2) EDIBLE FOUR SIGMATIC SKIN CARE?? I’m so in.
    3) Girl, I feel you on the Brussels sprouts! �� I really love cruciferous veg too, but they HATE me.

  • Marisa! You should try to cook your cruciferous veggies with cumin. I love broccoli and cabbage, but I used to struggle with digestive issues because of them. And my mom told me this little cooking secret, since then I have not had the same problem. Don’t know why, or how it works in the gut, but it’s for real! Love ya!

  • 1) Yay, mom video! Hi Mom! ��
    2) EDIBLE FOUR SIGMATIC SKIN CARE?? I’m so in.
    3) Girl, I feel you on the Brussels sprouts! �� I really love cruciferous veg too, but they HATE me.

  • The calcs are just supposed to get you to a general place to start. Theyre made for gen pop in part to deal with the obesity epidemic…obviously if your seriously committed to strength sport you (or your coach) are the only one that’s gonna understand your specific macro needs. This personally seems like an unintended straw man to me bro. I personally just Google 5 of em then average the results, and convert certain macros to others per my expierience. Just my opinion.

  • So I have a question where I fall into the exercise portion. I usually do 3-4 times a week at the gym lifting weights and recently been using cardio as my warmup. However in addition I pretty much walk about 3 miles on average every day due to taking public transport and walking to each one. Where would I fall?

  • I agree with tracking flawlessly for a week or two to get ur true tdee but after a long diet I’m through with counting calories I’ll just go off a 2k tdee maintenance estimate from a online calculator and watch the scale closely

  • Im curious if you are eating a specific amount to try and find maintenence how to you account for retention from salt/carbs? �� just curious.

  • 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

  • So to get my maintenance calories in the diet recall is to add up all the calories I’ve tracked during the week and get the average?

  • i am always so happy when I see you posted and new video. no idea how many calories i eat but i feel satisfied and my weight is stable so i guess i eat at maintenance. i check sometimes using your macro averager to calculate my metabolic rate: calories in/my weight at maintenance. and love when u say we have the power!

  • 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! ❤️

  • 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?

  • This is how I do it,I use an activity tracker and assign a number to divide my steps by in my case it’s 12.5 so I burn a calorie every 12 ½ steps so I add this to my BMR for most people it’ll be 20 this way you can figure out your calories day by day hope that makes sense

  • I tell people a good starting point is, maintenence = body weight multiplied by 14, to cut, bodyweight multiplied by 10. This is a decent starting point for the average person. After a week or 2, modify as needed.

  • Hi, may I ask why age, height and exercise level isn’t taken into consideration when working out daily calorie requirements to reach my Goal Body weight….I have just found your channel Jordan. Im a 54 yr old female but have struggled forever to lose weight. I exercise daily and eat healthy, have hypothyroid. At present I am 176 lbs, 5ft 7 “big boned”. My goal weight is 154lb. So, according to your calculations I should eat 1,848, which actually is more than what I am eating at present. I started to calorie count almost 3 months ago based on a few calorie counters online but which take into account my age, height, fitness level etc. So I was wondering why you don’t do this. I am binge watching all your videos, they are highly informative. Also do you have any advice for a slow metabolism due to having hypothyroidism? Thanking you kindly.Susan.

  • 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

  • Ok so what I, like in my case I had a RMR done via O2 consumption. My RMR was determined at 1238 cals (resting energy expenditure). How would I calculate my maintenance based on that? The calculations that they gave me taking into consideration my lifestyle was 1761 cals per day. I am 5’7 and weigh 155. 8.9 body fat percent via dexa scan. Thanks.

  • 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!

  • Subscribed, because I am actually putting full effort into losing weight this time. And I’m down 4lbs this week. (I am aware it is probably water weight, but I’ve never seen the scale go down before… only up!!!) this is very informative information and it is very much appreciated ♥️

  • 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 ��

  • I found that after consistently tracking my calories/macros I was able to fine tune what works best for my lifestyle and goals. I think most people just need a basic understanding of what’s effective (and not harmful) then from there they’ll be able to piece together a solid program.

  • Hey broo nice useful video!
    But i am lil confused here
    Pls correct me if wrong!

    We need to add or subtract calorie from BMR to gain or loose weight respectively!

  • IIFYM is ridiculous, I train really hard (lift 5 times a week, 10,000 steps, hiit once a week) and it gave me 1600 for maintainance, sorry I call bs

  • The question i have is linked to the loose weight or gain weight: is there a bod composition that the.body prefers?
    For years now, when i diet,i loose weight, but 50/50 fat/muscle (even though i have high protein intake and do hard resistance training). And when i bulk, the same happens. I get heavier or smaller, stronger and weaker while maintaineing 19% bodyfat and 41% muscle. No.matter if im at 112kg at 196cm or even down to 91kg.
    Some ideas?
    Greetings!

  • I eat at 1800 and have stopped losing. I weigh 188 and am sedentary but work out 3 days a week. frustrating as hell im tracking 100% accurate plus or minus some cals as nothing is 100% accurate.

  • the free dieting one i find to be most accurate, you have a wide variety of activities to chose from and you can specify how many MINUTES PER DAY on average for the week you do of that activity, which is very precise, and you can also chose your age precisely and not a range. AND you also get to chose activity level (sedentary, physical job etc.)

  • Paul love your content. Can you do a video on how to lose the stubborn belly fat? I lost 53 pounds in the last 6.5 months. My abs are pretty visble and I would love to learn how to get it to the next level. Thanks and keep up the good work!

  • I compare how much bread I ate to how much pasta, rice or potato I need… how many tablespoons of lard, oil… Snacks are great to add or substract calories. Oatmeals, bars, cookies…

  • Thanks to Omar Isuf for linking this channel. I am ashamed that I didn’t know about it by now. Great content and great videos on the channel. Congrats.

  • Can’t emphasize how real hormonal weight/ water retention is. I track and know my maintenance and I gained 3.5kg’s in the space of two days. This was right before my period. Glad I found this out Bc I could easily throw someone off.

  • 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.

  • I’m going to start this tomorrow and get rid of fat because I’ve been working out since March I see changes but not major changes I need more so I’m going to do this

  • Will your recommendations work for somebody who is not able to do much exercise? I’ve been eating around 1250 calories a day, 120 grams of protein, and about 70 grams of fat and keeping my carbs around 30-40 grams. I am 5 foot 6 and 160 pounds. I have lost about a hundred and fifteen pounds over the last 2 years and still have quite a bit of belly fat with a lot of loose skin. I had back surgery on July 30th in will be unable to exercise for at least another month her recommendations of my doctor other than walking

  • 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!

  • 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???

  • Hi, may I ask why age, height and exercise level isn’t taken into consideration when working out daily calorie requirements to reach my Goal Body weight….I have just found your channel Jordan. Im a 54 yr old female but have struggled forever to lose weight. I exercise daily and eat healthy, have hypothyroid. At present I am 176 lbs, 5ft 7 “big boned”. My goal weight is 154lb. So, according to your calculations I should eat 1,848, which actually is more than what I am eating at present. I started to calorie count almost 3 months ago based on a few calorie counters online but which take into account my age, height, fitness level etc. So I was wondering why you don’t do this. I am binge watching all your videos, they are highly informative. Also do you have any advice for a slow metabolism due to having hypothyroidism? Thanking you kindly.Susan.

  • 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.

  • thanks for the info…one question.. if to lose approx 1 pound a week,you need to consume approx 500 cals daily less for a week..would the weight still be lost if you consume 250 cals less daily over lets say 2 weeks? as in..better to lose weight very slowly and continue than not at all..thanks

  • 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:)

  • so I calculated my BMR to 1,390, and I’ve been going hiking 2x a week, and my final number is 1,912. My question is, would I have to subtract 300-500 calories in order to lose weight right? bringing my calorie intake to about 1,600-1,400. Can I cut those calories by exercising more or cutting food? I want to start doing jump rope training 5x a week, would I have to adjust my calories to my activity level and still lose weight?
    your video is one I understood the most, but I’m still confused in some aspects.

  • Lol plz get a haircut…I know you are trying to get an ancient greek look but this haircut is shit ( i am not a hater just advice)

  • Hmm well maybe you guys should try Scooby’s calorie calculator; I’m 19, play football (soccer) 3 times a week, lift weights 5 times a week and I followed the calories recommended by that site. It was estimated i’d lose 0.4kg per week, and I did lose 0.45kg per week over 3 months

  • Hello. I have one question. Should I be eating the same amount of calories every day or should I “eat them back” after a workout? Like… If I should eat 1400 calories to be in a deficit but I burt 600 during a workout, should I refill those 600 calories? I’ m super confused ����

  • what level of intesnity should i use? I work out 6 days a week, each day I do 6 sets of 12 rm reps. 2 chest days 2 back days 2 leg days

  • I’m very excited that you got an Oura ring! Please report back how it works for you and how accurate it is. I’m thinking about getting one and trust your opinion.

  • The kombucha saga starts!! I had water and milk kefir for years and the best tool to use for stirring are long wooden spoons:)

    I heard Dr. Jason Fung talk about Pique tea and it sounds super interesting, so I’m happy to know they taste good. Definitely will give them a try.

    Really sorry you got murdered by Brussel sprouts, I hope it didn’t last long!

  • hey jordan if you or anyone else in the comment section can help clarify a bit, so im currently 183lbs female 5’7″ and i work out about 3 days a week, my goal weight is actally 150 lbs just like in the video and i eat 1800 calories a day (i track and weigh all my food) and that’s my maintenance calories so i don’t understand how eating 1800 calories would get me to 150lbs if 1800 cals is keeping me at 183lbs…

  • Thanks so much for all the effort you put in to explain:)
    If my TDEE is around 2000 and I am looking to loose weight,how much of a deficit should I be in to loose.I am at 146 as of now and want to be at 130.
    Hoping to hear from you.

  • i love your videos so much!!:) thanks so much for sharing so many useful information, i think i learned the most from you about fitness here on youtube!!! greetings from Hungary have a good day!!:)

  • Paul, a question
    I do push ups and pull ups and jump rope all days of the week and some dumbbell workouts maybe like 3 days a week.
    What should be my activity level?

  • Let’s show marisa how much we love her and please continue subscribing to her YouTube channel also don’t forget to leave a like and comment on this video��❤

  • Listen I don’t know if you’re a registered dietitian or not but you are giving out false information.

    Anyone who knows even a little about calories should know that it is dangerous to go below your BMR or basal metabolic rate. This is the amount of calories your body burns at rest, not counting thermogenesis and physical activity.

    I used the Harrison Benedict BMR formula and found it to be 1,415 calories. I then used your formula and received 1,360 calories. that’s no longer a calorie deficit, that’s complete starvation. I did this for 2 weeks and almost fainted. I’m not exaggerating. But that’s not surprising since I’m eating less than my body require to even FUNCTION AT REST.

    To top it off I was exercising 6 times a week so burning calories on top of that 1,300 and was so beyond exhausted it was ridiculous.

    This calculation is faulty. It doesn’t take into consideration exercise or even how long you’re planning to be in a deficit for because someone’s goals may be a lot more dramatic than the next person.

    So no, it’s not feasible for one simple calculation to cover all goals, all genders and all physical activity level.

    I reached out to you on Instagram on two seperate accounts and you still haven’t responded

    And if anyone wants to respond please research first

  • Been following you on insta for a while but finally got around to watching your YouTube channel. Thank you for what you do! I appreciate the shorter videos ✊��✊��

  • It would be NEAT (haha) to see a video on how accurate the Fitbit is for tracking deficits. It accounts for your heart rate/exercise plus your calories consumed to track if you’re over or under or ‘in the zone’ (CICO) so is that my TDEE?

  • If I have to eat 1600 calories, and I train every day and burn 400.. should I eat 2000? DK if it’s a silly question, but I’m ������

  • IIFYM said that my TDEE was 1250, lol. If I ate 1250 I would lose around 1 pound a week, mine is more around 1500, IIFYM is so inaccurate.

  • I watched the other video too. I have a question about whether I should still multiply by 12 if I am mostly sedentary or should I multiply by a lower number like 10 or 11?

  • Thanks bro for your knowledge!
    I have a doubt though!
    People say, body made through eating protein from foods remains longer than that made through taking whey protein.
    Is it just phobia of whey protein or it’s the reason that you have to go to gym for longer while taking protein from food sources(only) like meat which in turn of course will be better because of longer time spent at the gym!

  • I agree with tracking flawlessly for a week or two to get ur true tdee but after a long diet I’m through with counting calories I’ll just go off a 2k tdee maintenance estimate from a online calculator and watch the scale closely

  • I am trying to type this with tears flowing. Jason I am morbidly obese. When I calculated using your formula I came up with 2040 calories daily. I love the number but i am terrified to try it even though every (fat) cell in me would love to. I am terrified but I will try this starting today.

  • Haha you’re cute! Thank you SO much for the info. I’m on WW and have trouble with my metabolism due to autoimmune liver disease. When I started WW, I dropped 10 lbs pretty quickly, within 2 months, then stopped. I’m hoping this will rev up my metabolism to get the last 15 lbs off. 1680 calories is kind of scary, but I’m going to do it ������

  • hi thats a great video you have done there actually very well explained as well so aesome to do that i just do 24×81 or what ever the weight is and use the daily activvty and go from there

  • The problem with this is that if you’re training in the gym and weigh, for example, 200 pounds and you want to get to 180 pounds it can ”kill” your muscles if you down your calories by, for example, 1000 everyday. If you want to maintain as much muscle as possible you should drop 0,5 kg every week. So if you want to maintain muscle you ”should” calculate your weightgoal by every week. But it depends on what your goal is… sorry for my grammar, I am from Europe

  • You should try the celery juice thing! I’ve been doing it for 2 weeks and it seems like my digestion is improving, I’ll give it a couple of months and hopefully will feel more improvements!

  • Sir my weight is 65 kg and my height is 5.7,can you please tell me how many calories should i take daily this will be very helpful

  • What if I want to loose weight but not all the tracking to find the sweet spot? Ive been trying to loose weight for a few months (strength training 4-5 days a week and eating 1200-1500 calories) and nothing is happening. My body isnt changing and now I have 3 weeks for vacation in 3 weeks and Im still 10 pounds from my first weight goal. Im not sure where to do from here ��‍♀️

  • Okay i did the math and it’s 1320 calories daily but my BMR is at 1270 which is less then the amount of calories I’d take in, my question is would i still lose weight or be around maintenance? ( im not very well informed about this topic) I’d be great if i get an answer to my question to learn more about how a calorie deficit works. ��������

  • I can’t never understand why people get less active when cutting. I weight training and do cardio, also walk at least 25000 steps per day no matter what. I tend to walk even more when I’m cutting to distract myself from thinking of food.

  • Jordan, I have questions. My goal body weight is 130 lbs. So, I have to eat 130g of protein. And I’m a vegetarian who lives in India. (Low Availability and high cost of certain foods like Greek yogurt or tofu). I drink protein shake twice a day, 50g of protein, eat lentils etc at lunch and dinner (carbs>proteins or fats>proteins in most vegetarian food sources), regular yogurt (ratio of carbs:fats:proteins is almost equal). So all in all I end up with 70-80 g of protein per day. And about 140g carbs. And 60g fats. And by that time, I feel fairly stuffed. Fairly full. 2 questions: 1) how do I eat more protein when I’m full? 2) what do I even eat for it reach a 130g protein intake? Difference between 70g and 130g is huge.

    I hope you answer my questions. Not really sure if you are looking at comments anymore for a 5 month old video.

  • Does this simple calculation work for someone that needs to lose 60+ lbs? Should you calculate your goal weight in increments, like 20 lbs at a time until you get to your goal?

  • 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:/

  • I work out 5 (sometimes 6) times a week but don’t do jack shit throughout the day am I consider moderate or heavy? I don’t wanna confuse them since I noticed that calories are super apart from each other

  • For the people that want to find their TDEE while losing weight, you can just add the amount you lost in the formula. So if you eat 1800 calories and lost 1lbs in 7 days: 1800x(-1)/7 = -257. That means your maintenance is rougly 2.057 calories per day.

  • I realized I wasn’t eating enough protein…. I am and have been under the calories, so I’m good there. I never new to count protein or even realized that was actually a ‘thing’. I’m doing it now and… wow, yeah, I am NOT getting enough. So I’m adding a cup or two of chickpeas which are low in calories but pretty good in protein to at least get close to the 160 that I need. It’s going to take a little more work in order to get to the amount I need.

    I really, really appreciate this! My mom and I have been working on losing weight and we’ve been doing the calorie deficit but no one’s ever talked protein, so thank you!!

    P.S. I will be subscribing, because I like the way you explain it all.

  • I do bmr + cardio. Should be your maintainance. If you don’t do cardio, it should be around your bmr give or take a 100-200 calories.

  • Did you track your kombucha (calories) for this meal? If so, what’s the calories for 1 serving? I think you have great content. Keep it up!

  • 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 BMR is 1600 and i workout 30min everyday ( 1day cardio\ Aerobic exercise), (1day weight training) apart from this I don’t do any activity, so how many calories should i need,. should 1 multiply 1.35 or 1.55, please help iam so confused ��

  • I must be far from average because I see all of these people saying that their TDEE’s are like 1800 or 2200 a day but I would struggle to eat that much food. I eat super clean 95% of the time and I eat about 1100 calories per day and still have about 18 lbs to lose to reach a healthy BMI range and I feel perfectly content on 1100 calories per day. I have energy, I work out 5 times per week all carefully planned and tracked to lose about 1.5 lbs per week. I split my deficit between food consumption and activity and I have met that goal each week for about a month now since I lowered my calories from 1300 per day. At 1300 calories I was almost maintaining my weight and was not losing consistently really. I have reverse dieted in the past to try to find my true TDEE and mine must be pretty low even with exercising pretty much daily. But based on my findings, the calculators I have used online to compare to, are pretty spot on to what I have found by reverse dieting. I think it is just a bit different for everyone based on what kind of nutrition they are getting and also whether or not they are wanting to maintain or have body fat to lose. I have eaten keto for 2 years now and have found that as long as I am in nutritional ketosis, my body will tap into my stored body fat to use for fuel once it burns through the food I consume and the only way to tap into that stored fat is to eat quite a bit less. This is in my situation though and obviously varies among each person. I can’t wait to get to maintenance to test this further. Thanks for sharing!

  • Hey PictureFit! I always loved your content, thank you so much for offering quality and free content to the community:

    1 question, when do you feel is the right time to re-estimate TDEE again? I use to do it every time I finish a program or every 3 months, do you think that’s too long? Thanks in advance!

  • I’m learning so much! Just like what you said, I feel like mine would be too many calories?? I’ve been eating about 500 less calories than calculated.. so am I not succeeding because I’m not eating enough? I only walk and occasionally play Just Dance for exercise. I’m going to keep watching more of your videos!

  • Ok i have a question so I have the gastric sleeve my calories are to be 800 to 1000 but my GBW 150 lbs so if I stay in an 1800 calorie but don’t get 150 grams of protein will that still help in losing weight

  • Woah. I was eating 1100-1200. My BMR is 1693 and I workout doing weights lifting and HITT 6 days a week. My TDEE says 2920 and I cut 500 calories. I was supposed to be eating 2,420 to lose weight in a sustainable way.

  • Hey Marisa I have a question. If your TDEE is lower than average, would you still want to do a 15-20% deficit on your actual TDEE or would you first want to work on building back up your metabolism?

  • That being said if someone is maintaining on 1300 it might be good to first make sure that they’re tracking accurately. It’s so easy to undersstimate or forget to log.

  • I do have an incredibly big issue with the Calorie Model..
    Although it’s true that generally if you consume fewer calories over time than you burn you’ll loose weight, it’s not taking into account the fact that all of the factors such as NEAT,BMR,TEF and (lets be real), Exercise will ALL decrease probably to the point where you’re no longer in a deficit, and you’ve reached a state where your body burns less calories than it previously did, and hence going back to eating a normal number of calories won’t work and will just lead to going back to where you were before. You’ll be hungry and feel awful all of the time, and to be honest, that’s how eating disorders start. I honestly don’t believe that it’s as simple as calories in vs calories out, just intuitively it can’t be. I don’t believe you should have to count every single calorie that goes into your body in order for you to (at least) maintain your weight, SUREKY there are biological mechanisms that increase energy expenditure upon overconsumption or decrease it upon lower consumption surely the body wants to maintain homeostasis?
    Simply put, I feel that there must be a better way of being able to lose weight than simply cutting calories.

  • Paul,
    You are very good! I enjoy listening to you. Question: Did you ever hear anything about the Soviet weightlifter David Rigert?
    Thank you,
    Igor

  • 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.

  • Can you tell me some appstores for calorie deficit? Thanks in advance:-)
    Sory if I have mistakes, I don’t speak English very well☺️

  • So when doing the questionaire, technically I work a sedentary job even when I come home I’m on the laptop but I do weight training for an hour 3-4 times a week with 20 minutes cardio but other than that I am very sedentary. I am a 5’6 female, 147 lbs and I currently eating 1200 calories on rest days and 1300 on non rest days. Is this too low of calories for me?

  • 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?

  • 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

  • Should you be in a calorie surplus even in days that you don’t workout for bulking? Or would that just make you fat? For example in a 3 days a week workout

  • It would be NEAT (haha) to see a video on how accurate the Fitbit is for tracking deficits. It accounts for your heart rate/exercise plus your calories consumed to track if you’re over or under or ‘in the zone’ (CICO) so is that my TDEE?

  • LOL There are so many New Year Resolutions in my gym too �� It makes me feel like I know what I’m doing so I try not to let it get to me lol

  • Do we need to be calculating calories really extremely accurately? Or do you recommend keeping a range? Even for weight loss or maintenance?

  • Hey Marisa I have a question. If your TDEE is lower than average, would you still want to do a 15-20% deficit on your actual TDEE or would you first want to work on building back up your metabolism?

  • Dear Marisa, thank you for posting this valuable content. I am so lucky I found you. Good heavens, you have taught me more than my last two personal trainers, two nutritionists and one dietitian who by the way told me that she can no longer help me because: (and I quote) “I do not know what is going on in that freak-show body of yours.”
    For the sake of my daughter, would you mind helping a 59 year old father with some advice, please? I will be 59 this month. I am 6’2″, 296 lbs at 40.1% body fat. I went on the Atkins Induction Phase twice. I stayed on it for three years and got my body-fat to 12.5% and dropped 100 lbs and into 30″ waist pants. Then I got sick and went off, gained it all back plus 20, did it again and back up plus 30 lbs.
    1,850 calories/day, 40/40/20 macro split and two months of weight resistance training six days a week I ended up gaining fat and not an ounce of lean body mass. Fired my trainers and nutritionists.
    I am in bad shape and getting worse. My average BMR for a year now is 2,847 calories. Average NEAT and active calories is 737. Average TDEE is 3,584 calories. My average daily calorie intake is 2,507 calories. I am gaining weight and fat.
    I am about to have foot surgery which will leave me bedridden for two months, followed by one year PT. I love my daughter and would like to be around to serve her needs and help her throughout her life, so I would like to live a while longer.
    Could you please shed some light/advice for me, so I don’t gain any more weight while in bed? I do have low T and a high IGF-1. No one knows what is going on and why I keep gaining weight when I am in calorie deficit. Maybe Atkins made my body extremely carb sensitive? I am trying to follow keto, but keep gaining fat. Also, it is not possible to stay on it for life. My cravings make it impossible. Going vegan started lowering my body fat. I am doing IF and eating two metered meals most days within an 8 hour window. I do not eat junk food, or drink soda, I do not drink alcohol or take any drugs, nor do I take any medications. I only take digestive enzymes and a multi vitamin. Thank you Marisa and I wish you all the best. Warm regards.

  • 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 followed Scott Herman’s video on how to work out your macros ( https://www.youtube.com/watch?v=hZjxWqwoWTg), and took an average of 5 online calculators for RMR, BMR, BFP etc. The calculators gave varying results, so averaging 5 of them helped to even out the error margins. I then worked out my own macros following Scott Hermans video, and it was pretty much on the money give or take maybe 100-200 cals. Then I just ate according to calculated maintenance for a month, and if I lost some weight or stayed the same, I added a couple of hundred cals the next month. In three months I had a handle on it. It was a great start.

  • sooo my activity factor is the same as yours, i multiplied my BMR X 1.55 and got 3098.19, is that how much calories i burn in a day?

  • Paul, thank you for changing that horrible music you use to have at the beginning and end of every video. I had to stop watching for a while but I’m back now! You rock!

  • TDEE says 3200-4000(depending on how much workout I do but I put in 0 workout even though I work out 6 days a week)(maintain), my fitness pal says 1950(cut) what should I follow?

    You said not 1000 below, but 1000 below TDEE is 1000 above my fitness pal

  • Hey broo nice useful video!
    But i am lil confused here
    Pls correct me if wrong!

    We need to add or subtract calorie from BMR to gain or loose weight respectively!

  • Okay i did the math and it’s 1320 calories daily but my BMR is at 1270 which is less then the amount of calories I’d take in, my question is would i still lose weight or be around maintenance? ( im not very well informed about this topic) I’d be great if i get an answer to my question to learn more about how a calorie deficit works. ��������

  • im a student in nutrition too but now im so confused the harris and benedict equation you just gave on here isn t the same as others we find online so what to do?
    also does this wotk for kids as well?
    and how to modify it if we want to lose or gain weight!!

  • 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..

  • So my goal weight is 135 and I’ve been eating 1500 cals with 140 g of protein and I strength train 5 days a week and get 10,000 steps a day but I’m not losing weight

  • Let’s show Marisa lots and lots of our love and support as her subscribers and fans and let’s show her how much we love her and her videos because she rules and is amazing as well as the cat whisperer and cat queen:3