In this video you will learn how to accurately calculate your caloric intake with 2 easy methods.
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Determining your daily calorie intake is the first step towards each diet.
And that's something most people are wrong with, so in this video I've decided to cover two different ways to find the calories, which you can then change to match your goal.
After calculating your calories, you will switch to dividing these calories into the correct macros (
Method # 1 – A quick and inaccurate way to calculate your caloric invasion
Step 1 – Calculate your RMR
RMR = 11 x Your body weight (in LBS)
Calorie maintenance = RMR x Activity multiplier
Sitting / w 3-6 days lift = 1.3 – 1.6
Slightly active / w 3-6 days of lift = 1.5 – 1.8
Active / w 3-6 lifting days 1.7 – 2.0
Very active / w 3-6 days of lift 1.9 – 2.2
Seentary: spend most of the day in the meeting (eg Bank higher, desk work)
Light activity: Spend much of your day on your feet (eg Teacher, salesman)
Active: Spend most of the day doing some physical activity (eg Waitress, Postman)
Very active: spend most of the day in heavy physical activity (eg Bicycle Envoy, Carpenter)
Example: 160 pounds of sedentary man doing 9-5 work desk exercise 4 times a week
RMR = 11 x 160 = 1760 kcal
1760 x 1.4 = ~ 2464 kcal estimated maintenance intake
Now this is the end of Method 1, you will just get that number.
It may be accurate or not.
You can use the same as using the Online Calculator.
My favorite is
Method # 2 – a very accurate way to determine calorie intake
Step 1 – Use an online calculator as or use Method # 1
Once you get this number, you use real world data to understand the calorie intake and see how accurate it is.
You need a 2-week "Calorie Assessment" phase.
Required tools: MyFitnessPal + Digital Body Mass
(I also strongly recommend a kitchen scale for food)
So in these 2 weeks get the number of these calculations and just eat the exact amount of calories.
At the same time, you measure your morning weight after the toilet.
With 2 weeks of daily weighing and constant calories you get two averages over 7 days.
NOTE: Never look at daily weight measurements. It is not important in this case. Just look at the mean values because stress, sodium, food, changes in macro ratios, weight of water can affect daily measurements.
Here's how to use the scale correctly
Always look at 7-day calories and 7-day body weight.
Now that you have 2 weeks of data, you determine the amount of accumulated, saved or lost weight.
Example: Male 200 pounds of lightly active lifts 3 times a week.
The calculator gave you 3,000 kcal as maintenance.
Now, after 2 weeks, you have received the following measurements:
Week 1: 200 lbs @ 3000 kcals.
Week 2: 199 lbs @ ~ 3000 kcals.
The person has lost 1 pound of their calorie intake.
This means that they had a deficit of 500 kcal / day, as we know that to lose half a pound a week, we should approximately have a deficit of 3500 kcal per week.
So, if we put this in our daily routine, it means that the person was deficient in ~ 500 kcals per day.
And their actual caloric support is 3500 kcal per day.
Once we understand this, it is easy to reduce or increase calories to achieve a certain goal.
For example: If this person would like to keep losing weight by 1 pound a week, they would continue to eat an average of 3000 kcal a day.
If they want to increase it and lose 2 lbs / week, they will average up to 2500 kcal / day.
You have it.
This is the simplest and easiest way to accurately calculate calories.
How many calories a day to gain muscle or lose weight?
What is the best ratio of fill and cut macro elements?
I hope you like it, post your questions in the comments below.
Speak soon, Mario
For more fitness, nutrition and personal development tips, see:
Jim Joseph – firefighter [NCS Release]
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