How Many CALORIES Should I Eat to LOSE WEIGHT | how many calories do i need | calorie intake to loss

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There are a lot of different ways to calculate how many calories you should be eating per day to lose weight. And in today’s video I’m going to go over all the different ways, but you have to keep in mind that these calculations will only give us a baseline to start with. You’re going to have to do some trial and error, see how your body responds, and then make modifications. So with that said let start with the easiest one of these methods. This method is easy, but probably not quite as accurate as a calorie calculator. Although I have used this method as a simple baseline for clients before and its worked very well. All you have to do is take your current weight if your a man multiply that weight times 11 and if you’re a woman multiply that weight times 10. For example if I weigh 210lbs I would multiply 210×11 which would give me 2,310 calories a day. Every 5 lbs of weight you lose you can redo this easy calculation and get your new estimated calories for weight loss.

As you can see this method doesn’t take into account your height, your age, or your activity level. So it can only be used as a baseline and it will never be exact. Regardless I’ve still experienced success using this method, and it always winds up being not too far off from the estimates you will get from using complex formulas. This formula is best for sedentary individuals. Or sedentary individuals just starting exercise.

Another way to calculate your calories is to find your maintenance calories and then subtract 20% of calories from there. You may be wondering why we’re choosing to take away 20% instead of 30 or 40% and that’s because 20% has been found to be the ideal ratio for losing body fat without losing too much muscle. The easiest way to calculate your maintenance calories is to multiply your weight by 14-17. This helps take your activity level into account. Multiply by 14 if you’re not active and by 17 if you’re very active. And you can multiply by 15 or 16 if your somewhat in between. So I weigh 210lbs and I’m pretty active so I’ll multiply by 16. This gives me 3,360 calories. Once I multiply by 20% that leaves me with a 672 calorie deficit. 3,360-672 = 2,688 calories. So with this method I am allowed to eat more than 350 extra calories per day for my high activity level.

For the final and supposedly most accurate way to calculate your required daily calories for weight loss is to use a calorie calculator. These calculators will usually use either the Mifflin-St Jeor equation or the Harris-Benedict formula to calculate your maintenance calories and then subtract roughly 500 calories to give you your weight loss calories. I’m going to include a link in the description for you to be able to access a calorie calculator that will give you your maintenance calories and your fat loss calories. When I do my calorie calculations I end up with 2632 calories per day. This turns out to be very close to my total that I got from multiplying my weight by 16.

I want to remind you guys one more time that regardless of which method you used this number is only a baseline. If you start with lets 2,000 calories, but notice that you aren’t losing any weight after a week, drop by 300 calories and see what you get from 1700 calories over the next week. You have to reevaluate and readjust every now and then to stay on track.

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20 Responses to How Many CALORIES Should I Eat to LOSE WEIGHT | how many calories do i need | calorie intake to loss

  1. Rupal M says:

    Where is the link for maintenance and weight loss calorie? You said it's in the description

  2. Shauntel Gill says:

    you weight 21o ibs no way in the world we live that is considered obese you cannot weight that much i weight 209 ibs and i look it up and it said that is obese.

  3. Hodler 679 says:

    Where’s the calorie calculator??

  4. Angel Alcantara Barrera says:

    Where the calculator at

  5. Jonatan Tomšič says:

    I am 209 pounds 6.4 feet tall and i am 17 years old how many callories should i consume. Maybe 2000

  6. TheMesoPeaks says:

    It's gonna be difficult to track if ur trying to lose fat and gain muscle at the same time.

  7. WavyTripleA says:

    So if i am 130 kg i need to that times 11

  8. Oscar Aguado says:

    So I have to eat about 1,600 calories to lose weight why is that if I go to planet fitness it says I have to eat about 2,000 calories a day I’m confused

  9. Sergey Kosimov says:

    Utilizing the “fetching tuti space” (Google it) as my weight loss guide has allowed me to shed 17 lbs. This program is great for individuals who are prepared to adjust their lifestyle in order to achieve weight reduction. It’s a excellent feeling that my body is now dropping a great deal of fat..

  10. g'dog says:

    I average 1000/1200 cals, I drink 2ltrs of water and run 5ks every day .. I've lost 25kilos in 8months. It's fecking brutal!

  11. Cwsing 7 says:

    My son is Max too 🤜bro

  12. upesh karki says:

    I watched almost all the videos from ur channel and on most videos you want people to do fasting
    I go to the gym 4 days a week and since you said to do fasting
    I did
    But I end up loosing my muscle mass
    I was 200 pounds I came to 185 but my muscle mass became low and I couldn’t increase weight in my weight training
    I was having 1000 calorie deficit
    Now I now too much fasting is not good
    You should make a video saying that too

  13. Daniel Black says:

    Very solid info!

  14. Larry Adair says:


    This is the first time I have ever, and I mean ever, written anything like this. I want to thank you for your informative YouTube Video's. I first heard about the KETO diet from my brother-in-law about a year ago, but I blew it off like every other gimmicky diet you hear about.

    It wasn't until the weekend of July 1st of 2018, I decided to make a change. I was doing some simple yard work (mulching to be exact) and I found myself feeling especially out of breath and over weight. I just happen to weight myself that morning and I logged my heaviest weight in my 43 years…262.6 lbs. After hauling 30 bags of mulch and sweating off 5 lbs in 99 degree weather, I chose to draw my healthier life style "line-in-the-sand" (subsequently) I gained the 5 lbs back the next day.

    Anyway, I went onto Youtube and typed in "Keto"and one of your videos popped up. At first, I thought you were another douche bag cross fit guy, selling some protein powders or fat burning shakes (sorry, no-offense), but after watching a few of your videos, your message really hit home and became my second major motivation in my journey to healthy eating. Your scientific approach, non-bias direction and entertaining editing have been the extra boost I have needed.

    I am excited to say, as of today August 1st, 2018, I am down 17lbs. I have not incorporated any exercise into my plan yet, but I plan to in my second month. I look forward to sharing my progress with you next month and months to come. You have given this 43 year old, father of four, motivation I have needed and not had in over 20 years.

    Thank you!

    Larry Adair

  15. Dominique Blagojevic says:

    That's insane 1300? I'd die on 1300 calories

  16. ccmkoho says:

    30O cal deficit for a week is 2100 cals. Not enough to show up on a scale. Maybe over a month you’ll see a couple pounds of fat loss

  17. Majorka Jorka says:

    Bruh im 65 pounds and its shows me that i have to consume only 650 calories a day wtf how am im going to survive

  18. Paul Bolin says:

    160 lbs = 1600, 175lbs = 1750, 200lbs = 2000 cals etc

  19. Paul Bolin says:

    Which puts you back at 100 cal per 10 pounds of body weight. This is the simplest and most accurate.

  20. Paul Bolin says:

    You have to also add back about 500 for bodily functions (250) and activity(aprox 250)

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