All language subtitles for 6 - Calculate Calories For The SixPack Diet English

The calorie intake is crucial if you want to lose weight.

But how do you calculate your ideal calories for weight loss.

That's what I teach in this video and I will take you through the simple three step process and show

you exactly how to do it yourself.

Calculate your calorie intake for your fat --.

It has a lot of beginners confused.

There's so many formulas and strategies out there it can easily get lost.

But here's the good news.

It's actually a really simple process and you can do it in less than five minutes.

Let me show you exactly.

So the main driver of weight loss is a calorie deficit.

It is achieved by consuming less energy than your body spends on a daily basis creating a calorie deficit.

It's fairly simple and can be summarized like this.

First you calculate your total the energy expenditure.

Also halti subtract a certain percentage from Italy.

And lastly you just said along the way.

Let's start with number one.

Calculating your total daily energy expenditure.

You keep disgress the number of calories your body burns in one day.

It is claimed by estimating how many calories you burn or resting.

This is called basal metabolic rate.

BMR and then adding a certain number of calories on top depending on how often you exercise it you consume

roughly the same number of calories as Yuji you will maintain your power.

If you consume more calories than your tea you will gain weight.

And if you consume fewer hours than you to eat you will lose weight.

Now the simplest method of calculating your tea is by using an online later such as the one heiling

it will ask you for age weight height and weekly exercise.

While the results will not be 100 percent accurate since we all have different metabolisms than you

are.

It will give you a good start.

Another way to find beauty is through trial and error.

If the online later is not exact enough for you or if you view the value from it was a little off.

You can do the following.

Use the estimated de-valued and consumer Grothus number of calories every day for a week or two.

Next.

Weigh yourself every day.

Need it in on an empty stomach and monitor changes in weight.

If you're losing weight the estimate TV was too low and you should increase by 100.

If you gain weight the estimate he was too high and you should decrease it by one as they continue this

strategy until you weight stagnates which is the point when you found your true maintenance low.

The next step is then to subtract a certain percentage from TNT to create a calorie deficit on the Internet.

You will hear a lot of different opinions about what the ideal calorie deficit looks like in general.

There are three classifications of calorie deaths small which is 10 to 15 percent below to the moderate

which is 20 to 25 percent below 80 and large which is anything more than 25 percent below 80.

Now some people recommend small doses and some will recommend moderate very few coaches recommend a

large deficit because it just creates a lot of problems with hunger pressure.

So your argument for a small deficit is usually that will lead to less muscle loss.

But the thing is that if you keep your protein intake high Mark Kelly says don't necessarily mean more

muscles.

Also Mark are you lose a lot quicker than small.

Which is especially important for people who need to see fast results to motivate themselves.

That's why I generally recommend a moderate set of 20 to 25 percent below your teeny.

So if your stuff was 2500 calories you would subtract 20 percent from that to get 2000 calories as your

calorie intake for weight loss.

As you can see this is really super.

Now the last step is to just it along the way as you lose weight.

Your county needs will actually decrease.

That means you get less food your body needs to maintain its weight.

Therefore you want to redo these calculations every few weeks working with the wrong hello and it one

of the main reasons people hit weight loss plateaus and that's all there is to it.

Use this three step method to calculate your calories to lose weight and you have one of the most important

steps in your diet.

Next you want to calculate your maximum nutrients and also find the right foods for that.

I explain to you all this in my other videos.