Table of Contents:
How to Calculate: How Many Calories You Burn (Easy Method)
Video taken from the channel: Steve Taylor
How To Calculate Your Calorie Intake? (2 Easy Methods)
Video taken from the channel: Mario Tomic
TRACKING CALORIES 101 Calorie deficit, maintenance & muscle gain
Video taken from the channel: Rachel Aust
How to Accurately Count Your Calories (And Mistakes to Avoid)
Video taken from the channel: NoobStrength
How To Count Calories (IIFYM) Accurately With Myfitnesspal
Video taken from the channel: Tao Physique
How to Lose Weight Counting Calories + My 2 Favorite Calorie Calculators
Video taken from the channel: The Health Nerd
How To Track Your Calories & Tips For Beginners
Video taken from the channel: The Protein Chef
How to Count Calories Correctly Calorie Counting Basics. If you’re not sure how to count calories, the best place to begin is with your daily energy Tips for Success. There are several different ways to streamline the calorie counting process so that you get an A Word From Verywell. It doesn’t.Inactive: Never or rarely include physical activity in your day.
Somewhat active: Include light activity or moderate activity about two to three times a week. Active: Include at least 30 minutes of moderate activity most days of the week, or 20 minutes of vigorous activity at least three days a week. Very active: Include large amounts of moderate or vigorous activity in your day.And now for your first application of your new favorite formula.
Please contain your enthusiasm and hold your thunderous applause until the end. Grams of protein x 4 (8) + grams of fat x 9 (9) + grams of total carbohydrates – grams of fiber x 4 (44) = 61 calories (rounded down to 60 on the label). Whoa.
How to Count Your Calories Correctly! The rule of thumb for weight loss is that you need to burn more calories than you consume. If you work out regularly, chances are you burn the calories you consume. However, it’s also essential for you to manage your food intake if you want to lose weight.
The “calorie counts” of various foods is simply letting you know how much potential energy the foods contain, and some foods are more energy dense than others. For instance, a tablespoon of olive oil has about 100 calories’ worth of energy, whereas a tablespoon of protein powder has about 30.The Atwater calorie system About one hundred years ago, American chemist, Wilbur Atwater, studied human nutrition and metabolism and created the Atwater system – a system to count calories. According to Atwater’s system, one gram of carbohydrates has four calories, one gram of protein has four calories, and one gram of fat has nine calories.Calorie Counting as a Means for Weight Loss.
Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps: Determine your BMR using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR.Rather than placing all of your attention on counting calories or demonizing certain macronutrients, IIFYM focuses on meeting daily macro goals. Done correctly, this provides a consistent calorie intake, but one that can be personalized in endless different ways.
Counting calories in your food correctly is much easier than you thought, but you have to take some steps to get your intake in the right place by learning about counting calories in the right way. You can use a tool online to help, but you must also consider what is in all the food that you are eating.Count ‘Em Up: Write down everything that goes into your mouth for a week, then calculate the calories using a standardized nutritional database like ars.usda.gov/foodsearch. If you really are getting fewer than 1,400 calories per day, you may actually need to increase your intake.
Calculate the number of calories you need to reduce your daily intake by in order to achieve a certain weight loss. Weight loss calorie calculator: calculate calories to lose weight or increase in exercise intensity and frequency to reduce body weight. Supports both metric (kilograms) and imperial units (pounds) and uses the formulas based on.How to calculate calories in food Each food item has its own number of calories.
To calculate, we should know the exact amount of protein, fat and carbs in the food or drink that is being consumed. There are two ways of calculating the number of calories in foo.Profiles and workouts without age, height, weight, gender, activity type and duration data will not record calories correctly. Calories are determined by age, height, weight, gender, the intensity of the workout, distance traveled, and activity type.
Heart rate does not currently factor into the equation.Your Apple Watch uses your personal information — such as your height, weight, gender, and age — to calculate how many calories you burn and more. To update your personal information, open the Apple Watch app on your iPhone.
Tap the My Watch tab, then tap Health > Health Profile. Tap Edit, then tap the item that you want to change.Calories Burned By Heart Rate Calculator.
Accurate Calorie Burned Calculator Formula for Men (kCal): Calorie Burned = [ (AGE_IN_YEAR x 0.2017) + (WEIGHT_IN_KILOGRAM x 0.1988)+ (HEART_BEAT_PER_MINUTE x 0.6309) 55.0969] x DURATION_IN_MINUTE / 4.184.
List of related literature:
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| from Nutrition |
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| from Nutrition in Lifestyle Medicine |
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| from Alters and Schiff Essential Concepts for Healthy Living |
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| from Visualizing Nutrition: Everyday Choices |
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| from The Best Life Diet Revised and Updated |
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| from The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication |
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| from Racing Weight: How to Get Lean for Peak Performance |
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| from Handbook of Obesity, Two-Volume Set |
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| from The Science of Self-Control |
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| from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting |
193 comments
I’m so happy you made this because I struggle with counting calories. I need to gain weight!
The shitty fucking app you recommended won’t let me sign up because I’m 16. I WANNA LOSE WEIGHT GODDAMN IT, I’M FAT AS SHIT
If someone tells you to ride the change with Ola, fuck the change stick with uber
My mother told me,it was not neccessary to weight pot with nothing,she made orzo with lemon and parsley, huge failure with my fitness pall, so I used cronometer for tracking orzo,I just added my portion weight, so diff when you do not cooked, I did not eat fatty food today
Thank you! To me I am a visual learner. So keeping track of my calories has contributed to being effective weight loss. I am not strict, but it makes me mindful to think before choosing what I eat. This video is appreciated. Thank you again!
Good, information I personally have 1600 to 1800 calories per day
can you please by answers these questions.
for one how is weighing more accurate then measures, for example I scooped enough rice to cover my plate of rice and then placed the plate on a scale wouldn’t the weight of the rice alone be inaccurate as the scale is also weighing the plate? if that’s the case what can I do to measure the nutrition of the rice that’s on my plate?
Dude reminds me something id watch on pbs as a kid cept with tattoos
I’m glad you’re back! I got off the wagon with fitness and now seeing your videos motivates me to get back on it! Thanks Derek! ������������
Day 3 of counting my calories so this is a perfectly timed video… & as I was skimming through the comments, I second the request “Please make a healthy coleslaw recipe”��
Appreciate your videos!
If you have a Samsung Phone you can use Samsung Health It looks like it uses the same database as MyFitnessPal.
Prrooooteeeeiinnnn chhheeefff. This video couldn’t have come at a better time bro. Real talk..
bro im sooo so so so glad your back i keep saying it but man you dont even know
Why u talk about ur shirt in the beginning in the video that’s bullshit no-one came for that
Thank you for a simple and easy formula for counting calories
so obsessed with your videos just the channel I need!! Much love<3!
Thanks for the tip, I will begin today my 2-weeks control of weight and Caolrie intake. I’m looking foward for the results…
Two major problems one encounters while trying to loose weight.
For one, measuring the calories accurately while meal prepping is a nuisance, and sticking to exact amounts leaves some excess food/leftover ingredients in order to get the amount just right. What to do with those leftovers is an art in of itself. Any ideas?
Second thing I often struggle with after getting the meal size right is sticking to that amount without feeling deprived afterwards.
I suspect this has something to do with the dopaminergic pathways that get strengthened while receiving a food reward. Often times I feel stuffed with all the vegetables but the brain still seeks out that particular “something” to hit the spot (as if you have a float valve). This often results in overeating and overshooting your goal caloric amount.
I try to incorporate a couple of fasting days during the week along with my workouts to balance this out, but it still isn’t an ideal for weight loss.
It would be a waste for you not to lose fat while other normal people are able to shed pounds quickly with Custokebon Secrets (just google search it).
this gives me 2279 kcal to maintain weight,are these net calories and i should eat more on training days?i dont track calories.i track only when i cutt.now im staying 67kg bodyweight im not gaining weight.i eat watever i can on my day.4 meals a day.when i feel full i stop eating.its interesing that i maintain my weight without tracking.i think if i start using this formulas i will lose weiight.2279kcal seems to me to lowwww calories.i think i eat 2700 or some days 3000 and i still dont gain weigth.i train 4 days upper lower
I walk/skateboard to and from work everyday ( 7 miles total) and work as a chef in a restaurant so I’d say total I walk maybe 9 miles a day. I weigh 164. And dont gain any weight as a result. I’d say i eat probably 3200 calories a day. Realistically walking burns a fuck load of calories of you do it daily. I think the fact that I maintain this daily then adds to the amount I actually burn
The websites said I need 1005 calories a day to loose weight… that’s so low!!
amazing but ur easy inaccurate method was very close to tdee calculator�� i dont think its that in accurate
I do turn it into a game to see if I actually know my portion and not over eat
3:00 sorry guys just making a bookmark for myself xx loved the video
It’s unfortunate that calorie counting gets such a bad rep considering the LITERAL only way to lose weight is to burn more calories than you consume. It is literally the definition of losing weight lol.
Thanks for sharing your information on how to count calories.
Excellent info bro…Thanks a lot…It has helped my understanding a lot…
What do you think of lost a ton of weight using Custokebon Secrets? I notice many people keep on talking about Custokebon Secrets.
Whay if im a ten year old who is triyng to weight 30 kg and not 58?? How do i multiplie it then??
” You haven’t covered your calories needs today ”
Myfitnesspal or MyEDpal… Not wanting to make a bad ad tho… The app is truly great, as long as you make good use of it?
As always awesome stuff, very useful video I really appreciate your energy!
i don’t understand why people torture themselves and waste their time counting calories and cutting carbs. or how some people go on a vegan diet, that’s just stupid! eat as much food as your body needs, don’t starve yourself and understand that calories, carbs and meat are good. idk why some people are so desperate to lose weight, trust me. junk food is the one thing you should try to avoid. other than that, eat as much as you want! try to keep a good balance between carbs, meat and veggies. trust me, you’re gonna feel super healthy!
No this la wrong, counting calories will not take you anywhere that’s where the problems with food starts, you won’t enjoy your meals because you are thinking what the hell am I consuming, my tip? Fucking eat healthy and whatever you please to eat apples are as poisonous as a burger if you eat them in the wrong way eat what you want when you want to don’t count calories you’ll be lading yourself into hell
Pllzzz…PLZ.ANS..THAT HOW MANY CALORIES WE BURN WITH 16hr fast…I mean during ramzan
MFP is the best makes life so simple with macro choices its got everything thanks Mario
I always look to see if the little dude does the thumbs down frownie face ������
The restaurant thing is the worst I eat sometimes at restaurants and I search to count calories but nothing shows up sadly
I really liked this way of explaining. I actually managed to pay attention thanks!
Don’t do this ‘at home’ kids. This is how you develop and eating disorder
Love that you say what matters is how you feel not what the numbers on the internet say so good and real!
Hello Mario! Doesn’t the age affect the BMR immensly aswell? Thanks! Could you help me understand how age affects it?
Thank you. Your short video was terrific and very informative.
but i cant really trust the user submmited stuff
it can f you up
Not related at all but your house is just ascetic goals! ��
Mario, i want to start cutting in few days, is cutting 1000 calories a day gonna cause me muscle loss?
Thank you for helping me figure out how many calories I should be eating a day for a consistent loss. Can you do a video on maintaining a healthy weight once you’ve reached your goal
Did I calculate the protein raw n’t cook ؟ like 100g of chicken is 31g of protein
If we have 300g of chicken raw it will be approximately 200g when we cook it, so we calculate the macro of 200 or 300g. Plus the rice 200g will be 300g we calculate the 200 or 300g, and thank you in advance.
Very informative video.. I need to get back to tracking my calories. What is your height btw?
You’re a lifesaver. I finally know how many calories I need to eat to lose some weight. Gonna try!
Nice vlog bro I definitely will measure my peanut more accurately now thanks ����
Im stsrving and not losing weight. I work out and cant see the difference atm. Maybe im still esting too much
You have that scanner in the all new Galaxy S9/+. You got it right last year by saying that, the device Capable of scanning and storing data for Calories.
I would appreciate a video or part of one that shows calorie intake When doing certain amounts of exercise. A 700-1200 calorie deficit seems like a little bit much for anyone over a sedentary lifestyle. I really appreciate your saying that you need to accommodate for exercise, which is why I would love to see some examples of the effects of both exercise and less sedentary jobs on caloric intake.
i follow the calorie deficit and it works…i already lose 7 pounds
But do water make our stomach larger if we drink a lot of it?
@TheHealthNerd you make my life way easier with your videos,please keep on!!! There amazing and are for having info for losing weight
Holy Crap! SOOOOOO many important tips a lot people don’t want to think about. The most important tip I found in this is to Prelog/decide on meals STARTING W DINNER! This totally shifted my thinking and makes soooo much sense!!
I’ve been tracking for years and I’ve lost the purpose in doing so as I’ve not lost any weight (gained a shit ton…)
I choose the health nerd because baby giraffes are born, thank you.
i already did, im new here and watch your videos and i like… now im one of your subscribers… another camel is born ahahahaha
How are you guys liking the new schedule? Mon & Friday 12PM EST = Recipe and Wednesday 6:30PM EST = Something random (like this video for beginners).
Thanks…
It Was Easy Understanding With Help Of Your Video..
So many baby animals must all be born at once when someone subscribes
I love baby giraffes. “Counting is a lot of fun when you are under for. Try again in 30 years it ain’t no fun no more.” Great video
No one gonna discuss the arrow that sticks in the butt?
Just me I guess
Hey Mario I train MMA but want to gain muscle, how many times shall I lift? Do I just increase calories since I’m doing extra cardio?
I don’t really know How I got to this channel but I Love your videos! You’re the best��
Turns out I can have 1985 calories a day to lose some weight. That just seems a little too obvious.
I’ve been tracking, weighing, planning for years and agree with all you’re saying here. I’m trying to get away from it though and eat intuitively. Hope to see a video about intuitive eating next.
The calculation way is important after you understand what it is. You can easily calculate via
http://Www.bmindexs.com
Awesome now i know i should measure the meat in its rawest state
I always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from NextLevelDiet and I was able to select foods that fit my budget.
Method 2.. 10 times more convenient.. That’s what I used to do when I was body building. Went from 355lbs to 225lbs. Met my wife had two kids 6 years later im 300lbs again. ��..
good job man.. keep up good work
what track is that playing in background 0:58?!?
i see you throwing in that instrumental to the plan by juicy j and wiz
your buddy at 5:04 looks like N’golo Kante( a very talented soccer player in europe) lol….google him….he must be his twin brother, he is french.
Tao, I need your help with myfitnesspal. I notice when entering macros, the calories don’t add up. Just like they did in your first meal. You listed protein-17, carbs-58, and fat-19 for 455 calories. When I add them up using the 4, 4, 9 for each gram, it comes up to 471. How can I track my macros accurately when myfitnesspal seems to always add them up wrong. I have mymacros + app, and the same amounts that I enter there come up differently, but it seems to enter foods easier on myfitnesspal. Help. Thanks.
Love this channel. I already count calories…but then again intermittent fast 5 days a week so eating less is not a problem…i have bad days tho when i just want to dive into all the unhealthy things and generally give in lol but hey Rome wasnt built in a day and neither is a sexy body ��
I want to count calories because I’m bulking, but I don’t know how to figure out how many calories are in the food that I eat
Love these beginner fitness tips! Is MyFitnessPal better than MyPlate?
i have a question. will ur calorie deficit will stay the same if u exercise?
How much of the cooking oil should you track. Sometines to fry something I put a lot of oil directly from the bottle to the pan not even measuring by spoons. When the meal is cooked a lot of the cooking oil stays in the pan and some of it is absorbed by the food. I have no idea how much calories should I put in the fitness pal app.
hello…pls make a video on your lounge wear and sleep wear minimalist way for you next minimalist youtube…having trouble deciding with all this clothing.they say downgrading clothing from outerwear to sleep wear will just pile up clothing
Only diet from website NextLevelDiet works for me. After one month I lost 10kg. Now I finally have six pack:D
I tried going to the fast weight loss got a warning that you were going to take my personal and financial information.
Just recently discovered this channel and I love it! Keep the good work!
How do I know how many calories I burn at work? I’m in the food industry and am lifting heavy things and walking super fast 7 hrs a day and my bmr is 1350 I want to loose 10 pounds in 3 months. I just don’t want to not eat enough.
I don’t know if this is a stupid question but how do you know exactly how much calorie you’re eating? For example how do you know that the rice you had is 5oz or 1cup?
Thank you for making this very informative video for people who need to lose weight due to health issues… for everyone else: remember you life‘s too short to weigh your cornflakes! Try to be as intuitive as possible. Calorie counting can be gateway drug for serious eating disorders… at least for me it was.
Lol I did this in kgs and was so confused since it became 480 calories and I was like “ehhmm seems a little extremee” But then I found out I was supposed to change it to Ibs
This is why OMAD works for me… cal-counting all 3 or more meals is not sustainable for my mum lifestyle. Let alone tracking all the macros for each meal. Great videos, keep it coming please ��
as an inspiring personal trainer and someone who genuinely wants to learn more, this video was very to the point and informative. ��
very informative and helfull for those who are want to live healthy https://youtu.be/1KZNXSgoOAM pls visit my chanel for more health fitness
This was so fascinating, I don’t count calories and are a slim healthy weight, although I’d love to see what I could eat to be little more toned. I eat a whole foods diet. I’d be so interested to see how this could work with alllllllllll my food intolerances. As I can’t eat a lot of greens for example I do rely heavily on starchy veggies, as I also can’t do grains, gluten, pulses, legumes, quinoa, buckwheat, eggs, dairy. Thanks for always been so informative ����
HE DID NOT LOSE THE FIRST WEEK SO HE LOST 1LB IN 2 WEEKS
CALORIE DEFICIT WAS 250 PLEASE CORRECT ME IF I AM WRONG
THANKS
Protein shake/snack? Best time to take???
Morning? Before/after workout
do inner thighs workout video please, my dream have it and im trying
What’s the name of the app you are using to plan meals? Thanks a lot
This is so confusing to me so can someone please help? I understand that in order to lose weight, you have to do the calculator thing and all that and you end up with a number. How do you factor in going to the gym and working out while still trying to count calories to lose weight? I’m overweight and really motivated to get in the gym and lose weight (and build muscle) but I’m not getting the hang of it.
Gentle reminder to all who are triggered by this video; you don’t have to follow everything or anything someone does or say and you also don’t have to watch a video that triggers you, especially if the title is very specific about the subject. Xx
I had no idea about protein(4), carb(4) and fat(9) calculations. I will use this method now thanks!
HI MY GOOD FRND CAN U TELL ME PLZ THE VERY BEST FOOD WEIGHING SCALE DEVICE OR MACHINE WHICH CAN TELL ME THE 100% ACCURATE EXACT AND RIGHT AMOUNT OF MY PARTICULAR FOOD AND ALSO MEALS INTAKES OF AMOUNTS OF CALORIES INTAKES EACH AND EVERY TIME WHENEVER I MADE THEM AND EAT THEM OK FRND
IT MEANS THAT I WANT TO KNOW ABOUT MY EVERY PARTICULAR FOOD AND MEALS INTAKES AND ITS PARTICULAR PORTIONS SIZE INFORMATION’S OF ITS ALL CALORIES INTAKES ON THAT DEVICE LCD SCREEN MY FRND OK
MEANS THAT DEVICE SHOULD TELL MY FOOD ITEMS AND MEALS ACCORDING TO MY INDIAN DIETS AND FOODS MY FRND BECAUSE I LIVE IN INDIA SO THAT WHY I ONLY AND ONLY JUST EAT AND TAKE MY INDIAN FOODS MEAL EACH AND EVERY TIME SINCE I BORN IN MY THIS COUNTRY MY FRND OK
SO IS THERE ANY KITCHEN FOOD WEIGHING SCALE OR FOOD DEVICE MACHINE WHICH CAN TELL ME THIS MY EACH AND EVERY FOOD ITEMS AND MEALS AND ITS PORTION INTAKES ALL INFORMATION’S IN THE FORM OF ITS ALL CALORIES INTAKES TO ME
PLZ TELL ME THAT TYPE OF ANY KITCHEN OR FOOD WEIGHING SCALE OR DEVICE MACHINE TO ME MY FRND OK
IT SHOULD NOT BE COSTLY VERY MUCH MY FRND BECAUSE I AM POOR ALSO FRND AND WILL NOT CANT ABLE TO BUY THOSE HEFTY AND HEAVY DUTY HIGH COSTLY PRICES TYPE OF MACHINES OR DEVICES OK FRDN
SO PLZ KINDLY TELL ME ANY THAT TYPE OF DEVICE MACHINE WHICH IS LOW COST IN PRICE OK FRND ACCORDING TO MY INDIAN CURRENCY IN RUPEES
PLZ MAKE SURE FRND IT SHOULD NOT BE MORE THAN 3 TO 3500 THOUSAND RUPEES IN INDIAN RUPEES OK FRND
THAT WEIGHT FOOD SCALE OR THAT MEASURING DEVICE SHOULD NOT BE MORE THAN 3 TO 4 THOUSAND INDIAN RUPEES PRICE ACCORDING TO INDIAN CURRENCY FRND OK
MEANS IT SHOULD BE WITHING 40 TO 45 DOLLARS OF RUPEES ONLY OK FRND
PLZ TELL ME THAT TYPE OF ANY BEST RIGHT 100% ACCURATE EXACT MACHINE OR DEVICE WHICH GIVES ON THE DOT RESULT OF ANY FOOD MEALS OR ANY FOOD ITEMS AND ANY
PARTICULAR FOODS AND ITS PORTIONS SIZES TOTAL CALORIES INFORMATION TO ME ON HIS LCD SCREENS
I MEAN I WANT THAT IT CAN SHOW ME THE MY FOODS REAL MEAL AMOUNT OF CALORIES IN THAT DEVICE OR U CAN SAY ANY SCALE OR MACHINE ETC OK FRND
I WANT TO SHOW EXACT RIGHT ACCURATE AMOUNT OF CALORIES IN MY THAT PARTICULAR FOOD MEAL ITEMS WHICH WILL I EAT IN MY DAY TO DAY LIFE EACH EVERY DAY 3 TIMES A DAY OK FRND
BECAUSE EVERYTHING IS ALL ABOUT THOSE CALORIES FRND OK JI
SO I WANT TO KNOW ABOUT MY EACH AND EVERY MEAL FOOD ITEMS CALORIES INTAKES IN MY DIET WHICH I EAT 3 TIMES A DAY OK FRND
TELL ME THAT TYPE OF ANY DEVICE OR MACHINE MY FRND
ITS PRICE SHOULD NOT BE COSTLY VERY MUCH MY FRND PLZ REMEMBER THIS THING INI UR MIND FRND OK IT SHOULD BE IN LOW PRICE COST RATE IN MONEY JI OK FRND
THAT WEIGHT FOOD SCALE OR THAT MEASURING DEVICE SHOULD NOT BE MORE THAN 3 TO 4 THOUSAND INDIAN RUPEES PRICE ACCORDING TO INDIAN CURRENCY FRND OK
MEANS IT SHOULD BE WITHING 40 TO 45 DOLLARS OF RUPEES ONLY OK FRND
PLZ TELL ME THAT TYPE OF ANY BEST RIGHT 100% ACCURATE EXACT MACHINE OR DEVICE WHICH GIVES ON THE DOT RESULT OF ANY FOOD MEALS OR ANY FOOD ITEMS AND ANY
PARTICULAR FOODS AND ITS PORTIONS SIZES TOTAL CALORIES INFORMATION TO ME ON HIS LCD SCREENS
Ommgg what kind of camera do you use?? Just asking for a friend ��
Oh my gosh I need to know where those leggings are from at 3:29! They are awesome! Anyone help??
Counting calories isn’t triggering for everyone, it is actually necessary for people who overconsume or who are food addicts, I really appreciate this video personally
But if that’s water weight; this method is not helpful. I use a Tanita Scanner at my gym (which gives me my BMR, total body water etc.) and my water weight may fluctuate but my fat levels changes a little differently. I know a bioelectric scale has issues but I think it is much more useful than just using your weight.
Thank you so much for this! This was so beneficial and I’ve been searching for a video like this, I always used to eyeball my portions and wonder why I’m never losing weight while looking like I’m always under caloric, now I’ll make sure I get a scale for that!
This is a very helpful video especially since I am planning to work on my health and fitness as I’ve recently gained quite a bit of weight and my doctor informed me that I need to lose it. Thank you
My man…3500 cal deficite is minus 1 pound (0,45 kilograms)of fat.But one looses 2 pounds(about 1 kilo) of weight because as we all know our body consists of 60-50 %,even 70% as is in kids,water…That means for every gram of solid entities the body takes or looses, it keeps or throws away an onother gram of water…
Let me say it in other words: When you weigh let’s say chicken.
100 grams of chicken clean drumsticks has about 120 cal and 6 grams of fat or 42 cals from fat.
With your thinking,120-42=78 /4=19+6=25 grams, the meat should weigh 25grams or about 1 onze…But it weighs 100 grams or 3.5 oz…which means,solids: water =25:75
Can u dig it?????
It’s not your fault…
I am really confused about how many calories I would burn during the day. I mean you have the basal metabolic rate but then it’s hard to know with the activities that you do how many extra calories you burn and for it to be accurate.
The sad thing with calories is some people think they will look the same as someone that eats 2,000 calories of fruit and veg if they eat the same in junk food lol
Hey Mario, what is the ideal caloric surplus to be in while gaining to optimise muscle gains and minimize fat deposits? 200 calories?300?
Girl! I installed Lifesum after you recommended it (The Free version) because I ate intuitively and have not seen results of loosng weight. Well I was overeating. I used Lifesum to calculte my calorie intake to loose 0.5kg per week. Guess what? I ate exactly what Lifesum told me and followed the proposed macro ratio and I actually already lost 3kgs in 6 weeks! Thanks for showing me this app and convincing to use the food I eat as a tool it helped me to seperate my emotions away from food:) Thank you for being you and sharing that with me across the globe. Greetings from Poland!!!
The information you gave about measuring certain foods cooked or uncooked was really helpful. It totally makes sense yet I’ve never really thought about it:)
This gives me anxiety. Counting calories was the catalyst for my disordered eating. It creates unnecessary food fixation and is fundamentally flawed. Love all your vids but this missed the mark.
Love this video! Thank you for all the useful information Mario!
I didn’t consider a lot of the tips u shared. Thanks babe! Do u think if someone is getting their goals without strictly counting on an app its necessary to take it to the next level for better results?
Thanks a lot for this video! I lost 50 kgs last year just counting calories and exercising and I cannot recommend it enough. One thing I would say is not to overthink it. At the end of the day as you said so rightly you cannot accurately track anything BUT just making sure you remain in your goal on a weekly basis will make the difference. Take care Rachel.
I always learn so much from this channel! I personally appreciate seeing the difference between measured portions and guess portions. Clear proof it’s worth it to have to clean your measuring cups more often than not.
Rachel, thank you for making this helpful video. �� I am on a weight loss journey and your tips about weighing the food, watching portion sizes and being mindful of calories when eating out are all super helpful. For years I did not count calories, step on the scale or get regular exercise. Now I’m paying the price for it. Tracking, having awareness and taking action every day are the keys to making positive changes. Thanks again! ��
YAY!! I WAS LITERALLY WAITING FOR THIS! I’M NEW TO TRACKING MACROS SOO THIS IS HELPFUL.�� THANK YOU!
I always watch what I eat and I been doing it for the past year. I feel now my metabolism is slow I stay the same. I think I’m going to start eating more fat stuff I’m tired of eating healthy
It’s always such a pleasure to see a video from you, Rachel. <3
Rachel, you are so intelligent and bright. Thank you for putting so much effort into your videos����
Hey mario. not trying to hate or anything, but i just feel like every video of you lately is just basic shit that has been published by thousand other youtubers…
Yikes I don’t even have a history of issues with food and this stressed me out. I think you could have done a better job highlighting that this is really not necessary for the majority of people and can actually be harmful
Hey mario,
Do you know of any websites to use for calorie calculation that are iOS friendly? The one you post requires flash which doesn’t appear to work on the iPhone
I am new to tracking and I have to say it has really made a huge difference and edit) it’s fun…I’m a ��..
Meanwhile I was trying to force feed you sweet potato chips �� ��
My situation is kinda weird since I wanna lose more body fat before I start bulking I am currently eating 1500 calories but I should be eating 1856 calories and I don’t know what to do plz help
I downloaded the myfitnesspal app so I can track calories more accurately, but I found it to be very confusing and not at all user friendly. I just want to quickly and easily track calories, but it has so many superfluous features. Have you made a simple tutorial video or can you recommend one? Thanks, Mario!
I take 8000 steps a day, do weight training sessions 3 times a week and I do no cardio, what should I choose as my activity level?
Great videos this is really useful information!!! Thanks for sharing ❤️
What would be your recommendation for an app that is free. Fitnessepal is only grate if paying premium:(
Thank you! Yes, it’s not always accurate but having a number to track is super helpful!
I get a stupid ad from that link you posted in the description. I can’t get rid of the ad to get into the calculator
If I’m not losing weight by counting calories could I be not counting them correctly? Like I’m actually eating way more than what I think I am? I heard that’s something a lot of people mess up on…
I don’t measure shit just eat healthy an eat an im about your looks
Are you new to fitness and need help getting started? Download my free beginner fitness & nutrition guide here! No equipment needed!
https://m.me/NoobStrength?ref=w9783803 (Make sure to hit “Get Started”)
Omg love this!!! This is so useful, thank you for all the information and really opening my eyes. Love how detailed and direct you go.
this might help. the minimum cals to eat is 1200. its the minimum. i usally do 1500 cals. but i do intermittent fasting…the best btw
Knowing your daily calorie intake is definitely key to losing weight. Thanks for sharing this!
the easy way is too easy to be good and the hard way is too hard for me to leave this and just eat less
btw holy shit we have the same names!
the comment wasnt posted to hate, just saying
How many calories does one consume once goal is reached? Is there a different formula?
Where are you from, if that’s not a problem?
Also, (and I am aware that’s the norm) it’s a bit of a shame you do need those thumbnails, cuz your content is great anyway.
Why would u put background music while your talking,…. grh… i can’t here…next video
i can’t wait to live on my own so that i can grocery shop my own needs
Hello, could you tell me what is the meaning of the tatoo you have on your hand? Is it a sunset? I love your tattoos and de minimalism of your house. Thanks a greeting
Even after you use the multiplier, should you be subtracting what’s burned from exercise on top of that or no?
When he talks about body weight, is he talking about our weight without out fat %? Exemple: 145 lb 15% body fat = 123.25 lb (body weight)
Hi, i have a question. I go to school where we are served food. How am i able to estimate my caloric intake there??
Hi Mario! Love your video! I really need some help here. Do you have to stick to roughly the same caloric intake each day to start finding maintenance calories? Also, as weight fluctuates? Should I expect to see some outliers during my weigh-ins? If i was to track my weight on say friday morning and then carry on tracking it each day for 7 days, when I come to weigh myself again on the following friday morning, if my weight went up by 0.3kg then I would be in a 300 calorie surplus? Or if say my weight stayed the same I would have been eating at maintenance? Would I have to do this over a period of two weeks to be accurate? Thanks:)
Hi Mario, thanks for this stuff. I have a question: The 2 weeks we are measuring things and going to the gym, can we still do cardio work? or only lifting? Cheers!
I thought my calorie intake is 1722 and i was eating only 1300-1350 but i didnt multplied with 1.3-1.6 so now i got around 2015-2070 and now i eat 1600 but is it good deficit?
GUYS.. Need some serious help here cause I got my head twisted.
I am 22 years old, 190cm, 87.5kg and 17,5% (approximately) body fat.
Thus, based on some calculations my BMR is 2065.
I crossfit 4 times a week + I work as a waiter on weekends.
I calculated my daily caloric intake (for fat loss) at 2200 cals but I think that it MAY be a bit too.. low??
What do you think ;;;
the thing about this is weight loss isn’t that linear. Two weeks of eating won’t tell you much about fat loss. Especially if you’re cutting carbs, that will most likely be water.
Some people can stall for months eating in a deficit (ex.: me)
I’m gaining weight wayyyyy below the equations you provided ( I know you did not come up with it ) I’m 181 cm, @ 79 kilos now still gaining, my daily calorie intake is 2200 ( 0.8 gram of protein per pound of b.w, 70 grams of fat and the rest is carbs )
Checked a lot of calculators, even when 2 results get so close ( still there is a difference of 200 calories.
+ the 3500 calorie equal to 1 pound that is not even close to anything real ( lots of research are being conducted and keeps the researchers and scientists confused, don’t how how bodybuilders just hop on that bus and start to teach others about stuff that have nothing scientifically proven )
P.s: calories for someone on gears is way different than someone all natural at all times ( cause now u have to define natural, after all those natural bodybuilding contests )
Being in gears u will make gains even with a shitty diet and even when on a caloric deficit. It s a hormonal thing ( that is why it s called unnatural, cause if it was natural u won’t be making gains while in caloric deficit )
Man I can go days and days about this topic.
Thanks for sharing and putting time to reach out with some info.
Hi Mario, what if you also just start out with excercsing (3x a week), is the weighin over 2 weeks, still accurate even though you probably also gain some muscle. Do you compensate for this, or ignore?
hi thanx for the vid..
a quick question I am really confused about the intake of whey protein..I just bought muacleblaze premium whey which has 20g protein per scoop..my weight is 70kgs and height 6.0….so can u please suggest me when should I consume and how many scoops per day..
Your video about being willing to pay the price for success is helping me, you’re in my head man, get out of there!! lol
Just a reminder: you don’t need to track calories to be “healthy”. Rachel, as someone that has struggled with eating disorders in the past this video is EXTREMELY triggering, I would advise you approach topics like this with a bit more sensitivity and awareness in the future.
This calculator is pretty good: http://www.muscleforlife.com/weight-loss-calculator/
What to do if i dont even know whats the name of the food and lets say the food is not straight up from the store?
Here’s the thing I haven’t quiet figured out yet. If I, for example, train 5 days per week (monday friday), losing around 500 calories per workout + cardio workout 4 times per week (let’s say extra 500 calories) which would bring maintenance at 3000 calories maintenance per day when I do both, aerobic and anaerobic tranining, should I eat 500 extra calories only on the days I do cardio or every day? Same example can be simplified. If I workout 4 times per week (500 calories per workout), should I eat 500 calories less during non-training days to keep maintenance?
Thanks for the link to this video. You sort of answer my question around 4:18. Appreciated.
Hi, I just want to ask. Currently, my weight is around 150lbs and as shown in your example, I need to multiply my weight by (x 11) and the result of it ( = 1650 RMR). I am lightly active, so, I multiplied it by 1.6 then the result is around 2640 cal. My goal is to bulk up and gain some weight to reach my weight up to 165 lbs. With the help of my fitness pal, the total calories that I need to consume to reach my goal are 2910 cal. Now here is my question, is this 2910 cal is a daily intake or a weekly total intake calories? Thank you in advance for any reply.
OMG IMA SUBSCRIBE I LOVE GIRAFFFEEESSS. And I liked this video to
Obviously energy needs will vary from person to person, but in general I think these equations are too high.
Frank Zane never ate as much as 3,000 in a day. And when he did a cut he ate three protein and vegetable meals a day, had two small fruits and one simple protein shake. He looked amazing into his 60s and reported to never have eaten more than 2,000 a day at that time and getting lean was never a huge task for him. He, like myself, didn’t believe in bulking at all. The fact that there are so few lean people in the real world (as opposed to Instagram and YouTube) I think it partly owing to the high caloric estimates. That’s my present opinion, anyway.
Great channel!
I love how you put examples and what you use in the description. Thank you!
what would happen if I ate 1300 calories a day, I’m 6 foot one 220lb, train 5 times a week, office job.
this guy should work for nasa to calculate our journey to mars lol
Finally somebody talks about this! Thank you Rachel for this video! ������
This was the most helpful video I found on YouTube. Great content; straight to the point, well organised, professional and simple.
Subscribed, thank you.
I think I might have aced my new years resolution. I am watching this channel, I am working out 6 days a week, look better than ever before… What a time to be alive.
Hi Mario. Lets say you only weight train full body M-W-F and also do one hour of daily walking Mon through Fri while having a sedentary job…would you use the 1.6 calculator?
Thank you, great video!
I tried to make my own diet, but it didn’t work. I went to Next Level Diet and let them create diet plan for me. I am delighted with the result
thanks for ur time i knowledge….what should i do if already eating my RMR and not losing weight because of extreme dieting i did in the past?
Trying to get into eating healthier and teaching my girlfriend to do the same as she’s unhappy with her weight, good info in the video, liked and subbed and plan to check out your other videos like the one on how to read nutrition labels. Thanks!
Hey Mario, great video, I really like the approach to estimate one’s caloric intake individually. But I have a question: Can I measure my calorie consume over the day with a Fitness-Watch with a Heart-Rate-Monitor? I mean you could wear it for like 2 weeks, measure your food aswell and then have your maintenances level? Is that possible?
I’m 5’7 120 eating 6000 calories to maintain all I do is walk 5 miles a days. why I do need so much food
It’s not an OCD behaviour to want things accurate or to make sure things are right by taking an extra step. I know you are not meaning too, but by calling your attention to detail OCD, it’s a little insulting to someone who does actually have OCD. Nice vid’ though good Sir.
Hey mario! What if i been cutting on 2k calories but have suddenly become way mote active due to biking 8miles uphill every week day. Do i up my calories or not?
“How many calories do I need to eat?” This is one of the most frequently asked questions I get and it’s no surprise. Determining your caloric intake is the foundation of every diet. So in this video I decided to address the issue by revealing how you can calculate your daily calorie intake accurately with 2 simple methods. Enjoy, and as usual post your questions in the comments below! Talk soon! -Mario
I wish I could tell my mom this but she’d be too unmotivated to even do anything
Hey protein chef! Would you consider making a “breakfast” playlist?
Subbed because you are straight forward and give good tips!!! And you know what you’re talking about and know how to explain things simple
You need to factor in the elevated heart rate after exercising. Not just the calories you burn during exercise.
This is such a good video, clear and simple. I recently started tracking my calories and feel much more in control of my diet!
Omg thank you for getting straight to the point instead of talking for 25 minutes about nothing. Subscribed haha
So are they inaccurate by calculating too less or too many calories?
:3 if your 200 lbs it burns you 300 calories. Each time you put your weight on 1 leg until you get 400 kg you’ll burn 1 calorie so calculate the steps x your weight / 400 kg:) but walking burns more calories than lifting weights, cycling burns even more, running even more. Since you are moving faster so if you walk 1 mile and you 150 lbs guy you’ll burn 150 calories if you walk fast for intire 1 hour like fucking fast you can easily burn 500 calories. So yeah these are some basics:) defnetly there is way more in this science! 100 % you need to calculate your steps:D so make sure you walk for 300 metres calculate them use that us an average for the rest week, steps x weight / 400 kg you’ll find your burned calories.so if your fit to walk or run or bikecycle for 1 hours stay fit and do it:) with peogressive overload a bpm watch a step calculator divice you’ll see how much you burn.
I get really confused when you create a meal and have to figure out calories etc for that one meal. It makes 4 servings.
I do 30 mts stationary cycle+45-60 mts workout on equipments..(weitght pulldown +shoulder+chest+arms+knee)
BUt calculator does’t have these equipments.