Are you someone who thinks that 1,200 calories is the magic number
for you to lose weight and if you eat any more than that, you are
going to gain weight or you won't be able to reach your fitness and
weight loss goals? Are you stuck on the fad diet train where you're trying this new fad
diet, or this new pill, or this new
supplement in order to lose weight, or you think you need to starve yourself and not eat
your favourite foods? I'm here to tell you this is not true and
I want to help you. So watch this video right until the end and I'm going to tell you exactly
what you need to do, how you can lose weight and still eat
all your favourite foods and not be starving. We're going to start
by explaining what is BMR. But just quickly, guys, if you're new here,
make sure you subscribe to my channel and hit that bell to be notified.
I'm releasing new videos every week and you don't want to miss out when a new video drops.
BMR is basal metabolic rate. This is the amount of calories that your body needs to survive for your
lungs to work, for your digestion to work, to help build lean muscle, to lay in bed,
to do literally just function in life.
We're going to learn how to calculate that number. The reason we need to know this
number is to know how many calories you need to eat in order to lose weight
or to just function in life comfortably. Next, we're going to
talk about daily energy expenditure. So your TDEE, that's total daily
energy expenditure. So how many calories your body burns just doing your moderate daily activities,
including your workouts and basically everything you do throughout the
day. So once we have our BMR, our basal metabolic rate, our TVEE,
our total daily energy expenditure, we will have a much better idea
of how many calories you need to be eating to lose weight, to feel amazing, to build lean muscle and
blast body fat. Okay, I'm going
to start by showing you the simplest and easiest way to calculate your personal BMR.
Okay, basal metabolic rate. The reason you want to know your personal basal metabolic rate is because
you are different than your friend, than your mom, than your husband,
than your dog. Your body is your body. So in order to fuel your body properly,
we want to know what your body is doing. We don't want
to eat however many calories your friend is eating to lose weight,
it might not work for you. Okay, the best way to find your basal metabolic
rate is by using the Harris Benedict formula. It looks a little bit like
this. Yes, that's a lot of numbers and it's confusing. It's very simple
to go through the calculation, but I'm going to be completely honest.
And if you Google, "BMR calculator," that's also a very simple way to find
your BMR ensuring that it's a calculator using the Harris Benedict formula.
I'll leave a link in the description for the calculator that I use all the time
with my clients and myself that works really well to find your
BMR. Some of you might actually be surprised to see how many calories
your body needs just to function. If you laid in bed all day just for your organs to work, this BMR
number, that is how many calories your body needs. And most likely,
it's more than 1200, I'll tell you that. Okay, now that we've calculated
our BMR, our basal metabolic rate, we're going to go on and
calculate TDEE. So our total daily energy expenditure, how many calories
our body actually burns combining our BMR
as well as our activity levels. So here is the calculator for calculating your TDEE. So
basically, all you need to do is multiply your BMR number that we just calculated with the number
beside the activity level that relates to you. If you have a physical job, remember to add that into
account. If you have a desk job,
that's something you also want to take into account. So maybe you have a desk
job, but you still workout three to five times a week, still put
yourself in that moderate category. With a quick search on the internet, there are so many
calculators to calculate your total daily energy expenditure if you don't want to test your
math skills today. I'll put a link in the description for the
calculator that I recommend that I use often with clients and with
myself to get these numbers quickly and effectively. Okay, now that we have
our basal metabolic rate and our total daily energy expenditure,
we know how many calories our body needs just to function. So remember, this is just the number we
need to function in life. If you're working out really hard,
if you have more muscle mass, if you're looking to build more muscle
mass, this is where we play around with these numbers and this is where we actually come down to
your calorie maintenance numbers, your calorie deficit,
or calorie surplus if you're looking to put on some muscle. Make sure you check back next week,
I'll be releasing a video showing you exactly how to
calculate your calorie deficit for weight loss. So if you're looking
for effective long-term weight loss without dieting or starving yourselves,
make sure you subscribe and check back next week, hit that bell
to be notified, and you will get a notification when I release that video showing you exactly how
to do that.
I'll leave a link in the description to the video I created, a quick
MyFitnessPal tutorial to show you the simplest way to track what you're
eating every day, your macros and your calorie intake. It's always
good to know this, especially if you're someone who eats out a lot,
or if you eat the same things every day, you want to know how many calories
you're taking in. You don't have to track forever, but it's
always good to know these numbers and that's how we can play around with those numbers. If you're
not reaching your weight loss goals, we might be able to figure it why.
Also, when you start tracking in MyFitnessPal, it's going to start
talking about macros. That's your macronutrients, your proteins, your
carbs, and your fats. If you're interested to
know what percentages of each of these foods you should be eating for your body
type to reach your goals, I created a seven-page free guide breaking it
all down for you and explaining it in the simplest form. I'll leave a
link in the description for that free guide. I hope this helped you a lot. I
hope it made you realize that you are allowed to eat more than 1200 calories in a day to reach your
weight loss goals, and I hope you learn something. Thanks again for watching,
guys, and I hope to see you in the next one.