Hi, welcome back to my channel.
In this video, I'm going to break down a simple weight loss calorie
calculator that's going to help you get into a calorie deficit, even if you're a beginner.
And actually, if you are a beginner and you're just starting a
weight loss journey, or you're coming off of fad diet after fad
diet, after fad diet of eating less than 1,200 calories, starving yourself, cutting out carbs,
not eating cookies, all of the things, watch this video
to the end.
And I promise you, I'm going to give you some valuable information that is really going
to help you not only lose your weight but keep it off long-term
and enjoy the journey.
Learning how many calories you need to fuel your body properly in order to fuel
you through your workouts, keep your metabolism revved up, and really burn body fat is what
I'm going to teach you in this video.
Okay.
Just before we get into this quick little video, make sure you subscribe to my channel,
hit that bell to be notified because I'm releasing new videos,
just like this one every single week, to help you on your
fitness and fat loss journey.
Diving right, in how many calories should you be eating to actually lose
weight?
You need to put yourself in a calorie deficit.
So, what that means is you're going to eat less,
move more.
So, expend more calories than you're taking in, in turn, you will lose weight.
But that doesn't always mean dropping your calories
significantly low that you are starving yourself, that you're
suffering, that you're not enjoying each day and you're getting cravings or you're binge
eating or all of these things.
So, basically, this is the simplest calculation you can do to find out your calorie deficit
initially.
Of course, there are things we will do in the future.
If you're not losing weight or you're losing too much weight too
fast, that's where we adjust calories with my online training clients.
That's how we monitor their progress and their calorie intake.
But this is the first step you want to do.
There are calculations out there, including your basal metabolic rate
and your total daily expenditure, which is a number you
should know anyway.
If you don't know how to calculate your basal metabolic rate, check out this video
right here, I'll leave the link in the description.
I tell you exactly how to calculate your basal metabolic
rate and your total daily energy expenditure.
So, calorie deficit, your basic number is your goal body weight times 10 to 12.
So, what do I mean by goal body weight?
Let's say you are a 180 pounds and your goal body weight would be about 160.
If you're a 180 pounds and your goal body weight
is 130, that means you're eating around 1,300 calories.
That's not enough.
I'm not saying that's not a realistic weight loss goal, pick a goal that is more realistic
and short term and calculate your calories based on that, maybe down 10 or 20 pounds,
and calculate times 10 to 12 and that would be your calorie
window.
Let's say you're a 180 pounds and your goal body
weight is a 160 pounds, you want to be eating between times 10 or around 1,600 calories,
to times 12, 1,920 calories.
So, you can either meet in the middle to start, or I would say, if you have less body fat
to lose, you can stick more towards that times 10.
1,600 calories a day, you start yourself there, but if you feel that
you're starving all the time and you're hungry after the first week or two, because it will
take some time to transition your body, and if you feel like
you have low energy levels, you can up your calories a little
bit, so staying within that range.
If you find you have a lot more body fat to lose in order to properly fuel
your body.
So, if you're in the 230s, 240s and you're looking to get under 200, if you start eating
1,900 calories, you might not be eating enough to
actually properly fuel your body to fuel you through your
workouts, where you want to be building muscle in order to long-term boost your metabolism,
burn more body fat, all of that kind of thing.
So, you want to reach more towards the times 12.
I'm sure a lot of you are thinking, "Wow, 1,600 calories or 1,900 calories, that sounds
like a lot."
Maybe one, because you're used to eating 1,200 calories
and the internet has told you for years that that's the
only way to lose weight.
It's actually not a lot.
I weigh a 150 pounds and I'm just in maintenance.
I'm not trying to lose any more weight, I just want
to eat to be healthy, to fuel me through when we work out to
get stronger in the gym.
And I eat around 1,900 to 2,000 calories a day and I'm content, I'm happy, I
don't get cravings, and I feel fuelled and energized.
This whole idea of eating less than 1,200 calories to
lose weight, I want you to just take a risk and focus on if you're going to eat 1,600
calories a day, you're tracking everything you eat.
So, a lot of times people are actually not tracking properly so they're not actually
tracking their cooking oils.
They're not tracking the little, like a bite of your kid's sandwich that you take while
you're making their lunch, all of these things.
So, to truly get into your calorie deficit is doing this calculation for
yourself to start out and tracking every single thing you eat.
And I promise you it will work.
And if you're looking to learn how to track things, I recommend
using MyFitnessPal.
Check out this video I created to show you exactly how simple it is to use MyFitnessPal
to enter your food, track everything you're eating
for at least a few weeks to really understand how many calories you're putting in your body,
what types of macronutrients you're putting in your body,
and seeing how your body is reacting to those.
Checking your energy levels, how did I feel in my workout today?
Did I feel really tired?
All of these things are a result of the fuel you're putting
in your body, and of course, how much water you're
drinking, how much you're sleeping.
There's so many things involved, stress levels, all these things.
But like I say, this is a basic calculation.
So, I'll leave the link in the description to that MyFitnessPal tutorial.
I break it down for you super fast and super
simple.
Okay.
So, after you've calculated your calorie deficit, how many calories you should be eating each
day, I want you to focus on one other thing.
Let's not worry about our carbs, let's not worry about
our fats, those are all going to fall into place when you
focus on hitting your protein.
So, this is how you're going to calculate your protein, your current body weight times
0.7 to one.
So, again, we've got a range here.
Again, let's look at if you're a little bit of a higher body weight, want to
stay in the 0.7, 0.8 range.
So, if you're 230 pounds, 220 pounds, you don't really need to be eating 230
grams of protein a day.
So, aim to hit more in the 0.7 range.
And the funny thing is that happens is when you're focusing on staying within a calorie
range and you're hitting the amount of grams of protein per
day, the carbs and fats just fall into place.
You don't have to worry about that right away.
Later on, if you want to dial things in and really tune things
in, again, these are things that can be done.
I'm talking to you if you're a beginner.
So, you're learning how to get more protein to support your strength training, to build
more muscle, to boost your metabolism, which again, will increase
your calorie deficit because your metabolism will be
faster.
So, one thing to remember again, my one simple tip is calorie deficit.
Yes, calories in versus calories out.
But if you're not losing weight in a specific calorie deficit, if you calculate your number,
first of all, be patient.
Just think, food is fuel, I'm on a journey, I'm getting away from diet culture.
I'm going to use this as fuel, I'm giving myself healthy
foods, and think of it that way and just please give it time.
Don't do this for a week and then hop on the scale and see that nothing happened and get
discouraged and go back to starving yourself.
Give it time, stay at that same calorie range.
Really, really focus on hitting your protein, getting your
water, getting your sleep, keeping your stress levels low, trying to strength train two to
three times a week and just move more.
So, if you find that the scale might not be moving, check out my other video
on how to track your weight loss progress without the scale.
I'll leave the link in the description as well.
This is a very important tool on your weight loss journey for both your mental and your
physical.
So, this is just the simplest way.
Again, you guys, there are so many things that can be said.
Leave your comments below, let me know your thoughts.
Are you eating 1,200 calories a day?
And are you ready to jump it up?
Are you ready to eat more?
Are you ready to fuel your body and feel amazing?
Let me know in the comments.
And check the link in the description.
I'm going to give you a free guide, a calorie deficit guide.
So, all of the things I talked about in the video today,
as well as more information about why you're calculating
your calories in this way and your protein and how to get protein, where to get your
protein from.
I'm going to give you it all in a free guide.
Click the link in the description.
I've got you guys.
Again, I'm here to help you out.
Thanks, guys, for watching.
If you made it all the way here, thank you for watching all
the way through.
I hope I didn't ramble too much.
I'm just very passionate about the subject of helping women feel empowered and not feel
like slaves to the scale.
And learn that all bodies are amazing and we should be eating to fuel those bodies and
celebrate our bodies and not starve ourselves and feel like that is the only way to lose
weight.
Again, when I say lose weight, I don't care about
the scale.
I mean, lose inches.
I mean, feel strong.
I mean, all of these things.
And eating in this way, I promise you will help you get there.
Again, subscribe if you're not yet subscribed.
And I'll see you guys in the next one.