[0:00] hey folks Dr Mike here for Renaissance
[0:01] periodization quick question for you how
[0:03] many calories should you be eating who
[0:06] knows I sure don't end video JK we
[0:10] actually have a super super simple
[0:12] formula it's barely a formula to tell
[0:14] you how many calories you should be
[0:16] eating because if you've ever scrolled
[0:18] through the internet comments about
[0:19] Fitness stuff there's always about five
[0:21] trillion people that are like bro how
[0:23] many calories should I be
[0:25] eating um I I do a kind of like a
[0:30] Russian middle eastern accent for those
[0:32] people I don't know why that's who I
[0:33] grew up with and that's who asked me
[0:34] real life questions about how many
[0:35] calories to eat good news from
[0:38] maintenance just for maintenance just to
[0:40] train and look cool and just be alive
[0:42] and be yourself but get the best
[0:43] performance how many calories should you
[0:45] have if you absolutely have no idea
[0:47] here's how to figure it out so you take
[0:49] your body weight in
[0:50] pounds and then you multiply it by 15
[0:53] and that's how many calories you should
[0:54] be eating in maintenance crazy right so
[0:57] if you at 200 lound you multiply x 15
[1:01] 3,000 calories a day that's it end video
[1:04] JK video is not over that it could be
[1:06] over you could just log off right now
[1:08] log off your internet machine because
[1:11] that's really simple as it has to be at
[1:13] first as a pretty good guess but hold on
[1:16] you certainly have problems with it but
[1:18] Dr Mike you say right now you just said
[1:21] it I heard you I'm Advanced I have way
[1:25] more activity than the average person a
[1:26] day or way less I sleep XYZ hours and I
[1:29] want that to to integrate I take X XYZ
[1:32] amount of subs or uh any other
[1:34] differences and I want to know my
[1:35] maintenance well the cool thing is is
[1:37] that a bunch of those things are
[1:38] actually handled by the Renaissance diet
[1:40] RP diet coach app weird we have an app
[1:43] for that but if you don't use our app
[1:45] how dare you not use our app you should
[1:46] be
[1:47] embarrassed no big deal if you don't use
[1:49] the app if you want to start at that
[1:53] guess of a maintenance level how do you
[1:55] make sure you're actually at the
[1:56] maintenance that you need and again the
[1:58] answer is super easy you just have to
[2:00] adjust it in the following Way 3 week
[2:03] time span is what you give yourself at
[2:04] least at maintenance to determine your
[2:06] maintenance calories right you're going
[2:07] to be maintenance for a while anyway so
[2:10] three weeks should be a part of that you
[2:11] take three weeks and for the first three
[2:15] days you average your first three days
[2:17] on that 3,000 calories whatever your
[2:19] maintenance is body weight multiplied by
[2:21] 15 and you find out if it's trending up
[2:24] or it's trending down or it's basically
[2:25] like the same if your body weight is
[2:28] trending up then you're going to cut
[2:30] your calories by somewhere between oh
[2:32] 250 to 500 because it's a little too
[2:35] many calories you cut them it goes back
[2:37] down if you are losing weight you need
[2:40] to increase calories by something like
[2:42] 250 to 500 now if you're much smaller
[2:45] than the average sort of uh listener of
[2:47] this stuff uh viewer I guess this is all
[2:49] video as well um maybe a few uh a little
[2:52] bit less so if you weigh like 150 PBS to
[2:55] 100 pound or less then maybe just
[2:57] increase or decrease by like 150 to 200
[3:00] calories per day okay you're going to do
[3:03] that every three days for basically
[3:05] three or four days for the first week
[3:06] and a half so the first week and a half
[3:08] you take half a week check go up or down
[3:11] next half week check go up or down now
[3:13] you don't have to go up or down you can
[3:14] just maintain because if for 3 days you
[3:16] basically like your weight is almost
[3:18] exactly maintaining like plus or minus
[3:20] 02 pounds or something just leave it
[3:22] alone and then the
[3:23] last of that half week the last half
[3:26] week you have 1.5 weeks the last third
[3:29] you do that again once you have done
[3:32] that hopefully the last week and a half
[3:34] of that 3-we period Should Be
[3:36] steady you take that last week and a
[3:39] half of that threee period the first
[3:40] week and a half was to fiddle the stuff
[3:42] just did that got a pretty good estimate
[3:44] at close to maintenance and now assuming
[3:48] that your body weight is roughly the
[3:49] same if it's still going up or down in
[3:51] that week and a half on net balance you
[3:53] can do this again but most of the time
[3:54] that last week and a half is going to be
[3:56] pretty steady it's going to fluctuate
[3:57] it's okay but the average is going to be
[3:59] more like where you want it to be where
[4:00] you started at first and once you get to
[4:03] that average that average number of
[4:05] calories in that last week and a half of
[4:07] this three we period is going to be
[4:09] probably your maintenance or at least a
[4:11] very very good guess at it and not just
[4:12] a guess but kind of an empirically
[4:14] backed guess because you actually tested
[4:16] it so again just to keep this super
[4:17] simple 3-e period chop it in half first
[4:21] week and a half chop that into thirds
[4:23] after every 3 or 4 day period you
[4:25] analyze to see if you're you're at the
[4:27] calories that you predicted you analyze
[4:29] to see if your weight is trending
[4:29] clearly up or clearly down if it's not
[4:31] clearly up or down don't do anything
[4:32] just keep the same calories if it's
[4:34] trending up cut calories a bit if it's
[4:36] trending down add some calories repeat
[4:38] that three times week first week and a
[4:39] half is over next week and a half begins
[4:41] whatever you ended with the last week
[4:43] and a half stay with that if it's nice
[4:45] and uh the average is really close then
[4:47] that week and a half is going to be what
[4:49] your maintenance calories are for the
[4:50] foreseeable future assuming you stay the
[4:51] same size it's that
[4:53] simple
[4:55] now once you get into maintenance there
[4:59] is no distinct guarantee that your
[5:02] weight even though it looked or was
[5:04] relatively flat on average over the last
[5:06] week and a half of testing if you're
[5:08] doing like let's say three months at
[5:09] maintenance or the rest of your
[5:11] foreseeable life at maintenance
[5:12] something like that you just want to
[5:13] know how many calories to eat so you can
[5:15] just have a Bas line and build a good
[5:16] diet or even if you do that for a few
[5:17] months and then you know start cutting
[5:19] calories to go hypocaloric and lose some
[5:21] fat or uh increase calories to gain some
[5:23] muscle there's no guarantee that
[5:25] maintenance stays your maintenance now
[5:27] there's a very good chance it's going to
[5:28] stay very close but sometimes are
[5:30] physical activity changes let me give
[5:31] you an example you estimated your
[5:33] maintenance in the winter time and like
[5:34] you weren't Super Active cuz fuck that
[5:36] it's cold outside you weren't s super
[5:39] aware of it who knows right you still
[5:40] work out the same still go to work still
[5:41] go to school your family still respects
[5:44] you you go to church good and you had a
[5:47] certain level of activity and you say
[5:48] 3,000 calories was great for you during
[5:50] the winter you change nothing you're
[5:51] still on maintenance summer months show
[5:53] up now you're in the summer and you're
[5:56] more active but you're not tracking it
[5:58] or writing it down cuz who the fuck does
[5:59] that right you're going to the beach
[6:00] you're throwing the Frisbee to the you
[6:02] guys want I throw throw the frisbee like
[6:04] this you take the Frisbee like a flat
[6:05] plate surface like this and you throw it
[6:07] this way that's how you actually
[6:08] supposed to throw frisbee it's not
[6:09] supposed to be an easy sport this shit
[6:11] right here this whatever fancy shit
[6:13] that's cheating in any case you're throw
[6:15] in frisbee is to dogs possibly to people
[6:17] and you are just burning more calories
[6:20] and you're sort of don't know so what
[6:21] you thought was your maintenance is now
[6:23] trending your weight like this you go
[6:25] shit shit here's the wrong thing to do
[6:27] and and think oh something's wrong this
[6:30] is my maintenance and I'm losing weight
[6:32] no joke people
[6:34] legitimately comment that shit on social
[6:36] media like hey uh anyone wants to answer
[6:39] this question I'm eating at maintenance
[6:41] and I'm still losing weight bullshit
[6:43] that is not happening not over the
[6:45] course of weeks there some body water
[6:46] shit can happen here and there but if
[6:48] you're losing weight you're not at
[6:49] maintenance and your maintenance needs
[6:50] to go up so at all times during what you
[6:53] plan as your maintenance if over oh
[6:56] about two weeks on average you're losing
[6:58] weight increasing calories by a bit
[7:00] maybe by like same amount 250 to 500
[7:03] calories maybe a little
[7:04] less if you are gaining weight you need
[7:06] to cut your calories so maintenance
[7:09] really is a dynamic process that every
[7:12] two weeks at least you should be
[7:14] checking into make sure you're on and
[7:17] sort of graphing your body weight if
[7:19] you're super meticulous about the shit
[7:21] and then it'll require possibly one of
[7:22] two things an update every two weeks to
[7:24] your diet just by a little bit or no
[7:26] update at all because everything's good
[7:28] and that's right the rest takes care of
[7:29] itself now you have a way to easily find
[7:31] your maintenance easily sort of guess
[7:34] and check kind of in an empirical
[7:35] fashion figure out much closer to what
[7:37] your maintenance really is and
[7:38] continuously update your maintenance
[7:40] calories so they stay your maintenance
[7:41] calories even though you're it's winter
[7:44] again but you're hanging out with polar
[7:45] bears and G wiiz they they get physical
[7:47] and they're play and if you want to stay
[7:49] alive you need more calories I don't
[7:51] fuck I ended the video like that anyway
[7:53] see you guys later I got math