How Many Calories Should You Eat?

[00:00] hey folks Dr Mike here for Renaissance

[00:01] periodization quick question for you how

[00:03] many calories should you be eating who

[00:06] knows I sure don't end video JK we

[00:10] actually have a super super simple

[00:12] formula it's barely a formula to tell

[00:14] you how many calories you should be

[00:16] eating because if you've ever scrolled

[00:18] through the internet comments about

[00:19] Fitness stuff there's always about five

[00:21] trillion people that are like bro how

[00:23] many calories should I be

[00:25] eating um I I do a kind of like a

[00:30] Russian middle eastern accent for those

[00:32] people I don't know why that's who I

[00:33] grew up with and that's who asked me

[00:34] real life questions about how many

[00:35] calories to eat good news from

[00:38] maintenance just for maintenance just to

[00:40] train and look cool and just be alive

[00:42] and be yourself but get the best

[00:43] performance how many calories should you

[00:45] have if you absolutely have no idea

[00:47] here's how to figure it out so you take

[00:49] your body weight in

[00:50] pounds and then you multiply it by 15

[00:53] and that's how many calories you should

[00:54] be eating in maintenance crazy right so

[00:57] if you at 200 lound you multiply x 15

[01:01] 3,000 calories a day that's it end video

[01:04] JK video is not over that it could be

[01:06] over you could just log off right now

[01:08] log off your internet machine because

[01:11] that's really simple as it has to be at

[01:13] first as a pretty good guess but hold on

[01:16] you certainly have problems with it but

[01:18] Dr Mike you say right now you just said

[01:21] it I heard you I'm Advanced I have way

[01:25] more activity than the average person a

[01:26] day or way less I sleep XYZ hours and I

[01:29] want that to to integrate I take X XYZ

[01:32] amount of subs or uh any other

[01:34] differences and I want to know my

[01:35] maintenance well the cool thing is is

[01:37] that a bunch of those things are

[01:38] actually handled by the Renaissance diet

[01:40] RP diet coach app weird we have an app

[01:43] for that but if you don't use our app

[01:45] how dare you not use our app you should

[01:46] be

[01:47] embarrassed no big deal if you don't use

[01:49] the app if you want to start at that

[01:53] guess of a maintenance level how do you

[01:55] make sure you're actually at the

[01:56] maintenance that you need and again the

[01:58] answer is super easy you just have to

[02:00] adjust it in the following Way 3 week

[02:03] time span is what you give yourself at

[02:04] least at maintenance to determine your

[02:06] maintenance calories right you're going

[02:07] to be maintenance for a while anyway so

[02:10] three weeks should be a part of that you

[02:11] take three weeks and for the first three

[02:15] days you average your first three days

[02:17] on that 3,000 calories whatever your

[02:19] maintenance is body weight multiplied by

[02:21] 15 and you find out if it's trending up

[02:24] or it's trending down or it's basically

[02:25] like the same if your body weight is

[02:28] trending up then you're going to cut

[02:30] your calories by somewhere between oh

[02:32] 250 to 500 because it's a little too

[02:35] many calories you cut them it goes back

[02:37] down if you are losing weight you need

[02:40] to increase calories by something like

[02:42] 250 to 500 now if you're much smaller

[02:45] than the average sort of uh listener of

[02:47] this stuff uh viewer I guess this is all

[02:49] video as well um maybe a few uh a little

[02:52] bit less so if you weigh like 150 PBS to

[02:55] 100 pound or less then maybe just

[02:57] increase or decrease by like 150 to 200

[03:00] calories per day okay you're going to do

[03:03] that every three days for basically

[03:05] three or four days for the first week

[03:06] and a half so the first week and a half

[03:08] you take half a week check go up or down

[03:11] next half week check go up or down now

[03:13] you don't have to go up or down you can

[03:14] just maintain because if for 3 days you

[03:16] basically like your weight is almost

[03:18] exactly maintaining like plus or minus

[03:20] 02 pounds or something just leave it

[03:22] alone and then the

[03:23] last of that half week the last half

[03:26] week you have 1.5 weeks the last third

[03:29] you do that again once you have done

[03:32] that hopefully the last week and a half

[03:34] of that 3-we period Should Be

[03:36] steady you take that last week and a

[03:39] half of that threee period the first

[03:40] week and a half was to fiddle the stuff

[03:42] just did that got a pretty good estimate

[03:44] at close to maintenance and now assuming

[03:48] that your body weight is roughly the

[03:49] same if it's still going up or down in

[03:51] that week and a half on net balance you

[03:53] can do this again but most of the time

[03:54] that last week and a half is going to be

[03:56] pretty steady it's going to fluctuate

[03:57] it's okay but the average is going to be

[03:59] more like where you want it to be where

[04:00] you started at first and once you get to

[04:03] that average that average number of

[04:05] calories in that last week and a half of

[04:07] this three we period is going to be

[04:09] probably your maintenance or at least a

[04:11] very very good guess at it and not just

[04:12] a guess but kind of an empirically

[04:14] backed guess because you actually tested

[04:16] it so again just to keep this super

[04:17] simple 3-e period chop it in half first

[04:21] week and a half chop that into thirds

[04:23] after every 3 or 4 day period you

[04:25] analyze to see if you're you're at the

[04:27] calories that you predicted you analyze

[04:29] to see if your weight is trending

[04:29] clearly up or clearly down if it's not

[04:31] clearly up or down don't do anything

[04:32] just keep the same calories if it's

[04:34] trending up cut calories a bit if it's

[04:36] trending down add some calories repeat

[04:38] that three times week first week and a

[04:39] half is over next week and a half begins

[04:41] whatever you ended with the last week

[04:43] and a half stay with that if it's nice

[04:45] and uh the average is really close then

[04:47] that week and a half is going to be what

[04:49] your maintenance calories are for the

[04:50] foreseeable future assuming you stay the

[04:51] same size it's that

[04:53] simple

[04:55] now once you get into maintenance there

[04:59] is no distinct guarantee that your

[05:02] weight even though it looked or was

[05:04] relatively flat on average over the last

[05:06] week and a half of testing if you're

[05:08] doing like let's say three months at

[05:09] maintenance or the rest of your

[05:11] foreseeable life at maintenance

[05:12] something like that you just want to

[05:13] know how many calories to eat so you can

[05:15] just have a Bas line and build a good

[05:16] diet or even if you do that for a few

[05:17] months and then you know start cutting

[05:19] calories to go hypocaloric and lose some

[05:21] fat or uh increase calories to gain some

[05:23] muscle there's no guarantee that

[05:25] maintenance stays your maintenance now

[05:27] there's a very good chance it's going to

[05:28] stay very close but sometimes are

[05:30] physical activity changes let me give

[05:31] you an example you estimated your

[05:33] maintenance in the winter time and like

[05:34] you weren't Super Active cuz fuck that

[05:36] it's cold outside you weren't s super

[05:39] aware of it who knows right you still

[05:40] work out the same still go to work still

[05:41] go to school your family still respects

[05:44] you you go to church good and you had a

[05:47] certain level of activity and you say

[05:48] 3,000 calories was great for you during

[05:50] the winter you change nothing you're

[05:51] still on maintenance summer months show

[05:53] up now you're in the summer and you're

[05:56] more active but you're not tracking it

[05:58] or writing it down cuz who the fuck does

[05:59] that right you're going to the beach

[06:00] you're throwing the Frisbee to the you

[06:02] guys want I throw throw the frisbee like

[06:04] this you take the Frisbee like a flat

[06:05] plate surface like this and you throw it

[06:07] this way that's how you actually

[06:08] supposed to throw frisbee it's not

[06:09] supposed to be an easy sport this shit

[06:11] right here this whatever fancy shit

[06:13] that's cheating in any case you're throw

[06:15] in frisbee is to dogs possibly to people

[06:17] and you are just burning more calories

[06:20] and you're sort of don't know so what

[06:21] you thought was your maintenance is now

[06:23] trending your weight like this you go

[06:25] shit shit here's the wrong thing to do

[06:27] and and think oh something's wrong this

[06:30] is my maintenance and I'm losing weight

[06:32] no joke people

[06:34] legitimately comment that shit on social

[06:36] media like hey uh anyone wants to answer

[06:39] this question I'm eating at maintenance

[06:41] and I'm still losing weight bullshit

[06:43] that is not happening not over the

[06:45] course of weeks there some body water

[06:46] shit can happen here and there but if

[06:48] you're losing weight you're not at

[06:49] maintenance and your maintenance needs

[06:50] to go up so at all times during what you

[06:53] plan as your maintenance if over oh

[06:56] about two weeks on average you're losing

[06:58] weight increasing calories by a bit

[07:00] maybe by like same amount 250 to 500

[07:03] calories maybe a little

[07:04] less if you are gaining weight you need

[07:06] to cut your calories so maintenance

[07:09] really is a dynamic process that every

[07:12] two weeks at least you should be

[07:14] checking into make sure you're on and

[07:17] sort of graphing your body weight if

[07:19] you're super meticulous about the shit

[07:21] and then it'll require possibly one of

[07:22] two things an update every two weeks to

[07:24] your diet just by a little bit or no

[07:26] update at all because everything's good

[07:28] and that's right the rest takes care of

[07:29] itself now you have a way to easily find

[07:31] your maintenance easily sort of guess

[07:34] and check kind of in an empirical

[07:35] fashion figure out much closer to what

[07:37] your maintenance really is and

[07:38] continuously update your maintenance

[07:40] calories so they stay your maintenance

[07:41] calories even though you're it's winter

[07:44] again but you're hanging out with polar

[07:45] bears and G wiiz they they get physical

[07:47] and they're play and if you want to stay

[07:49] alive you need more calories I don't

[07:51] fuck I ended the video like that anyway

[07:53] see you guys later I got math