Full Transcript
[00:00] What's up guys, it's your girl, Prampy Fit, and if you don't know who I am, I'm an online weight loss coach who is dedicated to calling out all the BS in the fitness industry and providing you guys with accurate fitness, nutrition, and weight loss information.
[00:12] So today, what are we doing? I'm teaching you exactly how to calculate your calories for your weight loss goal, and this is specific to you. So if you follow along, we're going to take a look at your age, height, weight, sex, and specific goal, and that's how we're going to get that number that is specific to you.
[00:27] So if you plan to follow along, grab a pen and paper or open a new note page on your phone and let's get started. Now step one is to calculate your BMR or your basal metabolic rate. So I'm going to do so by going to a website.
[00:40] I'll provide the link in the description and I'll also put the website up on screen. You can watch as I'm doing it. But your BMR is essentially how many calories your body burns when you're in a coma, like doing the bare minimum for survival.
[00:52] So we are not considering any exercise at all, not even brushing your teeth, not even blinking your eyes. That's what your basal metabolic rate is. So we're going to get that number using this website.
[01:04] And I know in the URL it says BMI, but we're not calculating that. We don't use that here. We don't know her. BMI is trash, okay? BMR is the number that you're looking for. So for today, I'm going to use the example of Jane Doe.
[01:18] She is this mysterious woman who is 30 years old, 150 pounds, 5'5", and a female. So we're going to plug that information into the website, but I want you to plug in your specific information in order to get your specific numbers.
[01:33] So we type all that in, and we get that Jane Doe's BMR, basal metabolic rate, is 1,472 calories. That means that's how many calories she burns per day when she's in a coma.
[01:46] once you've got nothing else going on in your life, you just lay there. Now we're moving on to step two, where we're actually calculating how many calories you burn in the day. This includes all of the things like blinking, brushing your teeth,
[01:58] all the activities that you could do throughout the day in addition to your BMR, okay? That called your TDEE or your Total Daily Energy Expenditure I provide the link in the description because I going to another page on this website now but you can also just follow along on screen because this part really easy So now what we going to do is we going to multiply your BMR by an
[02:19] activity factor, and this is using the Harris-Benedict equation. And the key here is to be really honest with yourself about how active you are. Most people are overestimating how much activity and exercise they're doing on a weekly basis. So I'm going to give you the guidelines
[02:35] of kind of how I decide what activity factor to multiply the BMR by. And you can see there are different categories all the way from like no activity to very, very active. And so you're going to pick the number that best suits you. For my clients whose goal is weight loss, I usually
[02:51] multiply their BMR by an activity factor of 1.45. They're usually weight training four to five times to leak amongst other physical activity that I have been doing. You can see that 1.45 is right
[03:04] in between light and moderately active. So you don't have to just use those numbers that are in each category. You can kind of go in between if you feel like you don't fit right into one. So we're going to multiply Dango's BMR of 1,472 by 1.45 and we are going to get a TDCE,
[03:23] a total daily energy expenditure for Jane Doe that is 2,134 calories. So that is how many calories Jane Doe is burning per day. All right, so the third and final step, we're literally almost done, guys,
[03:36] is determining your specific calorie goal. And the way that weight loss occurs is by energy balance manipulation. So that means that we're looking at how many calories you're consuming through food,
[03:48] calories in and how many calories are burning through exercise and our BMR combined. And that balance is going to determine whether we gain weight, lose weight, or maintain our weight. So in order to lose weight, we have to consume fewer calories than we burn.
[04:03] So calories in through food is lower than our calories out, which is our TDEE. So we calculated that. We're being doughed at 2,134. So then the question becomes how low should you go And the answer to that is with simple math okay One pound of fat equals 3 calories So in order to determine how much fat you going to lose per week
[04:25] you will divide that number of calories that equals those pounds of fat by 7. So if you wanted to lose one pound of fat per week, you would divide 3,500 by 7, which would give us 500 calories.
[04:39] So that means that we have to eat 500 fewer calories than we burn. I always recommend a calorie deficit between 250 and 500 calories per day.
[04:51] Deficit meaning that's just how many fewer calories you're eating than you're burning. That's going to put you in a weight loss range of half a pound to one pound per week. I know that might sound discouraging and it might sound slow, but it's not.
[05:04] Losing half a pound to a pound every single week is amazing progress. And the only reason people think it's slow is because we've been conditioned to think that we can get these fast results, that all these quick, fixed fitness professionals and reality TV shows like The Biggest Loser,
[05:20] you watch me talking about that somewhere up here. I don't want to get too crazy ranking, but the recommended amount of weight loss per week is between one and two pounds. Anything beyond two pounds will potentially have a negative health effect.
[05:32] and we're getting into an unsustainable weight loss method in order to achieve those results, which usually leads to us quitting and then gaining the weight back anyway. So remember to do this with your numbers, but for Jango, I'm going to go ahead and take her TDE of 2,134
[05:51] and subtract 250 calories from that to get her half a pound to leave weight loss goal. Then I'm going to subtract 250 calories from that again, which will give us our 500 calorie deficit or losing one pound per week weight loss goal.
[06:06] And you don't need to be really strict if you're tracking calories. You don't have to hit it like on the single calorie mark every single day. I like using a range. So in this case if we using the range of half a pound to one pound per week of weight loss Jane Doe range would be 1 to 1 You can be a little bit flexible There no reason that you should be obsessing of overheating every single little number We don want to go there We don want to make
[06:34] it that serious. Everything's going to be fine. And I have to mention that there are lots of different methods for calculating your calories. This is just the one that I use specifically for myself and for my clients. And the thing to keep in mind is all of these calculation methods are
[06:49] fairly inaccurate and I don't even want to hear that because I just told you how to calculate it and now I'm telling you that number is probably not even accurate but we use this number as a baseline as a starting point so when you start tracking your calories and you're hitting the
[07:03] calories consistently you can use the scale weight as a gauge to see how accurate this number was so if you are eating at a 500 calorie deficit every day for two weeks and you don't see a
[07:15] change on the scale, it's not that you are doing something wrong, it's that that number may have not been perfectly accurate. So I recommend following your calorie range for at least two weeks, assessing your results, and if you haven't seen the results that you should expect, half a
[07:30] pound, two pounds a week, then adjust your calories by 250 and repeat the process until you start seeing the results that you are expecting. Once you start seeing those results, do not drop your
[07:42] calories anymore unless you stop seeing results for a significant amount of time. The scale weight naturally fluctuates, so we don't want to make changes too quickly. And it can be really hard
[07:54] to be objective as just you being objective to decide if you're not losing weight when you start seeing results. It can be really hard. So there are kind of a lot of different ways that this potentially could go wrong. If you get frustrated and you don't know what you're doing
[08:08] wrong, something's not clicking, I can go ahead and be a resource for you. So reach out to me if you feel you need it. Sometimes it can be really nice to have a post to just do it for you. But I promise you can do it on your own if you put your mind to it. That's the end of the video. If you
[08:21] want a written reference, full of information, I wrote a blog post and I put that link in the description box below. If you found this helpful, please give it a thumbs up, share it with someone it might be beneficial with, and subscribe to my channel. You can also follow me on Instagram. As usual, thank you so much for watching. I'll see you next time. Okay, bye!