CALORIE CALCULATOR for weight loss or weight gain – a walk through
Let’s get into how you can calculate
your Total Daily Energy Expenditure for your body as we discussed so far
it’s going to be different for you and me, so it’s going to be based on your
height, gender, weight, physical activity, etc Let’s get into how can we know or calculate our
Total Daily Energy Expenditure. Use Google Chrome or any other browser that you have and open a new
tab and search for TDEE calculator. So there are a bunch of options that you get and different type
of websites that you have to check your TDEE so you can pick anyone I’m gonna go with the first
option that I have the TDEE calculator.
So once you are on this page there is a message to you showing
learn how many calories you burn every day. It also mentions using this TDEE calculator to learn
your total daily energy expenditure so you have two options here to choose imperial units or the
metric units. So the imperial units are going to ask you to enter the details like weight in pounds
height in feet and inches whereas the metric units are gonna ask you to enter the weight
in kgs and height in centimeters. You can choose whichever is comfortable for you. I’m gonna go with
the Imperial metric here so I’m gonna enter my age and the weight if you are not sure of what
your weight is in pounds so you can just use a converter type in kgs to pounds last time I
checked I was around 77 so that gives me close to 170 pounds so I’m gonna put in like 170 and
my height is five nine so I’m gonna select that and the activity is like I’m currently going to
gym six days a week so I’m gonna select that six to seven days a week I’m not sure if my body
percentage and this is optional so you can just hit calculate.
You will see a page something
like this, a bunch of information over here and we’ll go through what all the information you can get
from this page. The main thing that’s highlighted over here is in my case my maintenance calories.
So my current name maintenance calories is close to 2987 calories so these are the calories that
I need to maintain my current body weight I have given 170 pounds or 77 kilograms for me to
maintain 77 kilograms going forward so I need to intake 2987 calories per day to maintain
my current weight. So that’s what the maintenance maintenance calories are here refer to this figure
the 20908 just shows it per week when the per day is multiplied by seven. On the right-hand side,
you see a bunch of information over here and the passage over here specifies that they have used
a certain formula to calculate the total energy expenditure of my body. So the information that
you see that I have highlighted is the calories that you need for specific types of activities of
your body.
The first one is the Basal Metabolic Rate as we discussed the BMR it also
refers to the resting energy expenditure that we have discussed before, where this is the basic
calories that your body needs for its metabolism and also providing enough energy for all your
body parts for their proper functioning and the next one is sedentary so it shows me like
I need to get 2788 calories per day if I am not doing any physical activity and just lying down
on my couch, the next one is a light exercise like maybe I’m planning to go to the gym or work out or
do running for two days a week so then it shows me that I need 2381 calories a day to maintain
my current weight then if I am doing moderate exercise like maybe four to five times lifting
weights per week or doing some physical activity it shows I need around 2600 calories per day
to maintain my weight and the heavy exercise like going to the gym six to seven days a week you’ll
be needing close to 2987 calories per day as in my case to maintain my current weight.
So if you
are an athlete you are most probably going to be involved in more physical activity so you will need more calories to maintain your current weight. So the next section tells you
your ideal weight and also your BMI score. If you are someone who doesn’t get much physical
activity then you can try to maintain your current body weight in this range but if you are someone
who is lifting weights and trying to build muscle you need not take this range so seriously so the
The BMI score which is displayed over here is the body mass index score so that kind of reflects
on your height and your current weight. So if you look at the graph over here, you can
check the ranges of underweight looking normal looking overweight.
So the next section we have it
shows you the maximum muscular potential you can have and again it uses a particular formula
here it suggests that the maximum potential I can have is 166 pounds at 5% body
fat all the other conditions so I’m just gonna leave that for now and then concentrate on
the next one the macronutrients so this is an important section for you to consider and
take into account. This shows three sections for maintenance for cutting and bulking. So
cutting refers to losing some fat or some weight and bulking refers to gaining muscle or gaining
weight. This is my current maintenance calories it shows me as like I require 2987 calories for
maintenance and while I’m trying to lose fat or cut some weight suggesting me to cut a 500
calories per day so I’ll be focusing on taking around 2487 calories per day with a 500 calorie
deficit than required so when I am trying to build muscle it’s going to show a 500-calorie
Surplus from my maintenance calories so I’ll be eating more and I’ll be trying to gain weight.
So then I would need around 3487 calories per day to gain some muscle and gain some weight
and this range, the cutting range of 500 and bulking range of 500 is not a hard number and
this can be adjusted based on your goals so if you are trying to cut fat and lose some weight
so the more the calorie deficit you have the more weight the more fat you are going to lose
for example, my maintenance calories are 2987 so instead of having a 500 calorie deficit in case
if I have a 1000-calorie deficit I’m gonna need around 1987 calories which is again 500 less
from what it’s recommending to me that’s a very low amount of calories that I will be getting a
day and there are side effects also it’s not recommended to go into such a higher deficit
range as you’ll have less energy and also hunger and there are other drawbacks as well like losing
your muscle mass a bit, The same goes with bulking as well this shows as 500 calorie Surplus but if
I increase this number to 1000 so I’ll be consuming around 3987 calories 500 more than what
it is suggesting to me again the idea here is to eat more and bump up your calories to gain weight is
not right.
So even though if you are increasing calories and eating more your body requires only a
the particular amount of calories or a particular amount of protein that it can be able to digest and grow
your muscles, so all the extra high amount of calories that you are adding on top of this area
gonna eventually turn into fat and you will be working again cutting back on those calories and
trying to lose that fat as well. So based on these the basic suggestion is to maintain your
current weight follows these calories that it has stated for you and while
trying to lose fat or lose some weight you can go up to a maximum of maybe 500 calorie
deficit or less than that and when also trying to gain muscle or gain weight you can go up to a
maximum of 500 calories Surplus or less than that. This is not a one-time thing for example I’m
calculating the calories that I need now and maybe I’ll monitor my weight next week and after
two weeks so if there is an increase in my weight I’ll come over here and I’ll update my weight
and it is it shows me the different maintenance calories that I need.
For example, I’m 170 lbs now
and if I increase by five more pounds like after two-three weeks I am 175 you can just recalculate
and it shows me now it’s 3226 calories that I need to maintain my current weight. So my suggestion is
this is not a one-time thing you calculate your calories and you revisit and you calculate them
again and based on your goals you can adjust them as it shows you all the details that you need
over here.
So there’s one more detail which I’m going to mention which is the carbohydrate, fats
and protein intake while you are under maintenance or cutting or bulking. So here it shows you
three categories moderate carb, lower carb, and higher carb. so if you observe the moderate carb
it’s suggesting you take 265 grams of carbs per day under lower carbs it suggests you take 150
grams and higher carbs it’s adjusting to take 378 grams. If you see a small detail over here there
is a ratio mentioned like 30 35 35 it means in a total 100 percent of calories it’s suggesting
you a particular carb, protein, and fat ratio it’s asking you to take 30 percent of your calories
from protein 35 from fats and 35 percent from carbs so this can be adjusted. Let’s
discuss these in the next video where I’ll go through the ratios that you need and how you can
adjust based on your goals and these can also be adjusted as well if you’re going to need moderate
carbs or low carbs or high carbs based on how you want to feel and which one suits you more based
on your goals of either maintaining your current weight or cutting some fat and losing some weight
or gaining some muscle or weight under this it also refers you few of the calorie-tracking tools that
you can consider buying this food scale, a kitchen scale that you can use to measure the food and
there’s the bathroom scale which you can use to measure your current weight and there’s the
MyFitnessPal app is used to track the foods that you eat and also calories which we’ll be discussing
more in further detail in an upcoming video so stay tuned for that.
So this is all the information
that you need to know your Total Daily Energy Expenditure on how to calculate
it based on your activity and body measurements. This is the first step or the starting step to
know about your body and based on your goals how you can adjust the calories so that the food that
you intake is going to work according to the goals that you have set for yourself. This is
a free tool available anywhere anytime and also an essential one to take that starting step or
the first steps towards a healthier lifestyle and also as a long-term plan to maintain your
current weight and not to have any drastic changes in weight gain or weight loss. I hope this
video was helpful you can learn about TDEE and how to calculate it for yourself. If you find
this video helpful please hit the thumbs-up button so it reaches more people so that they can benefit from the content, also hit the SUBSCRIBE button and the bell icon to stay updated on the
upcoming videos that I have mentioned related to health and fitness.
If you are also looking for
information on workouts that you can do in the gym or at home check out my Instagram profile by clicking on
the link that I have pasted in the description goes through the different types of workouts that I have
already posted there a few of the home workouts and different muscle groups you can exercise and there
are also tips for you to learn and improve on your form while doing them. I hope you all have a good
day and I’ll see you in the next video.
ʜᴏᴡ ᴅɪᴅ ᴛꜱᴀɪ ᴍᴀᴋᴇ ᴍᴏɴᴇʏ? ᴀɴᴅ ᴅᴜʀɪɴɢ ᴛʜᴀᴛ ʀᴏᴜɢʜ ᴅᴏᴛ-ᴄᴏᴍ ꜱᴛᴀʀᴛ, ᴛꜱᴀɪ ᴍᴀᴅᴇ ᴍᴏɴᴇʏ ʙʏ ɪɴᴠᴇꜱᴛɪɴɢ ɪɴ “ʜᴀᴛᴇᴅ ᴏʟᴅ ᴇᴄᴏɴᴏᴍʏ” ᶦⁿᵛᵉˢᵗᶦⁿᵍ ᶦⁿ ᵃⁿ ᵃᵍᵉ ᵒᶠ ᵈᶦˢʳᵘᵖᵗᶦᵒⁿ ᵇʸ ᶜʰʳᶦˢᵗᵒᵖʰᵉʳ ᵗˢᵃᶦ ᶻᵘʳᶦᶜʰ ᵖʳᵒʲᵉᶜᵗ | ᵐᵒᶦ ᵍˡᵒᵇᵃˡ ʲᵘⁿᵉ ⁸, ²⁰²³ ʳᵉᵐᵃʳᵏˢ ʰᵃᵛᵉ ᵇᵉᵉⁿ ᵉᵈᶦᵗᵉᵈ ᶠᵒʳ ᶜˡᵃʳᶦᵗʸ ᵃⁿᵈ ʳᵉˡᵉᵛᵃⁿᶜᵉ. ᵗᵒᵈᵃʸ, ᶦ’ᵐ ᵉˣᶜᶦᵗᵉᵈ ᵗᵒ ˢʰᵃʳᵉ ʷᶦᵗʰ ʸᵒᵘ ᵃ ᵗᵃˡᵏ ᵗʰᵃᵗ ᶦ ᶠᶦʳˢᵗ ᵍᵃᵛᵉ ᵃᵗ ˡᵃᵗᵗᶦᶜᵉʷᵒʳᵏ ᶦⁿ ᵈᵉᶜᵉᵐᵇᵉʳ. ᶦᵗ’ˢ ᵇᵉᵉⁿ ᵉˣᵖᵃⁿᵈᵉᵈ ˢᵒᵐᵉʷʰᵃᵗ, ʰᵒʷᵉᵛᵉʳ, ˢᵒ ᶦ ʰᵒᵖᵉ ʸᵒᵘ ᵈᵒⁿ’ᵗ ᶠᵃˡˡ ᵃˢˡᵉᵉᵖ ᵃˡᵒⁿᵍ ᵗʰᵉ ʷᵃʸ! ᵇᵘᵗ ᵇᵉᶠᵒʳᵉ ʷᵉ ᵇᵉᵍᶦⁿ, ᶦ’ᵈ ˡᶦᵏᵉ ᵗᵒ ᵖʳᵒᵛᶦᵈᵉ ᵃ ˡᶦᵗᵗˡᵉ ᵇᵃᶜᵏᵍʳᵒᵘⁿᵈ ᵒⁿ ᵗʰᵉ ᵒʳᶦᵍᶦⁿ ᵒᶠ ᵗʰᶦˢ ᵗᵃˡᵏ ˡᵃˢᵗ ʸᵉᵃʳ, ʷʰᵉⁿ ʲᵒʰⁿ [ᵐᶦʰᵃˡʲᵉᵛᶦᶜ] ᵃˢᵏᵉᵈ ᵐᵉ ᵗᵒ ˢᵖᵉᵃᵏ ᵃᵗ ˡᵃᵗᵗᶦᶜᵉʷᵒʳᵏ, ᶦ ᵉⁿᵗʰᵘˢᶦᵃˢᵗᶦᶜᵃˡˡʸ ˢᵃᶦᵈ “ʸᵉˢ”. ʸᵒᵘ ˢᵉᵉ, ᶦ ˢᵃᶦᵈ “ʸᵉˢ” ⁿᵒᵗ ᵇᵉᶜᵃᵘˢᵉ ᶦ ᵗʰᵒᵘᵍʰᵗ ᶦ ʰᵃᵈ ᵃⁿʸ ˢᵖᵉᶜᶦᵃˡ ᶦⁿˢᶦᵍʰᵗˢ ᶠᵒʳ ˢᵒ ᵐᵃⁿʸ ᵈᶦˢᵗᶦⁿᵍᵘᶦˢʰᵉᵈ ᶦⁿᵛᵉˢᵗᵒʳˢ. ᴄʜʀɪꜱᴛᴏᴘʜᴇʀ ᴛꜱᴀɪ ɪꜱ ᴘʀᴇꜱɪᴅᴇɴᴛ ᴀɴᴅ ᴄʜɪᴇꜰ ɪɴᴠᴇꜱᴛᴍᴇɴᴛ ᴏꜰꜰɪᴄᴇʀ ᴏꜰ ᴛꜱᴀɪ ᴄᴀᴘɪᴛᴀʟ, ᴀɴ ɪɴᴠᴇꜱᴛᴍᴇɴᴛ ᴍᴀɴᴀɢᴇᴍᴇɴᴛ ꜰɪʀᴍ ꜰᴏᴄᴜꜱᴇᴅ ᴏɴ ᴛʜᴇ ʟᴏɴɢ-ᴛᴇʀᴍ ɢʀᴏᴡᴛʜ ᴀɴᴅ ᴘʀᴇꜱᴇʀᴠᴀᴛɪᴏɴ ᴏꜰ ᴄᴀᴘɪᴛᴀʟ ᴏɴ ʙᴇʜᴀʟꜰ ᴏꜰ ꜱᴇʟᴇᴄᴛ ꜰᴀᴍɪʟɪᴇꜱ ᴀɴᴅ ᴏʀɢᴀɴɪᴢᴀᴛɪᴏɴꜱ. ᴡɪᴛʜ ᴍᴏʀᴇ ᴛʜᴀɴ ᴛᴡᴏ ᴅᴇᴄᴀᴅᴇꜱ ᴏꜰ ᴇxᴘᴇʀɪᴇɴᴄᴇ, ᴀɴᴅ ᴀꜱ ᴀ ᴛʜɪʀᴅ-ɢᴇɴᴇʀᴀᴛɪᴏɴ ɪɴᴠᴇꜱᴛᴏʀ ᴡʜᴏꜱᴇ ꜰɪɴᴀɴᴄɪᴀʟ ʀᴏᴏᴛꜱ ᴅᴀᴛᴇ ʙᴀᴄᴋ ᴛᴏ ᴡᴏʀʟᴅ ᴡᴀʀ ɪɪ, ᴍʀ. ᴛꜱᴀɪ ʟᴇᴀᴅꜱ ᴛʜᴇ ꜰɪʀᴍ’ꜱ ɪɴᴠᴇꜱᴛᴍᴇɴᴛ ᴀᴄᴛɪᴠɪᴛɪᴇꜱ ᴀɴᴅ ɪꜱ ᴄʜᴀɪʀᴘᴇʀꜱᴏɴ ᴏꜰ ᴛʜᴇ ꜰɪʀᴍ’ꜱ ᴀᴅᴠɪꜱᴏʀʏ ᴄᴏᴍᴍɪᴛᴛᴇᴇ.