- Hey, guys, Robby here from CrossFit South Bend.
Today, we're gonna talk about how to determine
your calorie needs.
So there are a few things I wanna say upfront
before we dive in to things.
First, as many of you know from watching our videos,
we think calories and macros and all these different things
can be important and useful
but we also generally think that most people need to focus
on food quality first before worrying about these things.
So if you don't have your food quality in place yet,
you're gonna wanna get that in mind
and then you can start worrying about calories.
The second thing is that what I'm gonna tell you today
isn't meant to be the end all and be all
of calorie counting.
It's meant to give you a few different ways
to think about caloric needs
that all kind of generally point
in the same sort of direction
and give you an idea of where to go
and depending on what you're trying to do,
one may be more useful than another
and it also is gonna depend
on the resources you have available to you.
So let's start off with the most dead simple
easiest way to determine calorie needs.
So a really simple way that's not super precise
but most people can just easily do at home is the following.
So if you wanna maintain your current weight
then you're gonna multiply your body weight
by 17 calories per pound of body weight.
So take a theoretical 100 pound person
which would obviously be very light for both sexes
but take 100 pound person.
That person would need to eat 1700 calories a day
to maintain their weight.
If that person wanted to lose weight,
I don't know why they would at 100 pounds
but let's just use 100 pounds to make the math easy,
they would multiply their weight times 14 calories per pound
so we'd be talking 1400 calories a day
and if they wanted to gain weight
then they would multiply their current weight
by 20 calories per pound.
So a total of 2000 calories a day.
Now, what's nice about this approach
is it's just super simple, back-of-the-envelope,
really easy to calculate.
What's not so great about it is it's not terribly precise.
How much lean body mass does the person have?
The more muscle they have,
the more lean body mass they have,
the more calories they're gonna burn.
Is this 100 person very fat dominant
or very muscle dominant?
So it's not terribly precise
but most people who just wanna get a basic sense,
they can use that as a rough guideline.
Now, what if you wanted to go deeper down the rabbit hole
to determine calorie needs?
Well, to do that,
you could either look up your basal metabolic rate online
which is based on things like height and weight
and things like that.
It's the amount of calories you burn
not doing anything whatsoever, being asleep,
just your heart beating, breathing, brain functioning
and things like that.
So you can calculate it online with these online calculators
that are based on height and weight and other things
but if you're a member of the gym
or if you're not a member of the gym
but you'd like to find out super accurately,
you can come get an InBody scan here
and we can tell you super precisely
based on your lean body mass what your BMR is.
So let's just say theoretically speaking
that someone's basal metabolic rate a day is 1500 calories.
So 1500 calories is the absolute bare minimum
they need to maintain their energy
relative to their function.
Now, this isn't even, again, doing anything.
This is just imagine someone sleeping.
If someone were just walking around
but not doing too much in the way of activity,
you would multiply that 1500 number times 1.2
and that would capture the energy needs of someone
who had a 1500 calorie basal metabolic rate
but was just walking around.
So what would you do in the case of someone here
who's working out three to four times a week?
For most people I talk with,
we multiply their basal metabolic rate times 1.5 or 1.55
depending on who you ask but basically,
it's their basal metabolic rate
with another 50% added on to that.
So that amount that you would calculate out
would basically be the amount of calories you would need
to stay at your current weight.
So assuming I'm doing the math correctly in my head here,
if we had someone with a 1500 calorie basal metabolic rate
and let's say they were working out three times a week
then roughly speaking, they would need to consume
2250 calories just to maintain their current weight.
That's not saying anything about losing weight.
That's not saying anything about gaining weight.
That's just maintaining their current weight.
Now, if someone wanted to lose weight from there,
they would take that 2250
and basically knock anywhere between 10 and 20% off of that,
20% being very aggressive and 10% being less aggressive
and if someone wanted to gain weight,
they would add 10 to 20% to that,
again, 20% being more aggressive
and 10% being less aggressive.
Now, if you're listening to this and you're thinking,
wow, 2250 is a whole lot more than I'm consuming,
well, you might be right
because what we see far more often than not
you might be surprised to hear this
is we see a lot of people undereating,
people not eating enough relative to their calories
or relative to the calories that they need
and if you think this means they should be losing weight,
it actually doesn't necessarily.
If you drop below 20% of your calorie needs
on a daily basis,
your body will essentially go into starvation mode
and horde onto whatever it can
and make it very, very hard for you to lose weight.
So it's not the case that if you're severely undereating,
you'll necessarily lose weight.
So you wanna do it in a smart way
with no more than a 10 to 20% variation
relative to that total daily energy expenditure
that you calculate by getting your basal metabolic rate
and then multiplying it times your activity level
and if you guys are getting all creeped out by the math,
don't worry, I'm gonna put this all below
in the description of the video.
The last way that we really like,
there are other ways as well,
I'm just mentioning some of the ways
that we really like to calculate calorie need.
There is a calculator online put up by Precision Nutrition
that I'll post a link to in the comments
or excuse me, in the description below
that not only determines your calorie need
but it has an equation that basically
accounts for the fact that the more weight you lose,
the more your body is gonna try to resist you losing weight.
That's just the way your metabolism works.
It doesn't like you losing more and more weight.
So it accounts for that and it gives you
an even more precise calorie count of what you need.
The other thing that's really nice about this
is that you can exactly say how much weight
do you wanna lose and in what period of time?
The problem with the previous methods that I mentioned,
the 14, 17 and 20 body weight method and the BMR method
is that we're not specifying how much weight
does someone wanna lose or gain in what period of time
and that makes all the difference.
If someone wants to lose 10 pounds over six months,
that's a gigantic difference
from someone wanting to lose 30 pounds in a month.
So those inputs and outputs are gonna make a huge difference
to your overall calculation.
So the Precision Nutrition calculator is really, really cool
because it allows you to change the time domain.
So let's say you wanna lose 40 pounds.
Well, the amount of calories you're gonna need to take in
is gonna depend on whether you wanna lose 40 pounds
in six months or three months
and the other really cool thing about the calculator
is that it tells you how many calories you'll need
to maintain to lose that weight but then once you get there,
how many calories you're gonna need to maintain that weight
and those two are very different.
You're gonna need to drop your calories lower
to lose that 40 pounds initially
but to maintain it once you've lost it,
you can actually up your calories.
So that's a very, very important point
that people often forget.
You don't need to be hypocaloric for the rest of your life.
It can be short-term in the service
of getting you where you need to be
and then once you're there, you can up your levels a bit.
Alright, guys, so those are just three different methods
that we like for determining calorie needs.
Again, remember that food quality
first and most important above all else.
Get that in line first
and then maybe worry about calories and macros
and then the second thing,
these methods that I've laid out
aren't the be all and end all
but they're just places to start
to determine how many calories you need
and again, if you've been listening to this and thinking,
boy, am I undereating, that might be the case
and that could be why you're not losing weight surprisingly.
We've seen it where people eat more of the right things
and they can actually lose weight.
Alright, guys, thanks so much for tuning in.
We'll see ya next time.
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