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hello everybody my name is alicia brown if you are new here thank you so much for coming to my channel thank you so much for clicking on the video means that you want to learn um yeah so thank you and if you're not new here thank you so much for coming back i am an online personal trainer my website is bronsonfitness.com we just launched january first yeah we just launched january 1st so i'm really excited about that um you can go ahead and click the link in the description box i have everything there if you are interested in online personal training you can go ahead and fill out the inquiry under the personal training tab on my website and if you're not if you just want to go ahead and purchase a program i have three programs up there i have build dunk at home where you can go ahead and get some results at home i also have the doc beginner guide in the gym and i also have a build-a-donk intermediate and advanced program so you can go ahead and check that out thanks so much so today we're going to be talking about calories what are they and how to calculate them this is going to be a part of a series i'm going to do nutrition 101 with lee i'm going to keep it as simple as possible and as short as possible so to be very short quick right to the point [Music] let's pop right in shall we i have my little board so you guys can see all the calculations that i'm going to be doing all right so calories what are they calories just mean energy so whenever anybody says anything about calories they're just meaning energy okay so the amount of calories that you're in taking is going to be the amount of energy that you can use to do other things okay so that's all it means when somebody says calories just think about it as energy that's the simplest way i can put it um so how exactly do you calculate them so to calculate them first you're going to have to figure out your resting basal metabolic rate now what that is is the amount of calories that your body needs at rest so completely when you're not doing anything when you're laying down chilling sleeping that is the amount of calories that your body needs so first we need to calculate that and figure out that so there are two formulas to do this um and if you want to skip all that there's really no reason if you you can continue to watch the video but there are apps to do this for you um but i'm just allowing you to see the math of it just so you have it just so you can also check um you know double check some of these apps they're not really that accurate um this is also an estimation so just putting that out there this is an estimation of course this is backed by many studies however and there's no way that it can be 100 accurate for every single person so this is an estimation so there is a different formula for women and there's also another formula for men okay so i'll show both of them so for women so for women hopefully you can see this i'm also going to put it up here somewhere just in case you can but so for women it's going to be 10 multiply that times your weight in kilograms okay so all you have to do is just look up how many pounds you are and convert it to kilograms or kilos or it might say kg same thing okay then you're going to add that by 6.25 multiply that number by your height in centimeters then you're gonna subtract that by five multiply that by your age in years minus 161. so that's the women then for men it's going to be 10 again times weight in kilograms plus 6.25 height in centimeters minus 5 aging years but this time you're gonna do plus five okay so if you're a male that's gonna be the difference right there so i'm gonna do my math on here so first i'm gonna get my weight in kilograms i already looked that up so it's gonna be 10 multiple i'm 151 in pounds so that's going to be 68 point i like to still add the decimals um that's just how i do them so 68.4924 plus 6.25 times your height in centimeters i'm 5'3 so 160.02 and this is only for me okay so each of you will have to put something different in here okay just putting that out there minus 5 times my age i'm 23 minus 161 okay now i'm gonna have to do calculations so then you're just gonna pemdas that that's what we learned in school pemdas um what is it parentheses equations i think that's how it is parentheses equations um i don't know but i'm just gonna get a calculator i was never good at math so 10 times 68.4924 that is 684 plus 6.25 multiplied by 160.02 that is going to give you 100.125 then 5 multiplied by 23 that's 115 then you're gonna minus 161 161 then you're gonna pemdas that john all right let's put that in here so you're gonna take six eight four times nine two four plus one thousand point one two five equals that's 1685.049 then you're going to subtract that by the other numbers make sure you do the adding before the subtracting minus 115 equals 15.70 so 15.78 no not 15 one five seven zero point zero four nine then you're going to subtract that by 161 so minus 161 and that's going to give you i'm gonna erase this now okay i'm erasing all of this now because again i'm gonna put this on up there on the screen somewhere that's going to give me 1409 yeah equals r and b okay that's going to give me my basal metabolic rate and the r just means resting okay so mine is 1409 so that's how much my body needs um just for my daily resting like so that's how much my body needs when i'm completely at rest that's how many calories my body needs okay so next we're going to take into consideration you have to multiply it by your total daily energy expenditure okay and you might see this as tdee okay total daily energy expenditure so how much that you are expending throughout your day okay so there is a chart for this i have it up here so i'm gonna write it down real quick okay so here is the chart and my handwriting sucks i'm so sorry if you cannot see it again i'm still gonna put it on the screen somewhere okay just so you know but so your total daily energy expenditure is going to be split up in two and five different levels five different categories okay and this is you have to choose which one you are but you have to be honest with yourself okay and this is going to be how much that you expend like during on a daily basis okay so just be real with yourself don't skip all the way over don't think that you're intense extreme if you have a sedentary lifestyle or if you really don't lift that much or you don't move that much okay and this could just be regular moving around like if you don't walk if you don't take walks or if you don't go to the store that much if you stay in your house like just be real with yourself okay so for the first one sedentary lifestyle this means little to no activity okay so whether you have a very sanitary job and you don't lift at all you don't really go to the gym at all or um you maybe only go once and you're only there for like 30 minutes to an hour only once a day you know things like that okay so if you're just if you don't do a lot of things you're gonna take your resting metabolic rate that you just got and you're going to multiply that by 1.2 now if for mild activity that means that you are exercising like one to three times per week okay and but you're still can be a little bit sedentary sometimes but you're at least going to the gym one to three times a week you can go ahead and put you can multiply that by 1.3 now for moderate activity you're going to the gym three to four times per week um you're moving a little bit more maybe walking maybe doing some cardio but you're still moving throughout the day you're pretty active okay you're gonna multiply your resting metabolic rate by 1.5 then or heavy activity so again you're working out maybe five to seven times a week you're being a lot more active whether you might be in sports things like that 1.7 now this right here intense or extreme if you are not a pro athlete this should not even be the thing if you don't do sports these two should just be off if you're not if you don't do any sports okay i used to be here because i used to do rugby and i used to be very very active okay but now i am down to moderate activity only because i only i changed my schedule to three times a week full body but i also am not in sports anymore because i graduated so i'm not as active as i used to be even though i still do take walks and things like that i'm just not as active as i used to be so that went down i'm now at moderate okay so just be real with yourself there's nothing wrong with either of these it's just based on your lifestyle okay being sedentary that doesn't mean that oh you suck like no it's just your lifestyle okay everybody has a different lifestyle so after you get that so me i am moderate activity okay so i'm going to take let me erase this i'm going to take the number that i just got for my calculations my resting metabolic rate and i'm going to multiply that by 1.5 so 1409 times 1.5 let's put that in our calculator okay 14 times 1.5 okay that's going to give me okay round up right there because it's a five so that's going to give me 2 114 calories that my body needs to maintain its weight okay so if i wanted to stay at 151 and maybe i'm doing a recon i'll go more into that in my next video but if i just wanted to stay at my current weight and just increase some muscle size um decrease a little bit of fat but still mainly focusing on my muscle not gaining any weight then i would stay here okay this is the number that i would do however now so this is just your maintenance calories when you do that those calculations that's how much your body needs to maintain it is its current weight okay so after you get that so after you get that you are going to have to decide what what's your goal okay again i'm going to speak a little bit more into this in my next video but but if you are trying to be in a caloric surplus like myself i am trying to gain some weight okay i'm trying to miss victims over here so to do that you want to add this number that you got by 500 now it doesn't have to be exactly 500 it can be a range you can start lower okay i always advise that don't just hop up to 500 calories i always advise um slowly increasing that okay but if you are used to doing this if you've done this before like myself i know where my surplus needs to be okay um and i have lost some weight so this and again my total daily and expenditure did go down so which is why my number is a lot lower than it used to be but all you have to do is take this since i want to be in a surplus since i want to gain weight take this and add this so 2 1 4 plus 5 hundo so caloric surplus two six more calories so since i want to be in a cork surplus i would have to intake 2614 calories okay that's how much i would have to intake if i want to gain some weight which i do now again if you want to maintain use if you want to maintain you stick with the number that you got after you calculated your total daily energy expenditure now if you want to lose some fat okay this is the only way to lose fat okay there's no hidden message there is no secret diet there's no foods that you have to stay away from no you need to be in a caloric freaking deficit okay so if i wanted to lose some fat i'm going to take this and mo and subtract it and i add it i'm subtracting it by 500 so i'm just doing the opposite okay so 2 four minus five hundo okay 16 14. this is really low this is pretty low but this is this is the most that you should be going down okay so if you are in a deficit again i will speak a lot more about this in the next video but if you are if you do want to be in a deficit you want to go in a slow manner okay so only subtractive is how i do with my clients only subtract it um decrease your calories week by week by 5200 calories okay no more than that 5200 calories you can lean more to the 100 side and then see how your body reacts that week if you aren't losing if you aren't making any progress if you don't see any weight loss in the multiple ways to track your progress whether that's scale weight um body composition measurements progress pictures if you're not seeing any results that way then decrease it just a little bit more decrease it by another 100 or another 50 and then see how your body does okay so that is just the basis of how to calculate calories really simple and easy right so first get your here's a little recap so just to recap first thing that you're going to do get your basal metabolic rate okay then next thing you're going to do calculate your total expenditure so multiply that number by whatever you expect be real with yourself next that number is going to give you your maintenance calories okay so then you're going to decide whether you want to stay at maintenance stay at your body weight and you can still re-comp and still make some make great gains actually you should always be in a maintenance if you are not looking to lose fat or you don't want to gain weight stay in a maintenance seriously you should be in a maintenance majority of your life then or if you want to lose fat go ahead and put yourself in a deficit slowly go in that deficit okay so start with a hunt start with 50 to 100 lowering and if you don't make progress lower it a little more just keep going like that okay um but don't go too far down now if you're a surplus same exact thing but you're doing the opposite add on some calories okay that's it y'all that's it calories are not difficult they're very simple um and you can also track your calories in multiple different apps there's so many apps out there my clients i use of course i use our app that we have however to see exactly what they're eating for them to get familiarized with you know macros and things like that which i'll also do a video on but then to get familiarized with the amount of calories or macros that are in certain things or what foods is in within each macronutrient things like that myfitnesspal is a great app okay um don't take it so seriously but just use that to track your foods that's it don't forget to comment like and subscribe and hit the notification bell so you are notified when i post another video see y'all at the next one peace out [Music]