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How Many CALORIES Should I Eat to LOSE WEIGHT | how many calories do i need | calorie intake to loss
 
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🔥 FREE 6 Week Challenge: https://gravitytransformation.com Fat Loss Calculator: http://gravitytransformation.com/macro-calculator/ There are a lot of different ways to calculate how many calories you should be eating per day to lose weight. And in today's video I'm going to go over all the different ways, but you have to keep in mind that these calculations will only give us a baseline to start with. You're going to have to do some trial and error, see how your body responds, and then make modifications. So with that said let start with the easiest one of these methods. This method is easy, but probably not quite as accurate as a calorie calculator. Although I have used this method as a simple baseline for clients before and its worked very well. All you have to do is take your current weight if your a man multiply that weight times 11 and if you're a woman multiply that weight times 10. For example if I weigh 210lbs I would multiply 210x11 which would give me 2,310 calories a day. Every 5 lbs of weight you lose you can redo this easy calculation and get your new estimated calories for weight loss. As you can see this method doesn't take into account your height, your age, or your activity level. So it can only be used as a baseline and it will never be exact. Regardless I've still experienced success using this method, and it always winds up being not too far off from the estimates you will get from using complex formulas. This formula is best for sedentary individuals. Or sedentary individuals just starting exercise. Another way to calculate your calories is to find your maintenance calories and then subtract 20% of calories from there. You may be wondering why we're choosing to take away 20% instead of 30 or 40% and that's because 20% has been found to be the ideal ratio for losing body fat without losing too much muscle. The easiest way to calculate your maintenance calories is to multiply your weight by 14-17. This helps take your activity level into account. Multiply by 14 if you're not active and by 17 if you're very active. And you can multiply by 15 or 16 if your somewhat in between. So I weigh 210lbs and I'm pretty active so I'll multiply by 16. This gives me 3,360 calories. Once I multiply by 20% that leaves me with a 672 calorie deficit. 3,360-672 = 2,688 calories. So with this method I am allowed to eat more than 350 extra calories per day for my high activity level. For the final and supposedly most accurate way to calculate your required daily calories for weight loss is to use a calorie calculator. These calculators will usually use either the Mifflin-St Jeor equation or the Harris-Benedict formula to calculate your maintenance calories and then subtract roughly 500 calories to give you your weight loss calories. I'm going to include a link in the description for you to be able to access a calorie calculator that will give you your maintenance calories and your fat loss calories. When I do my calorie calculations I end up with 2632 calories per day. This turns out to be very close to my total that I got from multiplying my weight by 16. I want to remind you guys one more time that regardless of which method you used this number is only a baseline. If you start with lets 2,000 calories, but notice that you aren't losing any weight after a week, drop by 300 calories and see what you get from 1700 calories over the next week. You have to reevaluate and readjust every now and then to stay on track. how many calories should i eat to lose weight; how many calories do i need; how many calories do i need to lose weight; calorie intake to lose weight; Calories needed to lose weight; Calorie Calculator for weight loss; lose weight calculator; how many calories a day to lose weight; how many calories to eat to lose weight; Calorie Intake for Weight Loss; personal trainer in holmdel nj; personal training in holmdel nj; bootcamp in holmdel nj; boot camp in holmdel nj; meal prep delivery holmdel nj;
Calculate macros & daily caloric intake for cutting & lose weight fast | Hindi | Fitness rockers
 
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Bodybuilding tips for weight loss & cutting. How to calculate caloric or calories need to get lean, for shredding & weight loss. How many calories & Macro-nutrients Protein, fat & carbohydrates required everyday for cutting without muscle loss for Indian bodybuilders, non-vegetarian or vegan. Bodybuilding diet tips for cutting or losing weight without losing muscle mass. jaldi se Body kaise banae badae & banane badane ke liye kya or kitna khana khaye. asani se cutting ke liye Kaise pata lagae ki din bhar me achhe workout & cutting ke liye kitni calories le khaye kya khane khae ya sevan kare Related Videos: 1) Daily caloric intake for bulking - https://www.youtube.com/watch?v=zuKLtCSSY2s 2) What is Protein? Why & how much you need? -https://www.youtube.com/playlist?list=PLW-Chp7ZSbcVVr07huV8z-atQeBGkzTOP 3) Fitness Supplements Information (whey protein, creatine etc.) - https://www.youtube.com/playlist?list=PLW-Chp7ZSbcVB9oQSc1YML_Jmn5XU3P05 4) Herbs for muscle gain - https://www.youtube.com/watch?v=2aObWi3Ir7E 5) Bodybuilding Nutrition/Supplements Info - https://www.youtube.com/playlist?list=PLW-Chp7ZSbcX2M6PyHaTPtu6zvk_vVpOX 6) Vegetarian foods for bodybuilding - https://www.youtube.com/playlist?list=PLW-Chp7ZSbcWyOids0i580gL0FlUgVaaZ Join us and follow us on: Facebook - http://www.facebook.com/FitnessRockers Google+ - http://plus.google.com/+FitnessRockersIndia Twitter - http://twitter.com/FitnessRockers Pinterest - http://pinterest.com/FitnessRockers Rss Feeds - http://www.fitnessrockers.com/feed Credits: EDM Detection Mode by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/) Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1500026 Artist: http://incompetech.com/
Views: 31601 FitnessRockers India
How to Calculate How Many Calories You Need
 
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Watch more Diet Tips videos: http://www.howcast.com/videos/310931-How-to-Calculate-How-Many-Calories-You-Need Whether you are looking to lose a few pounds or simply maintain your current weight, determining how many calories you need every day is important but simple. Step 1: Get your weight in pounds and height in inches Weigh yourself and note your weight in pounds. Then use the yardstick to measure your height in inches. Step 2: Calculate basal metabolic rate for women Calculate your basal metabolic rate if you're a woman. Multiply your weight by 4.35. Then multiply your height by 4.7. Add the two products. Then subtract the product of your age in years multiplied by 4.7 and add 655. Tip For example, a 150-pound woman who is 65 inches tall and 30 years old would have a basal metabolic rate of 1,472. Step 3: Calculate basal metabolic rate for men Calculate your basal metabolic rate if you're a man by multiplying your weight by 6.23. Add the product of your height in inches multiplied by 12.7. Subtract your age in years multiplied by 6.8 and then add 66. Tip A 180 pound man who is 70 inches tall and 40 years old would have a basal metabolic rate of 1,804.4. Step 4: Determine your activity level Determine your daily activity level. Sedentary people get little to no activity. Light levels include activity a few days a week, moderate includes activity three to five days a week, and very active individuals play sports daily. Step 5: Multiply BMR times appropriate activity factor Multiply your basal metabolic rate by an activity factor of 1.2 for sedentary, 1.375 for light, 1.55 for moderate, and 1.725 for very active. Tip If the 150-pound woman is active four days a week, her activity level would be moderate. Multiplying her basal metabolic rate of 1,472 by 1.55 gives her a calculation of 2,281.6. Step 6: Calculation equals the total calories to maintain weight Factor the basal metabolic rate by the activity factor to give you the number of calories per day you can eat to maintain your current weight. Step 7: Subtract 500 calories per day to lose a pound a week Subtract 500 calories per day to lose 1 pound each week. Keep tabs on your caloric intake and you'll stay fit and strong. Did You Know? By walking an additional 10,000 steps each day, the average adult can burn an extra 500 calories – giving you a 1 pound loss in a week without cutting calories.
Views: 144131 Howcast
How Many Calories To Lose Weight! How Many Calories Should I Eat A Day!
 
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http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness So, you want to lose weight by cutting down your calorie intake? However, you’re at crossroads because you don’t know how many calories that’s needed to lose weight. One thing you need to understand is that every woman has different calorie needs that varies according to body size, age, activity level, and genetics. This means that a particular weight loss diet that worked for someone else might not work for you. For effective weight loss, you’ll have to estimate the number of calories you personally need to eat in a day to lose weight and then apply that to your diet plan. Calculating your Calories Per Day The Harris-Benedict equation can help you estimate your basal metabolic rate (BMR), which is the number of calories you need to maintain your weight on a daily basis regardless of exercise or other daily activity. A lot of online calculators make use of this equation to provide you with a quick answer, however you can put pen to paper and figure it out for yourself. Put your numbers into the following: 655 + (4.35 x your weight in pounds) + (4.7 x your height in inches) - (4.7 x your age in years). For example, the result for a 40-year-old, who is 5-foot, 5 inch and weighs 160 pounds, will be 1,468 calories. The next thing would be to keep track of the movements you make during the day. If you’re not an active person and you spend most of your time watching television, reading or just sitting then multiply your basal metabolic rate by 1.4. If you’re a little bit active, maybe you’ve a job that requires you to sit throughout the day, but you do exercise whenever you get the chance, multiply your BMR by 1.5. On the other hand, if you engage in active activities during the day like house cleaning and chores, and still exercise on regular basis, then multiply your BMR by 1.6. If you’re a construction worker, a full-time athlete or an active military, multiply your BMR by 1.9. Figuring out Weight Loss Calories The provided calculations are meant to help you with the estimation of the number of calories you need to burn on a daily basis, as well as how much to eat to keep your weight in check. The conventional advice when trying to lose weight is to reduce 500 to 1000 calories from what you normally burn daily. This will yield a manageable loss of 1 to 2 pounds in a week because 1 pound equals 3,500 calories. Therefore, if you decide to be burning 2,400 calories every single day, you’ll need 1,400 to 1,900 calories each day in order to lose weight. The 500 to 1000 calorie deficit may be just too aggressive for some people because it will end up leaving you hungry and dissatisfied. Even though a calorie deficit of 250 to 300 calories may be more sustainable for many people, you can only expect to lose ½ pound each week. Music: Carefree Ukulele - guitarsstate licensed from audiojungle https://goo.gl/K3skc7
Views: 118781 TheSeriousfitness
How Many Calories Should I Eat to Lose Weight? + Calorie Calculator
 
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Video Topic: How many calories should I eat to lose weight? (https://www.drphoenyx.com/shop) Today I'll break down how to calculate how many calories you should eat if you want to lose weight - and the math is super simple! Below you'll also find a link to a calorie counter that you can use to help determine the amount of calories you would need to eat to lose weight, stay the same weight you are now, or even gain weight if that’s your desired goal. Bottom line ladies, if you are trying to lose weight, you must burn more calories than you eat. You can do this through 3 methods: 1) diet, 2) exercise, or 3) a combination of the two. And overall, I suggest option 3 because it allows you to approach things in more balanced and healthy way. Enjoy the video! xoxo – Doc Calorie Calculator http://bit.ly/2jTNSU4 *Dr. Phoenyx's FitBeauty Shop - Nutrition for a Fit & Beautiful Body! http://bit.ly/2lblZHj *Dr. Phoenyx's FitBeauty Shop on Amazon http://amzn.to/2ebQdri ** Get my FREE Skip Yourself Fit Jump Rope eBook http://bit.ly/2j5zSW2 Facebook https://www.facebook.com/DrPhoenyx/ Instagram https://www.instagram.com/drphoenyx/ ** Dr. Phoenyx Austin, MD is the founder of the FitBeauty Shop and the creator of Dr. Phoenyx Nutrition. A fitness entrepreneur, best-selling author, and certified Sports Nutrition Specialist, Dr. Phoenyx provides nutrition products and practical tips to help women achieve a fit and beautiful body from the inside out! *** DISCLAIMER: Dr. Phoenyx Austin and Dr. Phoenyx LLC strongly recommend that you consult with your physician before beginning any exercise or diet program. You should understand that when participating in any exercise or diet program, there is the possibility of physical injury. If you engage in any exercise or diet program shared by Dr. Phoenyx, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Dr. Phoenyx Austin and Dr. Phoenyx LLC from any and all claims or causes of action, known or unknown, arising out of Dr. Phoenyx Austin and Dr. Phoenyx LLC's negligence.
Views: 21563 Dr. Phoenyx
HOW MANY CALORIES PER DAY TO LOSE WEIGHT + BURN FAT FAST!! | HOW TO FIND YOUR MACROS EASILY!
 
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Stop making yourself miserable by eating salad and vegetables all the time and forcing yourself to lose weight the hard way!! There is an easier way to lose weight and burn fat and this is it! All you need to do is find out how many calories and macronutrients you should be eating per day to lose weight, and with that information, you can tailor every single one of your meals to your liking! The rule is, "if it fits your macros, then eat it!" Watch the full free training video now to reveal the secrets of the easiest diet to lose weight! ******************************************************************* Join the priority wait-list for "Warrior Weight Loss | The Fast & Easy Home Fat Loss Formula": http://www.homefastfatloss.com Follow me on Instagram: http://www.instagram.com/zerotoheromuscle Grab Warrior Body Shirts & Gear: http://www.redbubble.com/people/eelco/shop Subscribe to Zero To Hero Muscle: http://www.youtube.com/zerotoheromuscle *******************************************************************
Views: 464420 Zero To Hero Fat Loss
How to Calculate Your Daily Caloric Intake
 
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FREE Physique Sculpting Quiz: https://thebarbarianbody.lpages.co/free-physique-builder-quiz/ -~-~~-~~~-~~-~- In today's video, I will be explaining how to calculate your custom daily caloric needs to lose fat! *These links get me paid somehow. I either own the platforms/products or I am an affiliate for the platforms/products.*
Views: 5839 BarbarianBody
How many CALORIES DO I NEED DAILY? (Hindi / Punjabi)
 
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An often asked question, what is calories? and how do we calculate how to take it. In this short tutorial we talked about how to count your daily calorie intake. Note: 50g Sugar is 210 Calories. Hope you like this video. Make sure to share this video! Visit our website: http://www.mybollywoodbody.com Follow us on: https://www.facebook.com/mybollywoodbody https://www.twitter.com/mybollywoodbody https://instagram.com/mybollywoodbody If you have questions, message us on our Facebook page.
Views: 231275 MY BOLLYWOOD BODY
Weight Loss Diet | How To Calculate Calories | 3 Simple Calculations
 
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Do you know how many calories you should be eating for your weight loss diet? In this video I Charlene from Just Simple Fitness explains the 3 simple calculations I used to figure it out. Scroll down for the FULL DESCRIPTION. If this is your first time here then I recommend you watch the video that explains the 4 steps I embarked on to get healthy: https://youtu.be/ObFWwek-eek If you like this video then please subscribe for more updates, and feel free to ask any questions, If I can't answer them then I'm sure Rick can! ✅SUBSCRIBE to Just Simple Fitness here: https://goo.gl/xPmu9x ✅SHARE this video: https://youtu.be/L7lCk-lZJFI ✅INSTAGRAM: https://www.instagram.com/justsimplefitness/ ✅Weekly Videos Artist: bonjr - TBH Joakim Karud - Luvly What is Just Simple Fitness about ? 1: See what's possible by keeping it simple with fitness and food. Eating in or out. Going to the gym or at home 2: Follow how we keep it simple with our fitness journey 3: Interviews with successful people giving advice on how to overcome life challenges to stay active, fit, and healthy FULL DESCRIPTION HERE: As described in the video, here's how I calculated how many calories I needed to eat to lose weight. The same method can be applied for anyone. Most of the videos information came from a great book 'The Complete Guide to Setting Up Your Diet' by Andy Morgan of rippedbody.com Remember this is a rough guide to help you get you a start point but you need to track your progress to see if you're actually losing weight or not (thats another video!) The important thing to losing weight is to create a calorie deficit (eating less calories than you are burning every day through exercise and just going about your daily life). Decide how much weight you want to lose and how quickly. Aiming to slowly lose weight little by little is generally the best option. This means that it's more manageable because it's less drastic and you're less likely to give up. It also allows your body to adjust gradually and once you reach your target weight it will be a lot easier to maintain the new body weight without the body reacting badly and rebounding back to the start which usually happens with drastic weight loss. We won't get into why that happens here but it does! A weight loss goal of about 0.25-0.5kg per week shouldn't be too drastic but it's up to you to decide. For the purpose of the example calculations coming up, we will work off a target of 0.25kg per week so keep this in mind. STEP 1: So the first step is to calculate your base metabolic rate (BMR) which is basically the amount of calories you would need to eat to maintain your current weight when you're doing nothing (e.g. sleeping). Men: 88 + (13.4 x weight in kilograms) + (4.8 x height in centimeters) - (5.7 x age in years) For a 80kg male that's 180cm tall and 30 years old this would be: 88+1072+864-171 for a total of 1,853 calories. Women: 448 + (9.2 x weight in kilograms) + (3.1 x height in centimeters) - (4.3 x age in years) For a 60kg female that's 170cm tall and 30 years old this would be: 448+552+527-129 for a total of 1,398 calories. STEP 2: The next step is to adjust this for activity to find our total daily energy expenditure (TDEE). What we want to work out now is an estimated amount of calories to maintain your current body weight based on your own activity level. It's called TDEE because you would maintain your weight if you eat exactly the same as what you burn each day (your daily energy expenditure). Don't worry about getting it exact and it maybe better to underestimate your activity so that you're not assuming you need too many calories from the get go. - If you're sedentary, so you do very little or no exercise, you multiply your BMR by 1.2 (so for the male above, for example, this would be 1,853 x 1.2 = 2,223 calories per day). - If you're lightly active, exercising or doing sports 2-3 days/week, you multiply your BMR by 1.375 (for the female in the example above this would be 1,398 x 1.375 = 1,922 calories). - For moderately active, exercise or sports 4-5 days/week, it's BMR multiplied by 1.55 (so if your BMR is 1,800 then you would need 2,790 calories with this amount of activity). - If you're very active, doing exercise or sports 6-7 days/week, you multiply your BMR by 1.725 (if your BMR is 1,800 then you would need 3,105 calories in this case). STEP 3: Calculate your calorie deficit, its simple: TDEE - (fat loss target per week in kilograms x 1100). For someone with a TDEE of 2,500 calories who wants to lose 0.25kg per week it would be: 2500 - (0.25 x 1100) or 2,500 - 275 = 2,225 calories per day. You're all set! Just please please remember that this is just a rough guide to set up your starting point. You might find that nothing happens, in which case the calculation didn't work for you and you need to reduce a bit more; cutting by 5-10% of the total is usually recommended if you're off track.
Views: 462 Just Simple Fitness
Calorie Counting: How Many Calories A Person Needs Daily?
 
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Calories are a measure of energy and are commonly used to describe the energy content of foods. Watch out to know the amount of calorie a person needs daily. See more https://www.consumerhealthdigest.com/weight-loss/how-many-calories-should-i-eat-to-lose-weight.html Video Transcription: Hello folks, Today we are going to discuss about calories and the amount of it, a person needs daily for a healthy living. Calories are a measure of energy and are commonly used to describe the energy content of foods. The number of calories the body consumes in a day is different for every person. 2,000 calories is a rough average of what people eat in a day. Counting calories may help you lose weight, but focusing on the sources of calories like carbohydrates and proteins that are obtained from foods such as whole-grain, fish and poultry can bring better overall nutrition. There are three main factors involved in calculating how many calories your body needs per day BMR known as basal metabolic rate, is the amount of energy your body needs to function at rest. When compared, men have a higher BMR than women. The second factor is physical activity, includes everything from walking, lifting, and just moving around burns calories, but the number of calories you burn in any given activity depends on your body weight. The thermic effect of food is the final addition to the number of calories your body burns. This is the amount of energy your body uses to digest the food you eat. To calculate the number of calories you expend in this process, multiply the total number of calories you eat in a day by 0.10, or 10 percent and you will get the results. So here I conclude, but for more health updates visit our website ConsumerHealthDigest.com BE SURE TO SUBSCRIBE OUR CHANNEL https://www.youtube.com/subscription_center?add_user=ConsumerHealthDigest Hope you enjoyed this video stay tuned with us on this social network. Like Us On Facebook Here: https://www.facebook.com/pages/Consumer-Health-Digest/185185088197077 Follow Us On Twitter Here: https://twitter.com/ConsumerHDigest Follow Us On Google+ Here: https://plus.google.com/u/0/+ConsumerHealthDigest/posts Follow Us On Pinterest Here: https://www.pinterest.com/ConsmerHDigest/ Follow Us On StumbleUpon Here: http://www.stumbleupon.com/stumbler/consumerHealthD Connect Us On LinkedIn Here: https://www.linkedin.com/company/consumer-health-digest Visit Our Official Site Here: https://www.consumerhealthdigest.com/ Thanks for watching this video!
Views: 201675 Consumer Health Digest
HOW TO CALCULATE CALORIE INTAKE FOR WEIGHT LOSS
 
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http://www.weightloss-calculator.net/ ★ My Ebooks & Recipes For Weight Loss http://www.rawtillwhenever.com/ebooks ★ SUBSCRIBE to our daily VLOG channel! https://www.youtube.com/channel/UCb0s0qC96lCcx2pO2za6mcw ★ My SPANISH Channel - https://www.youtube.com/channel/UChzV5lzkfJkxNa0hGyCKdWQ ★ Not losing weight on a plant-based diet? Find out why here: http://rawtillwhenever.com/cheat-sheet ★★★ WHY YOU SHOULD GO VEGAN TODAY ★★★ https://www.youtube.com/watch?v=W4HJcq8qHAY ★Strava - https://www.strava.com/athletes/8016375 ★ RTW Group https://www.facebook.com/groups/RawTillWhenever/ ★ Instagram - http://instagram.com/highcarbhannah ★ Facebook - https://www.facebook.com/highcarbhannah ★ Tumblr - http://highcarbhannah.tumblr.com ★ Derek's Channel - https://www.youtube.com/user/UnRealLivingHQ
Views: 45388 High Carb Hannah
How To Figure Out Your Calorie and Macro Goals for FAT LOSS
 
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How To Figure Out Your Calorie and Macro Goals for FAT LOSS ✔BMR Calculator I use: http://www.bmi-calculator.net/bmr-calculator/ If you're serious about your fat loss results then you should have a good idea of how many calories and what macros to eat per day, in other words, your nutrient requirements. This video will explain to you how to figure those out. Leave me a comment. Let me know what your numbers come out to OTHER AWESOME VIDEOS: ✔ How Many Calories Should I Eat to Lose 5 Pounds in 30 Days?https://youtu.be/yHmEI80TUfU ✔ How to Calculate Calories and Macros Per Meal https://youtu.be/-j4aHMufHiU Subscribe and Live Lean 365 days a year with us: http://bit.ly/SubLiveLeanTV WANT MORE DAILY TIPS TO LIVE LEAN?: ✔ INSTAGRAM: http://www.instagram.com/bradgouthro ✔ INSTAGRAM: http://www.instagram.com/JessicaGouthroFitness ✔ INSTAGRAM: http://www.instagram.com/LiveLeanTV ✔ SNAPCHAT: http://www.snapchat.com/add/bradgouthro ✔ SNAPCHAT: http://www.snapchat.com/add/SnapyJessy ✔ FACEBOOK: http://www.facebook.com/LiveLeanTV ✔ TWITTER: http://www.twitter.com/bradgouthro ✔ TWITTER: http://www.twitter.com/JessiFit ✔ TWITTER: http://www.twitter.com/LiveLeanTV Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week! Business Enquiries: info@LiveLeanTV.com Send Us Stuff Here: Live Lean TV 555 Front Street, Unit 403, San Diego, CA 92101, USA
Views: 5840 Live Lean TV
जानिए आपको दिन में कितना खाना चाहिए | Calculate Your Daily Calories Intake
 
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Ask any question directly from Anurag Sharma http://www.fjunction.com/ask For Whiteboard Image, download here http://www.fjunction.com/youtube/thumbnail.png Buy INTERNATIONALL CHEST DAY TSHIRT http://www.fjunction.com/product-details/international-chest-day-red-performance-tshirt Shop Workout Wear http://www.fjunction.com/store/gym Fitness Services & Personal Training http://www.fjunction.com/fservices.php Read Fitness Blogs & Clear your myths http://www.fjunction.com/blogs/ Detailed Calculation for Men & Women Step 1 - Calculate the STARTING POINT(SP) Your body weight in kgs.......... For eg. 75 kg If you are a MALE SP = 75*24*1 = 1800 calories If you are a FEMALE SP = 75*24*0.90 = 1620 calories Step 2 - Calculate your BMR Estimate your body fat percentage Gender Percent Body Fat Multiplier Men 10 to 14% 1.0 Women 14 to 18% 1.0 Men 14 to 20% 0.95 Women 18 to 28% 0.95 Men 20 to 28% 0.9 Women 28 to 38% 0.9 Men 28% & above 0.85 Women 38% & above 0.85 So if you are a male who weighs around 75 kgs with Body Fat percentage of around 15 BMR = 1800(SP)*0.95 = 1710 calories If you are a female who weighs around 75 kgs with a Body fat percentage of around 20 BMR = 1620(SP)*.95 = 1539 calories Step 3 Factor in the activity level Sedentary 1.25 = Very Light: Sitting, studying, talking, little walking or other activities through out the day THE AVERAGE FITNESS BUFF RANGE: 1.3 = Light walking 1.5 = Walking, jogging, gardening type job with activities such as cycling, tennis, dancing, skiing or weight training 1-2 hours per day THE AVERAGE ATHLETE OR HARD DAILY TRAINING RANGE: 1.80 = Heavy: Heavy manual labor such as digging, tree felling, climbing, with activities such as football, soccer or body building 2-4 hours per day 2.00 = Very Heavy: A combination of moderate and heavy activity 8 or more hours per day, plus 2-4 hours of intense training per day So final maintenance calories for 75 kg male (15 % BF) = BMR * Activity level multiplier ; 1710 * 1.5 = 2565 calories 75 kg female (20 % BF) = BMR * Activity level multiplier ; 1620 * 1.5 = 2430 calories Macro-nutrient Breakdown 50 % carbohydrates , 25 % protein and 25 % fats . This is a good macro-nutrient breakdown. So a 2565 calories would have Carbohydrates (50 %) which means around 1282 calories should come from carbohydrates. 4 calories = 1 gm of carbohydrates ; So 1282 calories = Almost 320 grams of carbs Fats (25 %) which means around 641 calories should come from fats. 9 calories = 1 gm of fats ; So 641 calories = Almost 71 grams of fats. Protein (25 %) which means around 641 calories should come from carbohydrates. 4 calories = 1 gm of protein ; So 641 calories = Almost 160 grams of protein. Stay Fit & Awesome
Views: 312154 F Junction
Calories & Fat Burning : How to Calculate How Many Calories Your Body Burns Each Day
 
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When it comes to calculating how many calories your body burns each day, it's very important to understand how calories work. Burn more fat with tips from a registered dietitian and nutritionist in this free video on calculating daily calories. Expert: Charlotte Lawson Bio: Charlotte Lawson is a licensed and registered dietitian and nutritionist who graduated from Michigan State University with a Bachelor of Science in dietetics and health promotion specialization. Filmmaker: Christopher Rokosz Series Description: There are a variety of healthy and natural ways to burn fat and calories. Discover the importance of good health with tips from a registered dietitian and nutritionist in this free video series on calories and fat burning.
Views: 34099 eHowFitness
ALL ABOUT MACROS | EASY How to Track Your Macros & Calories for Weight Loss!
 
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Macros made easy!! How to Figure Out & Calculate Macros for Weight Loss in 3 easy steps. Calculate your daily calorie intake HERE: http://www.freedieting.com/tools/calorie_calculator.htm ------------------------------------------------------------------------------------------------ Follow me: TWITTER: http://www.twitter.com/amynicolaox INSTAGRAM: http://www.instagram.com/amynicolaox FACEBOOK: https://www.facebook.com/amynicolaox SNAPCHAT: amynicola-ox PINTEREST: http://www.pinterest.com/amynicolaox ⇢ For business inquiries ONLY, such as company sponsors or reviews, please email: amynicolaoxyoutube@hotmail.com ------------------------------------------------------------------------------------------------ *Watch my 2016 WEIGHT LOSS STORY UPDATE to see how I lost 88lbs: http://bit.ly/2kBoG4O *Watch my FIRST WEIGHT LOSS STORY to see how I lost 60lbs: http://bit.ly/2jmFveN *Watch my SECOND WEIGHT LOSS STORY to see how I lost 86lbs: http://bit.ly/1F35TS8 * HOW TO START YOUR WEIGHT LOSS JOURNEY TODAY: http://bit.ly/2ka7ylm * HOW TO LOSE WEIGHT WITHOUT EXERCISE: http://bit.ly/2jxoOQY * FAST & EASY WEIGHT LOSS TIPS: http://bit.ly/2jcSzrD *HOW TO LOSE THIGH FAT: http://bit.ly/2jFi7Ki HOW TO LOSE BELLY FAT VIDEOS: *HOW TO LOSE BELLY FAT & FLATTEN STOMACH W/ 6 AB EXERCISES THAT WORK!: http://bit.ly/2jxsqmb * HOW TO BANISH BELLY BLOAT & FLATTEN STOMACH W/OUT EXERCISE: http://bit.ly/2jZTqt3 * 2016 HOW TO LOSE BELLY FAT UPDATE: http://bit.ly/2jxysD9 * BEST FOODS TO LOSE BELLY FAT: http://bit.ly/2k9ZpgS *FLAT TUMMY TIP (FLEXBELT) & 6 MORE AB EXERCISES: http://bit.ly/2kbnLre *TOP TIPS TO DECREASE STOMACH BLOAT & GET A FLAT TUMMY: http://bit.ly/2kaahvj. WORKOUT VIDEOS: * MY HIIT WORKOUT ROUTINE (HOW I LOST 88lbs of FAT): http://bit.ly/2jcYJbf * 2016 TOTAL BODY HIIT WORKOUT: http://bit.ly/2kad5st * MY FITNESS ROUTINE - LEG DAY WEIGHT ROUTINE IN THE GYM: http://bit.ly/2jlO1fr * MY FITNESS ROUTINE BACK & BICEP WEIGHT ROUTINE IN THE GYM: http://bit.ly/2kbBGxd * SUMMER FITNESS ROUTINE: http://bit.ly/2jFafs3 * AT HOME HIIT WORKOUT FOR FAT LOSS: http://bit.ly/2kBl2E3 * AT HOME LEG WORKOUT (HOW TO TONE & SLIM THIGHS): http://bit.ly/2jmENhu * AT HOME ARM WORKOUT (HOW TO LOSE ARM FAT): http://bit.ly/2ktOQmq WHAT I ATE VIDEOS: * WHAT I ATE FOOD DIARY #1 TO LOSE 78LBS: http://bit.ly/2jxoT7i * WHAT I ATE FOOD DIARY #2 TO LOSE 83LBS: http://bit.ly/2kabHG9 * WHAT I ATE FOOD DIARY #3 TO LOSE 86LBS: http://bit.ly/2jd312t * WHAT I ATE FOOD DIARY #4 TO LOSE 88LBS: http://bit.ly/2kBrg6R * WHAT I ATE FOOD DIARY #5 SUMMER: http://bit.ly/2kagGqn * WHAT I EAT IN A DAY RECIPES: http://bit.ly/2k0ia4e * WEIGHT LOSS FOOD DIARY #6: http://bit.ly/2kbASZn * WEIGHT LOSS FOOD DIARY #7: http://bit.ly/2kagHuw * WEIGHT LOSS FOOD DIARY 2016 # 8: http://bit.ly/2jFhdNX FOOD VIDEOS: *CHOCOLATE PROTEIN BROWNIE RECIPE: http://bit.ly/2ktTy3P *HEALTHY POPSICLE/SMOOTHIE RECIPES: http://bit.ly/2jmE3ZL *FAVORITE HEALTHY SNACKS: http://bit.ly/2kbxv4J *WHAT'S IN MY FRIDGE?: http://bit.ly/2jmKI6a *FAVORITE PROTEIN SNACKS: http://bit.ly/2jmJbgi *COME GROCERY SHOPPING WITH ME: http://bit.ly/2kBgptp *BEST FOOD FOR FAT LOSS: http://bit.ly/2kBDws0 *HOW TO STOP CRAVING BAD FOOD: http://bit.ly/2k0vdmg WEIGHT LOSS MOTIVATION VIDEOS: *WEIGHT LOSS MOTIVATION TIPS & TRICKS:http://bit.ly/2jFiioZ * WEIGHT LOSS MOTIVATION & 14 WEIGHT LOSS TIPS: http://bit.ly/2jmvq1k *WEIGHT LOSS MOTIVATION TIPS & TRICKS TO OVERCOME SETBACKS: http://bit.ly/2jdxoFP *WEIGHT LOSS MOTIVATION MAINTENANCE, LIFE AFTER WEIGHT LOSS: http://bit.ly/2kakzeX WEIGHT LOSS Q&AS: *WEIGHT LOSS Q&A #1 - PLATEAUS, HOW I LOST 80lbs, STRETCH MARKS: http://bit.ly/2ktMqnY *WEIGHT LOSS Q&A 2 - DIET PILLS, WORKOUT, CONFIDENCE: http://bit.ly/2jxnH3Q *WEIGHT LOSS Q&A 3 - LIFE AFTER WEIGHT LOSS, STRENGTH TRAINING, MOTIVATION: http://bit.ly/2kBKjBI *WEIGHT LOSS Q&A 4 - CHEAT MEALS, FOOD, MAINTENANCE: http://bit.ly/2kBB5FI *WEIGHT LOSS Q&A 5 - 2015 LONG TERM WEIGHT LOSS, LOOSE SKIN, DIETING, HOW I LOST 88lbs: http://bit.ly/2ktVSYn * WEIGHT LOSS Q&A 6 - http://bit.ly/2ktXBgx * WEIGHT LOSS Q&A 7 - http://bit.ly/2jxtA0U * WEIGHT LOSS Q&A 8 - http://bit.ly/2kbKzqv OTHER VIDEOS: * HOW TO LOSE WEIGHT ON A BUDGET: http://bit.ly/2k0yLoC *ALL ABOUT MACROS (HOW TO COUNT MACROS & CALORIES FOR WEIGHT LOSS): http://bit.ly/2kbDqGV * HOW TO BREAK A PLATEAU: http://bit.ly/2jF6l2I * WEIGHT LOSS ON YOUR PERIOD: http://bit.ly/2kBzvja * WINTER WEIGHT LOSS ROUTINE: http://bit.ly/2jFhkcg * WEIGHT LOSS MISTAKES + REASONS YOU'RE NOT LOSING WEIGHT: http://bit.ly/2kbxeyG * HOW TO GET RID OF STRETCH MARKS & LOOSE SKIN: http://bit.ly/2jFjGYD
Views: 50863 amynicolaox
How To Calculate Your Calorie Intake? (2 Easy Methods)
 
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In this video you'll learn how to calculate your caloric intake accurately with 2 easy methods. ►If you found this video helpful hit Subscribe to support the channel and share the video with your friends to spread the word◄ Determining your daily caloric intake is the first step to every diet. And it's something most people get wrong, so in this video I decided to cover 2 different ways to finding your caloric maintenance which you can then change to match your goal. Once you calculate your calories you'd move on to splitting those calories into the right macros (https://www.youtube.com/watch?v=VIFRY_--YuU) Key points: Method #1 - Fast and Inaccurate Way to Calculate Your Caloric Inake Step 1 - Calculate your RMR RMR = 11 x Your Body-weight (in LBS) Caloric Maintenance = RMR x Activity Multiplier Activity Multipliers: Sedentary /w 3-6 days of lifting = 1.3 - 1.6 Lightly active /w 3-6 days of lifting = 1.5 - 1.8 Active /w 3-6 days of lifting 1.7 - 2.0 Very active /w 3-6 days of lifting 1.9 - 2.2 Sedentary: Spend most of the day sitting (e.g. bank taller, desk job) Lightly Activity: Spend a good part of the day on your feet (e.g. teacher, salesman) Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman) Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter) Example: 160 lbs sedentary male doing a 9 - 5 desk job exercising 4 times a week RMR = 11 x 160 = 1760 kcal 1760 x 1.4 = ~2464 kcal estimated maintenance intake Now that's the end of Method 1, you just get this number. It might be accurate or not. You can get the same using an Online Calculator. My favorite one is http://1percentedge.com/ifcalc/ Method #2 - Very Accurate Way to Determining Calorie Intake Step 1 - Use an online calculator such as http://1percentedge.com/ifcalc/ or use Method #1 Then once you get that number you use real world data to figure out the caloric intake and see how accurate that was. You need a 2 week "Calorie Maintenance Estimation" phase. Tools required: MyFitnessPal + Digital body-weight scale (Also I highly recommend a kitchen food scale) So in these 2 weeks you take the number from those calculations and you just eat that exact amount of calories. At the same time you measure your morning body-weight after toilet. With 2 weeks of daily weigh-ins and consistent calories you get two 7 day averages. NOTE: Never look at day to day weight measurements. It's not important in this case. Just look at the averages because stress, sodium, food intake, changes in macro ratios, water weight can influence day to day measurements. Here's how to properly use the scale https://www.youtube.com/watch?v=DNPe1qSsjoU Always look at 7 day calories and 7 day body-weight. Now, once you have 2 weeks of data you determine the amount of weight gained, maintained or lost. Example: Male 200 lbs lightly active lifts 3 times a week. Calculator gave you 3000 kcal as maintenance. Now after 2 weeks you got these measurements: Week 1: 200 lbs @ ~3000 kcals. Week 2: 199 lbs @ ~3000 kcals. The person lost 1 lbs on their caloric intake. That means that they had a deficit of 500 kcal /day as we know that to lose a pound a week we approximately need to be in a 3500 kcal deficit per week. So if we put that into daily that means that the person was in a ~500 kcals deficit per day day. And that their real caloric maintenance is 3500 kcal a day. Once we know this number it's easy to decrease or increase the calories to reach a specific goal. For example: If this person would want to continue loosing weight at a 1 lbs / week they would just continue eating 3000 kcal on average per day. If they wanted to amp it up and lose 2 lbs / week then they would go to 2500 kcal / day on average. There you have it. That's the simplest and easiest way to calculate your caloric intake accurately. Related videos: How Many Calories a Day to Gain Muscle or Lose Weight? https://www.youtube.com/watch?v=z7x5zzMGFr8 What Is The Best Macronutrient Ratio For Bulking And Cutting? https://www.youtube.com/watch?v=VIFRY_--YuU Hope you enjoyed, post your questions in the comments below. Talk soon, Mario Free Workout Plans: Beginner Routine ➤ http://shockingfit.com/workout-routine-for-newbies/ Intermediate - Advanced Workout Guide ➤ http://shockingfit.com/lean-and-strong/ Home & Travel Workout for Free ➤ http://shockingfit.com/full-body-no-equipment-routine For more fitness, nutrition and personal development tips check out: Facebook: http://facebook.com/shockingfit Instagram: http://instagram.com/mariotomich Snapchat: http://snapchat.com/add/mariotomich Website: http://shockingfit.com Music Used: Jim Yosef - Firefly [NCS Release] https://www.youtube.com/watch?v=x_OwcYTNbHs Follow Jim Yosef SoundCloud https://soundcloud.com/jim-yosef Facebook https://www.facebook.com/jimyosefmusic YouTube https://www.youtube.com/user/Jimboows
Views: 85678 Mario Tomic
How Many Calories a Day to Gain Muscle or Lose Weight?
 
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How to Figure Out Your Macros: http://youtu.be/fa1DOQ2r5MQ ► COOKBOOK NOW AVAILABLE: http://bit.ly/completecookbook Email newsletter sign up: http://bit.ly/michaelkoryemail Facebook: http://fb.com/michaelkoryofficial ● Website - http://michaelkory.com ● Facebook - http://fb.com/michaelkoryofficial ● Instagram - http://instagram.com/michaelkory ● Twitter - http://twitter.com/#!/michaelkory ● Second Channel: http://youtube.com/michaelkorytv ● Google+ - http://gplus.to/michaelkory ● Tumblr - http://michaelkory.tumblr.com Subscribe for more videos: http://bit.ly/subscribemk View all recipes: http://bit.ly/recipesmk View all workouts: http://bit.ly/workoutsmk Email newsletter sign up: http://bit.ly/michaelkoryemail 1. Know your goal (lose, maintain, or gain weight). 2. Find out your basal metabolic rate. - BMR calculator: http://www.bmi-calculator.net/bmr-calculator - To find your your lean body mass, you need to know your current body fat percentage. If you know your body fat or have a rough estimate, use this formula to find lean body mass: LBM = weight - (weight x body fat percentage as a decimal) 3. Determine your activity factor. - Sedentary = BMR x 1.2 - Lightly active = BMR x 1.375 - Moderate = BMR x 1.55 - Active = BMR x 1.725 - Very active = BMR x 1.9 4. Add or subtract based on your current goal. Remember that these final numbers are not exact and may be slightly high if you did not use your lean body mass (I didn't include that part in the video or else it would be too long), but they are still a good starting point. You should track your macros using an app like MyFitnessPal and weigh yourself every so often to make sure you are working towards your current goal. More videos here: http://youtube.com/michaelkoryfitness ----------- The information presented is not intended for the treatment or prevention of disease, a substitute for medical treatment, or as an alternative to medical advice. You must get a physician’s approval before beginning this or any other nutrition program. This is presented for informational purposes only.
Views: 764287 Michael Kory
BMI/BMR  (calculate total daily calorie for weight loss, personal training youself)
 
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this video show difference between BMR and BMI which is good and also by which we can calculate total daily calorie intake
Views: 41260 aaa lifestyle
Easy Method to Calculate A Calorie Deficit For Guaranteed Weight Loss
 
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There's only one rule for losing weight and that is to be in a calorie deficit. If you are looking to lose weight use this simple method I show you in this video to calculate your calorie deficit and start losing weight today! Subscribe to this channel here - http://bit.ly/2jtySfj Build your dream body here - http://fitfastlane.com If you are looking to get learner, stronger, more fit. Head over to http://fitfastlane.com and take the fitquiz. Start building your dream body today. For more videos like easy method to calculate a calorie deficit for garenteed weight loss, be sure to subscribe to my channel here on YouTube at https://www.youtube.com/channel/UC1cah1tyedcDn2ybs8Aa36w?sub_confirmation=1
Views: 31484 Anthony Cooke
How to track and calculate your  macros - How to lose fat - How many calories should I eat?
 
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THIS IS MY TAKE ON HOW TO TRACK MACROS AND HOW TO CALCULATE YOUR MACROS. IN MY OPINION THIS IS THE BEST WAY TO TARGET FAT. EATING HEALTHY FOOD DOESNT ALWAYS EQUATE TO WEIGHT LOSS. THIS IS WHY ITS IMPORTANT TO UNDERSTAND THE CONCEPT OF MACRO NUTRITION. What is a macro? In a nut shell its the nutrition broken down into the 3 big categories of Proteins, Fats, and Carbohydrates The body types Ectomorph: naturally thin, with skinny limbs. Their activity preference is generally endurance exercise.  An Ectomorph will most likely will struggle to pack on muscle. Mesomorph: naturally muscular and athletic.  Their activity preference is generally bodybuilding and/or relative strength exercise.  A Mesomorph will have a solid muscular foundation, and will stay relatively lean when eating properly. Endomorph: naturally broad and thick.  Their activity preference is generally absolute strength exercise.  An Endomorph will usually have a relatively easy time packing on muscle, but may struggle with fat loss, specifically in the abdominal region.  Each body has different carb tolerances, insulin tolerances, metabolic rates, and so on.  Start with the basics below, keep detailed nutrition, exercise, and body composition logs, and make small adjustments as needed. BUT YOU DONT KNOW EXACTLY HOW MANY CARBS YOUR BODY CAN TOLERATE SO MY THEORY IS TO START WITH THEM HIGH (40%-50%) AND WORK YOUR WAY DOWN BASED ON HOW YOUR BODY REACTS. ITS A LEARNING PROCESS WHICH IS WHY PATIENCE AND PERSISTENCE IS SO IMPORTANT. MOST PEOPLES BODYS WILL INITIALLY RESPOND WITH FAT LOSS FOR THE SIMPLE FACT THAT THEY’RE EATING HEALTHIER FOODS. SO CONTINUE TO MONITOR AND ADJUST AS NEEDED. HERE ARE THE STEPS!!!! Step 1. use the calculator on IIFYM.COM to determine how many calories you should be eating for your specific goal.  Step 2  multiply your weight by .75  to determine how much protein (in grams) you should be getting. Then multiply that number by 4. This will tell you how much of your calories should come from your protein intake. Step 3. Divide the number of calories from protein that you’ve determined from the previous step into your total amount of calories (from step 1). Multiply this number by 100 and this will give you the percentage of your daily intake that should come from protein. Step 4. Plug your calories and your protein percentage into my fitness pal (goals tab). Then VOIla!! You got your calories and a good set of macros to start your fat loss mission! PLEASE SUBSCRIBE TO MY PODCAST!! (Links Below) https://itunes.apple.com/us/podcast/the-get-well-get-money-podcast/id1381777751 https://soundcloud.com/getwellgetmoney http://getwellgetmoney.libsyn.com LIMITED EDITION X-FAT BOY TEE SHIRTS http://brixfitness.com/shop/x-fat-boy-t-shirt/ Join the team by becoming a patron https://www.patreon.com/brixfitness hire me as your online coach http://www.brixfitness.com/online-coaching/ Click here for you customized meal plan http://www.brixfitness.com/meal-plan/ Click here to purchase your very own Brix Fitness Tee shirt! http://www.brixfitness.com/shop/ Search "@BRIXFITNESS" on every social media platform IG,Twitter,Snapchat,Facebook https://www.brixfitness.com https://www.facebook.com/brixfitness/ https://www.instagram.com/brixfitness/ https://twitter.com/brixfitness Intro and Outro Music By @bubruth —— bubruth757@gmail.com
Views: 62364 Brix Fitness
How to Count Your Calories to Lose Weight Fast and See Results! No More Excuses!
 
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There is NO SECRET to LOSING WEIGHT. It's all about CALORIES CONSUMPTION. If you want to lose weight, the calories you burn per day needs to be more / greater than the calories you consume. If you can, grab a paper, pen and a calculator and this video will tell you EVERYTHING you need to know in regards to LOSING WEIGHT! You will discover how much your body needs a day in order to lose 5, 10, 15, or even 20 pounds and more! I have made this video as detailed and as simple to understand as possible in order for you to ACTUALLY START seeing RESULTS. Hence, the video is quite long because I want you to benefit from it. I have broken down the process into 5 SIMPLE STEPS or what I call 5As. 1) Attainable Goal - How much weight do you want to lose and by when? 2) Aware & Know Your BMR -- BMR is how many calories your body burns in a day at rest. There are 2 formulas to calculate your BMR: English BMR Formula Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) -- (4.7 x age in years) Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) -- (6.8 x age in year) Metric BMR Formula Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) -- (4.7 x age in years) Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) -- (6.8 x age in years) 3) Activity level - How active are you? Do you do any exercises? 4) Application -- NOW is the time to KNOW how much calories you need to eat/burn a day to lose weight. Please watch the video as I'll be guiding you through step by step. 5) Attitude -- Just like anything in life, have a POSITIVE attitude and be FOCUS. Take Action NOW towards your journey of losing weight. Don't give up and you will get there! Please also watch my other Nutritional Videos on my channel to help you towards to GOAL! Please like and share this video. Subscribe to my channel for new fitness and nutritional video: http://www.youtube.com/user/joannasohofficial Stay connected with me via: http://www.facebook.com/joannasohofficial http://instagram.com/jsoh7/ https://twitter.com/Joanna_Soh/ Subscribe to my website for daily inspiration, printable workouts & recipes: http://www.joannasoh.com Lots of Love xx how to lose weight fast lose weight fast lose weight fast diet diets to lose weight fast lose weight fast and easy how to lose weight fast in a week how do i lose weight fast diet to lose weight fast how can i lose weight fast to lose weight fast hot to lose weight fast lose weight fast free help me lose weight fast how to lose weight fast for women how to lose weight fast at home tips on how to lose weight fast ways to lose weight fast tips for losing weight fast need to lose weight fast how to lose weight fast and easy best diets to lose weight fast how to lose weight fast with exercise lose weight fast and safe easy ways to lose weight fast tips to lose weight fast best ways to lose weight fast what is the best way to lose weight fast losing weight fast what to eat to lose weight fast easy way to lose weight fast exercises to lose weight fast lose weight fast in a week
Views: 595493 Joanna Soh Official
How to Calculate Your Daily Calorie Needs
 
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in this video we will show you how to calculate your daily calorie needs accurately. In the process of achieving physical fitness, nutrition is more important than the workouts we do in the gym. One of the most important aspects of nutrition is the total amount of calories you are taking in. As discussed in one of our previous videos, the common formula people use to calculate their calorie needs is inherently flawed. To accurately calculate your daily calorie needs you need to find out your body fat percentage that is the percentage of your body weight, which is composed of fat. Measuring body fat percentage is beyond the scope of this video; just Google search for it and you will find numerous articles. Once you have figured out what your body fat percentage is, through this formula you can calculate your resting metabolic rate (RMR), which is the energy you need to spend for just lying in bed and do nothing, through the formula shown RMR = 500 + 22 X (mass in KG) X (1 – Body fat percentage) or RMR = 500 + 10 X (mass in pounds) X (1 – Body fat percentage) Now of-course most of us do not just stay in bed, we perform our daily chores, which all require energy. Below are the factors you need to multiply to your RMR based on your level of activity, keep in mind this is daily calorie needs outside of exercise, Bed Ridden Individual 1.3 Person with Sedentary Occupation 1.6 Person with Mostly Sedentary Occupation and Some Movement 1.7 Person in Active Occupation with Prolonged Standing 1.8 Person Performing Strenuous Labor Work 2.2 To calculate that calorie expenditure for a particular exercise, you need to consider the intensity of an exercise into account. In general the intensity is defined through METs, it is a metabolic multiplier that is applied to any exercise based on how intense it is. Below is a list of METs for different types of exercises EXERCISE METs High Impact Aerobics 7 Low Impact Aerobics 5 Vigorous Effect Bicycling (14-16mph) 10 Light Effort Bicycling (10-12mph) 6 Vigorous Walking 5 Light Walking 2.5 Running (6min/mile) 16 Running (12min/mile) 8 Intense Weightlifting 6 Light Home Exercise, light to moderate effort 3.5 You can calculate the amount of calories burnt in each exercise by multiplying the MET factor with your weight and the amount of time you spent in doing the exercise. The formula is Calorie Burnt in an Exercise = Body weight (KG) X Duration (hrs) X METs Calorie Burnt in an Exercise = (Body weight (lbs) X Duration (hrs) X METs) / 2.2 Finally your total calorie needs on the exercise day will be Total calorie needed = RMR X Activity multiplier + Calories Burnt in Exercise It should be noted that all to calculations suggested above are just a starting point for you. Although they vary in accuracy, the only 100% accurate way to estimate you calorie needs is through trial and error where you eat the calculated amounts of calories for a week and observe how much weight you gained or lost and then accordingly change the diet Background Music: Bay Breeze by FortyThr33 https://soundcloud.com/fortythr33-43 Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/b... Music provided by Audio Library https://youtu.be/XER8Zg0ExKU
Views: 6705 Kaa Yaa
6 Pack Diet Plan Disaster (CALORIE CUTTING!)
 
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Stop starving yourself and build ripped lean muscle here http://athleanx.com/x/meal-plan-for-abs-and-muscle The biggest mistake one can make when trying to diet for a 6 pack is creating their caloric deficit through reduced food intake alone. You simply cannot look at your nutrition that simply. Food provides so much more than just calories and energy. The right types of food can trigger a hormonal cascade that can not only tip the scales of protein synthesis but can set the stage for whether you can continue to stick to your hypo caloric diet long term. Eating for a six pack is one of the most overcomplicated things that lifters will do. They attempt to cut fast by eating far fewer calories than they normally take in. All this does is cause reflexive hunger and cravings that wind up catching up to you sooner or later and preventing you from sticking to your weight loss plan long term. The proper way to achieve a state of hypo caloric deficit is to focus more on creating the deficit through training and not diet. If you are eating a clean diet and just can’t seem to lose those last levels of body fat, you likely are suffering from this phenomenon first hand. The key is to actually increase the calories that you are eating and aim towards creating more of a calorie burn through training instead. The burst training workouts that ATHLEAN-X is known for are a great way to start doing that and they won’t take you very long to do this. In just 20 minutes or less, you can start burning hundreds of calories while allowing you to resume eating more calories and still lose body fat. The increased food intake will carry along with it, important micronutrients and macronutrients that are necessary for stimulating muscle growth. Over time, the more muscle that you accumulate the more metabolically active tissue you have which itself will require a higher set point of daily caloric intake. This is why athletes can eat much more throughout the day and still be ripped. The amount of calories they burn training or playing allows them to increase their food intake which helps them to provide their muscles with the nutrition and quality foods needed to support muscle growth. If you keep making the abs diet mistake of cutting calories alone, you will find that your metabolism will slow and your fat burning efforts will come to a halt. For a complete program that helps you to make nutrition simple, head to http://athleanx.com and get the ATHLEAN-X Training System. See exactly how to eat to get a ripped six pack while building all new lean athletic muscle at the same time. For more ab workouts and nutrition videos as well as diets for six pack abs, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Views: 880222 ATHLEAN-X™
How Many Calories Should I Eat a Day to Lose Weight?
 
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This video explains how to figure out the number of calories you should be eating daily to lose weight. The number of calories you consume is an important factor in weight loss and weight gain. Online Calorie Calculator: https://authoritynutrition.com/how-many-calories-per-day/ Calorie Counters: https://authoritynutrition.com/5-best-calorie-counters/ Follow Authority Nutrition: Facebook: https://www.facebook.com/AuthorityNutrition/ Twitter: https://twitter.com/AuthNutrition Google Plus: https://plus.google.com/+Authoritynutrition/posts Pinterest: https://www.pinterest.com/authynutrition/ ---- Don't forget to subscribe on YouTube here: https://www.youtube.com/user/AuthorityNutrition?sub_confirmation=1 Studies mentioned: STUDY 1: https://www.ncbi.nlm.nih.gov/pubmed/18688113
How to Set Calories and Macros for Fat Loss
 
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FREE Master of Macros: http://www.thinkeatlift.com/master/ My Fat Loss Diet: http://www.thinkeatlift.com/afl/ Music: TromosOne - Uso Libre Pa' los Cabros Above it all - Chill Mac Miller Type Beat Calories are the key to fat loss. You'll find a lot of morons online saying that no, it's not calories, it's cutting carbs, eating more fat, eating clean, not eating in the evening and so on. In my opinion taking the time to explain why these stupid myths floating around online are stupid is a waste of time. So in this fat loss series we're going to focus only on what to do, not what not to do. If you've seen my last video you know that I've just finished lean bulking, I'm around 12-13% body fat and I want to go down to around 8% over the next few weeks. I'm going to show you how I do it so you can do it too. We start with setting calories and macros. The first step to fat loss: Setting the deficit. An energy deficit will produce weight loss no matter what you eat. And to lose fat quickly without affecting your muscle mass, testosterone, or gym performance, you need to have a deficit that is only 20-25% of your maintenance. Maintenance is the number of calories you need to eat daily to maintain your weight as it is now. It differs a lot between people based on their activity level and bodyweight. But for most of us, estimating maintenance calories is pretty simple. If you workout 3-4 times a week, are active 1-2 hours a day, and the rest of the time you sit, your maintenance is probably this: your bodyweight in pounds times 15. Or your bodyweight in kilograms times 33. For me that would be 79 x 33 = 2600 calories To set a 20% deficit I do 2600 x 0.8 = 2100. If I eat this, I'm going to lose around one pound or half a kilogram of fat every week. Key point: If you're interested in losing fat, not just weight, you also need to pay attention to the amounts of protein, fats and carbs you get in those calories. Protein intake is the most important because it's what maintains your muscle mass. One author compared a calorie deficit to a lion that wants to eat you. When you're in a deficit your body burns more amino-acids than usual. So if you can give the lion another piece of meat to eat you'll get away without any bites. Now the amount of protein you need to maintain your muscles in a deficit has been grossly exaggerated in the fitness community. The truth is you need around 0.9 to one gram of protein per pound of bodyweight, not more. Protein requirements probably increase with the level of leanness, but we don't want to get stage shredded. To go down to around 8% body fat, 0.9g per pound is more than enough. Next we have fat intake. Fats are essential for hormonal balance. A lot of guys like to cut fat really hard when they diet because fats are the most energy dense - 9 calories per gram. But they soon find out that they suffer on another level, their testosterone goes down, they lose sex drive and can't maintain erections. Not worth it. Carbs are equally important for testosterone production but they have many other roles as well. Carbs fuel exercise performance. Your ability to maintain strength in a deficit is highly dependent on your carb intake and muscle glycogen levels. You want to diet eating as many carbs as you can. Here's something important. You don't need to track fat and carb intake closely as long as they are balanced. Getting down to 8-10% body fat is not a big deal, you can get there tracking only calories and protein. That's what I'm going to do. Just make sure your fat intake is around 20-30% of your total calorie intake and carbs fill up the rest. So this is your basic fat loss plan: Have a 20-25% calorie deficit Get around 1 grams of protein per pound of BW or 2 grams per kg Fill the rest of the calories with fats and carbs
Views: 105171 Radu Antoniu
How many grams of Carbs a day to Build MUSCLES or Lose FAT | Health And Fitness | Guru Mann
 
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Calculating those grams of Carbs ? To loose fat or Gain Muscles? Check out what Guru Mann has to say about it. To watch the Latest program on how to build 'PURE MASS' click here : http://bit.ly/1KzNqxv ---------------------------------------- ★ SUBSCRIBE Us on You Tube : http://bit.ly/1eBikoz ★ LIKE us on Facebook : https://www.facebook.com/tserieshealthandfitness ★ Follow us on Twitter : http://www.twitter.com/tserieshealth Check out http://www.gurumann.com for more information. ----------------------------------------
Views: 309773 Health And Fitness
How to Calculate Your Daily Calories
 
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Calculate your daily calorie intake using this simple formula! Want to learn how to break it down into daily macros? Watch this video next! https://www.youtube.com/watch?v=FXRlB781geY Step 1: Calculate BMR 665.09 + (9.56 x W) + (1.84 x H) - (4.67 x A) W = weight in kg H = height in cm A = age in years Example W = 54 kg H = 165 cm A = 32 Example: 665.09 + (9.56 x 54) + (1.84 x 165) - (4.67 x 32) = 1135. 49 *round to 1136 Step 2: Determine Activity Factor: 1.2 - You don't work out or sometime perform low intensity activities/primarily sedentary 1.375 - You perform light exercise (ex: walking/golf) 3-4 times/week for 30-45 minutes 1.55 - You perform moderate exercise (ex: running) 3-4 times/week for 30-45 minutes 1.725 - You perform moderate to high intensity exercise and are active 6-7 times/week for 45-60 minutes (use if you are following one of my Three Phase Programs!) 1.9 - You are an athlete or train like one at a highly intense, competitive level 6-7 times/week for at least 45 - 60 minutes Example: 1336 x 1.725 = 2304.6 *round to 2300 Step 3: Choose your goal Maintenance - use original number (2300) Weight loss - Subtract 300-500 Lean gains - Add 300-500 Example: 2300 - 300 = 2000 calories/day for weight loss Website: http://www.heatherrobertson.com Instagram: http://www.instagram.com/heatherrobertsoncom Facebook: http://www.facebook.com/heatherrobertsoncom
Views: 1699 Heather Robertson
Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!
 
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FULL 12 WEEK PUSH, PULL, LEGS PROGRAM! - BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s The MEAL PLAN! It seems like this topic has been blown so out of proportion, with so many different "tricks" over the years, that a lot of us just say "whatever" when it comes to counting their calories and macros. This video will show you EXACTLY how to calculate your daily macronutrient intake needs. For more information on how to calculate your macronutrient (protein, carb, fat) intake please see the FULL ARTICLE here: http://scotthermanfitness.com/article... One Month FREE TRIAL- promo code: FREEFITNESS https://scotthermanfitness.com/regist... (0:26)- Link To Meal Planner: http://scotthermanfitness.com/mealpla... (0:40)- What you need to know! (1:00)- My Info & Calculations (2:41)- Protein Multiplier (3:27)- Fat Multiplier (4:12)- Converting Macros from GRAMS to CALORIES (5:19)- Carb Multiplier (6:41)- My Daily MACROS! (7:59)- Carb Intake Guidelines (9:09)- My FINAL Daily MACROS! (10:22)- Promo Code For FREE One Month Trial of my meal plan!
Views: 970147 ScottHermanFitness
How Many Calories Should I Eat? @hodgetwins
 
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CALORIE CALCULATOR http://officialhodgetwins.com/pages/calorie-calculator Watch Other Recent Videos Eating Some Delicious Donuts https://youtu.be/JHBJACZg7S8 SUPPORT THE HODGETWINS BY SHOPPING AT: http://officialhodgetwins.com/ Hodgetwins INSTAGRAM http://instagram.com/officialhodgetwins Hodgetwins FACEBOOK Fan Page http://www.facebook.com/thehodgetwins LINKS TO Hodgetwins Other Youtube Channels: Hodgetwins Main Fitness Channel http://www.youtube.com/twinmuscleworkout Hodgetwins Current Events Channel http://www.youtube.com/hodgetwins Hodgetwins Relationship and Life Coaching Channel http://www.youtube.com/askhodgetwins Hodgetwins Intermittent Fasting & Weight Loss Channel http://www.youtube.com/fastingtwins Hodgetwins Bio: Keith and Kevin Hodge the Hodgetwins are famously known for their comedic commentary on the following Youtube channels Hodgetwins, Twinmusleworkout, AskHodgetwins and fastingtwins. They have earned a respectable 2.8 million loyal subscribers and grossed over 450 million views over these channels. YouTube Inaugural #YouTubeBLACK Event To Support Creators Of Color really changed our outlook and we would like to thank youtube for holding such an event.
Views: 242073 TwinMuscle
How to Determine Your Caloric Needs to Lose Weight w/ FastingTwins @hodgetwins
 
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SUPPORT THE HODGETWINS BY SHOPPING AT: http://officialhodgetwins.com/ Hodgetwins INSTAGRAM http://instagram.com/officialhodgetwins Hodgetwins FACEBOOK Fan Page http://www.facebook.com/thehodgetwins LINKS TO Hodgetwins Other Youtube Channels: Hodgetwins Main Fitness Channel http://www.youtube.com/twinmuscleworkout Hodgetwins Current Events Channel http://www.youtube.com/hodgetwins Hodgetwins Relationship and Life Coaching Channel http://www.youtube.com/askhodgetwins Hodgetwins Intermittent Fasting & Weight Loss Channel http://www.youtube.com/fastingtwins Hodgetwins Bio: Keith and Kevin Hodge the Hodgetwins are famously known for their comedic commentary on the following Youtube channels Hodgetwins, Twinmusleworkout, AskHodgetwins and fastingtwins. They have earned a respectable 2.8 million loyal subscribers and grossed over 450 million views over these channels. YouTube Inaugural #YouTubeBLACK Event To Support Creators Of Color really changed our outlook and we would like to thank youtube for holding such an event.
Views: 281065 Hodgetwins Vlogs
How Many Calories One Burn In a Day Hindi (BMR calculation)
 
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How to calculate the amount of calories your body is burning without any workout: I have also mentioned shortcut and easy method to calculate BMR (Basal Metabolic Rate) which will give you approximate values. There is different formula for men and women. By simply putting values of your Height , Weight and Age one can calculate the BMR . After calculating BMR you can increase your weight and decrease your weight accordingly Please go through my video in which I have told that how much calories you should take to lose your weight https://youtu.be/4i25CLzwlg0 You are free to ask questions and make my work easy. I will try to make videos accordingly. Calories intake Calories for weight lose How to lose weight fast weight loss how to lose weight lose weight fast lose weight diet plans extreme weight loss weight loss calculator detox diet healthy foods losing weight weight loss surgery fat burning foods weight loss programs weight loss programs Can You Eat Ghee and Sugar In Weight Lose? Is Ghee Good For Losing Weight? https://youtu.be/Zh6UjVcH4 Weigth loss and mango benefit in hindi https://youtu.be/EXRV9KlhrFc Secrets to speed up your weight loss (Hindi ) /How to lose weight fast?(speed up Metabolism) https://youtu.be/Hg4Hz-7Rtyo Eat less tricks for easy weight lose ( Hindi) https://youtu.be/9_o9hQz9aQE Weight loss beginner biggest mistake hindi https://youtu.be/3rdoG7nK8lc How much fat one should eat per day ?(SPOON VALUE) (hindi) https://youtu.be/bMq3adwp2aY How many calories you burn in a day hindi (bmr calculation) https://youtu.be/0SloIoYAfhc Which oil is healthy for heart and weight loss in hindi, CHANGE YOUR OIL, CHANGE YOUR LIFESTYLE https://youtu.be/SmLjxDV6014 How drinking alcohol affect weight loss process in Hindi ? (शराब और मोटापा ) ) https://youtu.be/VwlYQeUmtG8 Increase your weight fast in HINDI (Simple+ Healthy 7 steps) अब वजन बढ़ाना आसान https://youtu.be/_SF0gzl1g0U Unlocking mystery of future birth- अगले जनम का खुला रहस्य https://youtu.be/Q8RnFmLdm_Y Reduce Your Face Fat Fast - 5 simple Steps (100% असरदार )- चेहरे से मोटापा ख़तम https://youtu.be/ImNR5tIjHcA How Much Protein Should I Take? ( एक दिन में कितना प्रोटीन लेना चाहिए ?) Body building https://youtu.be/1LeNq8SOniA Say NO to Brown Rice For Weight Loss -क्यों ना खाये ब्राउन राइस ? ( Brown rice vs White Rice) https://youtu.be/sqn5FeAtf9I 5 Simple Exercise For Face Fat : Reduce your Double Chin and Chubby Cheeks Hindi https://youtu.be/-3W2CtSunSc Not Losing Belly Fat? (Hindi)/Reduce Tummy Fat/Get flat stomach-पेट का मोटापा https://youtu.be/ZEPS8YL_yfc Beer and Belly Fat In Hindi / Who Can Drink more beer? बियर और मोटापा https://youtu.be/hDzliKX6684 5 PRE WORKOUT Diet -easily available in kitchen in Hindi/क्या खाएं Exercise से पहले ?https://youtu.be/grOD_e37EX4 In my upcoming videos, I will be telling about excise for targeted body parts and whole body workouts. Subscribe my channel 1.How to lose yr wait fast and in healthy manner. https://youtu.be/4i25CLzwlg0 2. Shortcut for flat stomach hindi https://youtu.be/L6MAukrkb94 3. Weight loss and desi ghee and sugar https://youtu.be/Zh6UjVcH4jo 4. Weigth loss and mango benefit in hindi https://youtu.be/EXRV9KlhrFc 5. Secrets to speed up your weight loss hindi https://youtu.be/Hg4Hz-7Rtyo 6.Eat less tricks for easy weight lose ( Hindi) https://youtu.be/9_o9hQz9aQE 7. Weight loss beginner biggest mistake hindi https://youtu.be/3rdoG7nK8lc 8. How much fat one should eat per day ?(SPOON VALUE) (hindi) Subscribe my channel
Views: 10291 Mukti Gautam
how many calories should i eat | HINDI |
 
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hello friends in this video i will show you how many calories should you you eat watch full video calories calculator : https://authoritynutrition.com/how-many-calories-per-day/ ★★★ OUE POPULER VIDEO★★★ ★ What Happens When You Drink Water On An Empty Stomach - https://youtu.be/WhDYd_aZTO0 ★ guru mann biography - https://youtu.be/D4qCmm-Ul8Y ★ what is whey protein - https://youtu.be/fl8x2izT5wk ★ gym tips for beginner in hindi - https://youtu.be/wPelKTiNPDQ ★ how to get abs hindi - https://youtu.be/rdVy1DvS7BY ★ side effect of mass gainer or weight gainer : https://youtu.be/tZZ5EvckooE ★ how to make whey protein powder at home : https://youtu.be/LEfHSigRKcM ★ whey protein side effects : https://youtu.be/6pxUXTkiSWk ❤❤❤ FACEBOOK PAGE : https://www.facebook.com/How-to-fit-1695375337367127/ LIKE | COMMENT | SHARE | SUBSCRIBE MUSIC: Hip Hop Christmas by Twin Musicom is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Views: 42200 how to fit
Calories needed to lose weight | Calorie Calculator
 
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Calories needed to lose weight | Calorie Calculator There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise) This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise. If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. best weight loss pills, juicing for weight loss, green tea weight loss, weight loss programs, weight loss tips, weight loss plans, best foods for weight loss, quick weight loss center, best weight loss program, best weight loss supplements, weight loss diet, weight loss pills that work, quick weight loss diets
Views: 391 weight loss tips
EASIEST WAY to COUNT your Daily CALORIES using MOBILE APP | BEST App to COUNT macros
 
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Hello friends in this video I am going to tell you about a mobile app which you can use to count your daily calories your protein carbs and fats you require to build muscle or lose weight very easy to use and very helpful...... Instagram-imshoebshaikh Buy Bodybuilding Supplements online http://amzn.to/2lmXUf3
Views: 7834 Mr. B-fit.
How Many Calories To Eat In A Day? - Mind Over Munch
 
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SUBSCRIBE to Friday Night Supper Club!: http://bit.ly/2GVRsot ★ SUBSCRIBE here for new episodes every Thursday! http://bit.ly/MindOverMunch ★   How many calories do you need to eat to lose weight? Let’s see! NEW Meal Prep Recipe eBooks: http://bit.ly/2CmyN6y 30 Day Email Kickstart Course: http://bit.ly/2ivSM5t Meal Prep eBook: http://bit.ly/2jEztdi STUFF From this video: ► FOOD DIARY: http://amzn.to/2FEfqDo ► FOOD SCALE: http://amzn.to/2FG9g5v BMR Calculators: http://mybodymykitchen.com/calories-how-many-do-i-need/ http://www.myfitnesspal.com/tools/bmr-calculator You've probably heard "if it fits your macros" or IIFYM at some point or another. It's hard to know what to eat to lose weight! I hope this video helps shed some light on how many calories you should eat for YOUR OWN needs! ☺ Connect with me! ☺ ☮ Instagram: http://instagram.com/mindovermunch ☮ Snapchat: alyssiasheikh ☮ eBooks: http://www.mindovermunch.com/ebooks ☮ YouTube: https://www.youtube.com/user/MindOverMunch ☮ Twitter: https://twitter.com/MindOverMunch ☮ Facebook: https://www.facebook.com/mindovermunch ☮ Pinterest: http://www.pinterest.com/mindovermunch ☮ Website: http://www.mindovermunch.com ★ If you’d like to support our channel directly to help us continue to create great content, check out our Patreon page and consider becoming a patron of the channel. We offer exclusive rewards to thank our patrons! ★ ☯ Patreon: https://www.patreon.com/mindovermunch?ty=h ☯
Views: 48090 Mind Over Munch
How to Lose Weight Counting Calories + My 2 Favorite Calorie Calculators
 
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To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today we’re going to answer the question of how to lose weight counting calories and I'm going to show you 2 effective online calorie calculators. Calorie Calculator #1. https://rippedbody.com/how-to-calculate-leangains-macros/ Calorie Calculator #2. https://authoritynutrition.com/how-many-calories-per-day/ Food Scale on Amazon (affiliate link): http://amzn.to/2k6ePTv First, let’s talk about the advantages of this model. #1. You can be a little looser on your diet By knowing the exact quantity of food you’re eating every day, it makes it easier to fit in treats and rewards into your diet. Knowing you have an extra 500 calories at the end of the day can allow you to squeeze in some dark chocolate guilt free or whatever you’re into. #2. Counting calories gets you accustomed to proper potion sizes Most people have no clue how many calories are in the meals they eat. By tracking you start to understand why it’s so easy to overeat processed foods, trans fats, and sugars. #3. Technology is making counting easier Apps on your phone like My Fitness Pal make tracking your calorie intake simpler. The data on these apps is not always perfect as it is user submitted, but it’s definitely a good place to start. It should be said that as our technology continues to advance, our ability to track will advance with it. In the near future there will likely be scanners on your phone where you will be able to quickly estimate the calories in each food you eat and store that data. So now let’s move on to getting the number of calories you should eating in order to lose weight. In order to get the right number of calories for weight loss you need to calculate your BMR, adjust for activity, and then put yourself in a calorie deficit. I could teach you how to do this by hand, but that seems kind of silly since there are two trusted calculators you can use online. The first one is by Andy Morgan at Ripped Body.com The second one is by Authority Nutrition.com Both will be linked in the description below. You can also use this shorthand model. The truth is that trying to get your exact number, even using online calculators, is like trying to shoot at an apple off a tree while blindfolded. You can guess at it and get pretty close, but it would be incredibly lucky if you got the number exactly right. That’s why you can also feel confident using this shorthand method to get close enough and then adjust calories based on how you feel. Simply multiple 10-11x your goal body weight for your weight loss calories. So if you want to weight 130 pounds you would eat 1300 - 1430 calories a day for steady and consistent weight loss. Here are some other tips for how to count calories to lose weight: #1. Understand the Macros There are 3 major macronutrients: Proteins, Fats, and Carbohydrates. These are measured by grams on the nutrition labels in the US. For every 1 gram of protein there are 4 calories For every 1 gram of carbohydrates there are 4 calories For every 1 gram of fat there are 9 calories So keep an eye on those fats because even healthy ones do have lots of calories. #2. Make sure to buy a food scale Portion sizes, especially in the US, have gotten a little out of hand. Using a food scale is the best way to start seeing the numbers behind the food you eat and get accurate data. I will link a good cheap scale in the description below. You can also make a game out of it. See how good you can get at estimating before you weight your food because this ability will help for our next point. #3. Try to keep yourself out of unplanned scenarios Calculating food you eat at home and buy from the grocery store is immensely easier than tracking food you eat at a restaurant. Especially when you start to learn that the secret to how every fancy restaurant makes their food taste amazing is by using copious amounts of butter. Plan to eat at home for awhile and use your scale until you get the hang of things. #4. Listen to your body Especially if doing the shorthand approach, pay attention to how you feel. If you’re going to bed famished every night and this is leading you to overeat, consider upping the calorie intake a bit. It’s what works for you that matters, not what the numbers on the internet say.
Views: 107902 The Health Nerd
How to Calculate the Daily Calorie Deficit for Maximum Fat Loss : Nutrition Advice
 
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Subscribe Now: http://www.youtube.com/subscription_center?add_user=ehowhealth Watch More: http://www.youtube.com/ehowhealth It takes 3500 calories to lose one pound of fat. Calculate the daily calorie deficit for fat loss with help from an experienced nutritionist in this free video clip. Expert: Natalie Jill Filmmaker: David Schaffer Series Description: Staying fit and healthy isn't just about working out - it is also about making sure you're following the right nutritional plan. Get tips on nutrition with help from an experienced nutritionist in this free video series.
Views: 20862 ehowhealth
Bodybuilding tips | Daily caloric intake for bulking | Gain muscle fast | Fitness Rockers
 
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How to calculate daily caloric or calories need to gain muscles fast in Hindi. How many calories & Macro nutrients Protein, fat & carbohydrates required everyday for bulking & gaining big muscle easily for Indian bodybuilders non-vegetarian or vegan. How to Eat to Gain Muscle growth. jaldi se bade big muscles Body kaise banae badae & banane badane ke liye kya or kitna khana khaye. asani se muscles body dole banane badane ke liye Kaise pata lagae ki din bhar me achhe workout & bade muscles ke liye kitni calories le khaye kya khane khae ya sevan kare Visit http://www.FitnessRockers.com for more information Related Videos & Playlists: 1) Identify fake supplements - https://www.youtube.com/watch?v=VeReq4Bo4h0 2) What is whey protein & its types - https://www.youtube.com/playlist?list=PLW-Chp7ZSbcVl8tutPyhuwEGcjKiLpqXr 3) What is Protein & its daily recommendation - https://www.youtube.com/playlist?list=PLW-Chp7ZSbcVVr07huV8z-atQeBGkzTOP 4) Bodybuilding vegan foods - https://www.youtube.com/watch?v=jwKg4KWzkBY 5) Testosterone boosting herbs - https://www.youtube.com/watch?v=2aObWi3Ir7E Join us and follow us on: http://www.facebook.com/FitnessRockers http://plus.google.com/+FitnessRockersIndia http://twitter.com/FitnessRockers http://pinterest.com/FitnessRockers For Rss Feeds: http://www.fitnessrockers.com/feed
Views: 216672 FitnessRockers India
How Many Calories Do I Need to Gain Muscle / Lose Fat? | IIFYM Explained
 
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On today’s video I briefly explain how you can accurately figure out how many calories you need to gain muscle or lose fat and talk about flexible dieting! (SAVING MASSIVE FAM GIVEAWAY FOR NEXT VID) ► Subscribe to My Channel Here :https://m.youtube.com/c/zacperna?sub_confirmation=1 -ONLINE COACHING➢COMING SOON: www.zacperna.com.au ➢Email: zacperna@gmail.com - ➢SHOP Gymshark: http://bit.ly/Gymshark-ZacPerna - ➢EHPLabs Supplements: Use my Code ZAC10 @ www.ehplabs.com - SOCIAL MEDIA ➢IG: @zacperna (https://www.instagram.com/zacperna/) ➢Snapchat: zacperna (https://www.snapchat.com/add/zacperna) ➢Facebook: https://www.facebook.com/zacpernafitness
Views: 94699 Zac Perna
Creating a Calorie Deficit for weight loss
 
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Gordon Briley @ Fit My Life Personal Training Center explains how to create a calorie deficit for weight loss. It's important to remember that this is only a broad view of the science of losing weight and creating a deficit doesn't always mean you will lose weight.
Views: 77746 Fit My Life
How To Calculate Daily Calories To Gain Muscle, Lose Weight And Gain Weight [Hindi]
 
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how to calculate daily calories to lose weight, how to calculate calories to gain weight, calculate calories for muscle gain, calculate calories to lose weight, calculate calories to lose weight, calculate calories to maintain weight, calculate calorie intake, how to calculate calorie intake, how to calculate daily calorie intake Social Media Link Facebook = https://www.facebook.com/Fitness-Workers-244632699319247 Instagram = https://www.instagram.com/avi.gulia/ more videos: How To Increase Testosterone Naturally For Men https://www.youtube.com/watch?v=_5HdsuWK0uY&list=PL-eJBgfU-oY-QOx3G-5CkfWM_SoLnIWIe How To Lose Weight And Burn Fat Fast https://www.youtube.com/watch?v=9-7F7iYt03s&list=PL-eJBgfU-oY8ORWargfEH3YWXJn94jr97 What Are Steroids | How Do Steroids Work https://www.youtube.com/watch?v=mW6c5Vu11AE&list=PL-eJBgfU-oY-H-eihxYGqdyiOKRtBfq7s What Is Metabolism, types of Metabolism https://www.youtube.com/watch?v=aZzmc-GZPGw&list=PL-eJBgfU-oY80WIKdfG0yCvuE7eiunw6G music credits : Beach Bum - Happy Rock by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/) Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100347 Artist: http://incompetech.com
Views: 877 Fitness Workers
12. Calculating Daily Calorie Needs Accurately
 
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In this video we will explain the most common mistake many of us do while trying to lose weight and how to calculate your daily calorie needs accurately. We will then explain how to change your calorie intake according to your fitness goals and also provide you with a sample calculation Consider the situation of Amy. Amy has recently gained a lot of weight and decides to get back in shape. She understands that the path to fitness is diet and exercise. She calculates her daily calorie requirements and maintains a calorie deficit to start losing fat. She also starts working out in the gym regularly to burn more calories. She sustains her new lifestyle for a few weeks and then decides to check how much progress she has made. To her dismay, she notices that she has not lost any weight. This really discourages her and she gives up, concluding that her body has a tendency of retaining fat even when she is eating less. Did Amy’s body really have a tendency to retain fat? The answer is no. The problem actually was with the formula she used to calculate her daily calorie needs. You see Amy was using one of the generic online tools. Most of them assume that your daily calorie requirement increases with your body weight. This is based on the assumption that at higher body weight, you have more muscle mass. Since all those muscles need energy to do work, higher is your calorie requirement. This argument holds true for someone who is lean and athletic, but breaks down for an obese person. Unlike muscles, fat does not consume any calories, hence an obese person erroneously calculates higher daily calorie requirement than what they actually need. This is exactly what happened to Amy. The common formula she used to calculate daily calorie needs is inherently flawed. It wrongly assumes that your daily calorie needs increase with your body weight. In reality your daily calorie needs increase with your muscle mass and not your body weight. Your muscle mass is proportional to your fat free weight, which is your total weight minus your fat weight. Your Fat weight can be calculated by figuring out your body fat percentage, that is, the percentage of your body weight, which is composed of fat. Measuring body fat percentage is beyond the scope of this video; a Google search will find numerous articles that you can look up. Once you have figured out what your body fat percentage is, you can calculate your fat weight by multiplying your total weight with the body fat percentage. Once you know your fat free weight, through this formula you can calculate your resting metabolic rate or RMR, which is the energy you need to spend for just lying in bed and do nothing. Now of-course most of us do not just stay in bed, we perform our daily activities, which all require energy. You can calculate active metabolic rate or AMR by multiplying your resting metabolic rate with an activity factor. Shown here are the factors you need to multiply to your RMR based on your level of activity. Keep in mind that this is the daily calorie need outside of calories burnt during exercise. Finally, using this formula you can calculate the calorie expenditure during exercise where Mets is a metabolic multiplier that is applied to any exercise based on how intense it is. Shown is the list of Mets for different types of exercises Daily total calorie needs can then be calculated by adding the AMR and the calories burnt during exercise. This daily total calorie need is a requirement for sustaining our current body weight. In order to cut fat we recommend subtracting 500 calories from our daily calorie needs. If on the other hand we want to gain muscle then we should add 500 calories to our daily calorie needs. This way we will gain or lose 1 pound every week, which is a healthy rate weight change. It should be noted that above calculation is just a starting point. To attain 100% accuracy in your estimate, you need to do trial and error where you take calculated amounts of calories for a week and observe how much weight you gain or lose and then accordingly change the diet. Visit our website https://kaa-yaa.com Follow us on social media https://www.facebook.com/KaaYaaFitness/ https://twitter.com/KaaYaaFitness https://www.pinterest.com/kaayaafitness/ https://www.instagram.com/kaayaafitness/ Background Music We Are One by Vexento https://www.youtube.com/user/Vexento https://soundcloud.com/vexento Music provided by Audio Library https://youtu.be/Ssvu2yncgWU
Views: 5147 Kaa Yaa
How Many Calories per day to Build Muscle?
 
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http://musclemonsters.com/massinaflash This is a simple way to calculate the amount of calories you should consume on a daily basis in order to gain weight/muscle. (Number of hours per week in the gym + 10) Target Weight = Calories per day Add 500 + calories per day = daily calories for hardgainers Free Mass in a Flash Download: http://musclemonsters.com/massinaflash
Views: 129718 musclemonsters
Macronutrients Calculator: Intake for Weight Loss or Gain
 
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http://www.bestpricenutrition.com - John Brooks talks about how to calculate your macronutrients and calories to gain weight or lose weight. Simple method discussed in the vid: TEE = 14-16 * bodyweight EX: 180 lb active individual (~5 hours a week exercise) TEE = 15 * 180 = 2700 Calories Those w/ higher activity levels can use a higher calorie/lb unit for estimates 17, 18, 19, etc... 10 + hours of exercise per week Other methods for estimating maintenance calories: Harris-Benedict Equation - Used for calculating RMR http://ajcn.nutrition.org/content/40/1/168.full.pdf+html Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) -- (5.677 x age in years) Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) -- (4.330 x age in years) If you prefer the Standard System Men: BMR = 88.362 + (6.08 x weight in lbs) + (12.18 x height in IN) -- (5.677 x age in years) Women: BMR = 447.593 + (4.2 x weight in lbs) + (7.87 x height in IN) -- (4.330 x age in years) Take your RMR from above and multiply it by one of these factors below depending on activity level Low activity level - TEE = 1.3-1.4 * RMR Moderate activity level - TEE = 1.5-1.6 * RMR High activity level - TEE = 1.7-1.8 * RMR Very High activity level - TEE = 1.9-2.0 * RMR Please note extreme endurance athletes will have even higher levels.
Views: 36145 BestPriceNutrition.com
How Many Calories a Day to Gain Muscle or Lose Weight?
 
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►If you found this video helpful hit Subscribe to support the channel and share the video with your friends to spread the word◄ In this video I give you a simple bulletproof method for calculating your caloric intake and adjust it depending if you want to gain muscle or lose weight. You can learn more on "What Is The Best Macronutrient Ratio For Bulking And Cutting" here: https://www.youtube.com/watch?v=VIFRY_--YuU To summarize the method in this video: 1. Determine your current physique (weight, body fat level) and your goal. 2. Use a calculator that takes into consideration your current body fat level and calculate your maintenance caloric intake. 3. Measure your weekly average weight for 2 weeks and correlate to see if the caloric intake from the calculator is your true maintenance. (Because the calculators are a little bit off) 4. Once you know your maintenance from there all it takes is to decrease calories for weight loss or for muscle gain. For weight loss I recommend reducing based on how you fall into one of these 3 categories: 1 - Very Lean (You can see your abs already): You should reduce between 5-8% of your daily calories to preserve as much muscle mass as possible if your goal is to lose more fat. Your weekly weight loss target in this category will be 0.5% of body-weight loss per week. 2 - Between Lean and Overweight (You can see the outlines of your abdominal or maybe a 2-pack (not Shakur :) ): For this category I recommend reducing about 10% of the intake per day to get to about 1% of body-weight loss per week. It might be necessary to reduce a few times until you get to that 1% loss. 3 - Overweight (You can't see your abs at all and you have a high body fat percentage) - For this category you can go a bit more aggressive with fat loss and aim for 1.5-2% of body-weight lost per week. You can also reduce your maintenance daily calories by 15-20% to make sure that weight loss per week goal is achieved. As for setting up your macros check that video above: Protein - Based of your lean body mass, typically 0.83-1.3g per lbs or lean body mass. Fat - 15-30% of your total calories, depends on your lifestyle and if you wanna have a more flexible diet then I recommend being in the 25-30% range. Carbs - Whatever is left from protein and fat. Typically if you train 5-6 times a week or if you do a lot of endurance training then you'll need to go higher carbs and lower on the fat. Your protein intake will roughly stay the same throughout your lifting years as the lean body mass doesn't increase that fat. You can however increase protein further if you're having issues with hunger as it helps with satiety. As for fat and carbs you can be very flexible there. There's no magic or best ratio. Try not to go to the extreme on either super low carbs or super low fat because it's gonna make your nutrition very unsustainable. Additionally for muscle gaining I first recommend you to check this video on How Much Muscle Can You Build Naturally?https://www.youtube.com/watch?v=4udCY_rpcAU Gaining muscle happens a lot slower than losing fat and it's going to be based on your lifting experience and how close you are to your genetic potential. So once you've established your maintenance using the method in the video you setup a target weight gain goal for these 3 categories: 1 - You've been lifting intelligently for 5+ years: This is the "lean" bulking type of of setup. You wanna gain about 0,5% of body-weight per month. There's no point in going higher because the speed at which you gain muscle is slow and a lot of the extra weight gain will be fat. 2 - You've been lifting lifting for about 1-2 years and you don't carry a lot of muscle mass. You can go up to 1% of bodyweight gained per month. 3 - You're new to lifting (less than 6 months of experience) and you're fairly skinny to begin with. You can go up to 2% of bodyweight gained per month. This is the only category where you actually bulk. As for when to bulk or cut check out this video What Is The Best Time to Bulk or Cut? https://www.youtube.com/watch?v=Aa0phBjkgOI Hope you enjoyed the video! Don't forget to get your Lean and Strong Natural Fitness Model Workout Guide for Free at http://shockingfit.com/lean-and-strong/ Have an awesome day, For more fitness, nutrition, motivation and lifestyle content check out: Facebook: http://facebook.com/shockingfit Instagram: http://instagram.com/mariotomich Website: http://shockingfit.com ----------------------------------------------------------------------------------------------------------
Views: 27861 Mario Tomic
How to Calculate Calories To Burn Fat & Build Muscle (Deficit & Surplus)
 
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FREE Physique Sculpting Quiz ► https://goo.gl/pjJgds FREE Fat Burning/ Muscle Building PROGRAM ► https://value1.thebarbarianbody.com/optin ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ In today’s video I’ll be showing you how you can simply calculate your daily requirement of calories to either burn fat or to build muscle. We’ll be doing this by first calculating your Basal Metabolic Rate (BMR). After that, we’ll walk through another calculation to take into account your daily activity level, and finally I’ll show you how to finish off the calculation by walking you through the process of calculation for individuals looking to burn body fat or build lean muscle mass. Let’s get right to it! MY DIGITAL PROGRAMS: 14-Week Physique Sculpting Program ► https://goo.gl/zKtWuH Lean & Defined Recipe Book ► https://goo.gl/oYN3yc YOU MAY ALSO LIKE: Popular Videos ► https://goo.gl/27yg8X Top 5’s ► https://goo.gl/bdgBvT (No Equipment) Home Follow-Along Wokrouts ► https://goo.gl/8xVg5E MY EXERCISE EQUIPMENT: Resistance Bands ► http://bit.ly/2jkE7fq Dumbbells Set ► http://amzn.to/2s4qrLE MY YOUTUBE FILMING GEAR: Sony A5000 ► http://amzn.to/2sEMgyh Gorilla Pod ► http://amzn.to/2s5aPqX SOCIAL MEDIA: Instagram: @thebarbarianbody ► https://goo.gl/UiixjV Snap: barbarianbody ► https://goo.gl/t18mZ8 Facebook: /barbarianbody/ ► https://goo.gl/FRpohE E-MAIL: realfitfast@gmail.com *These links get me paid somehow. I either own the platforms/products or I am an affiliate for the platforms/products.*
Views: 6337 BarbarianBody
How to Calculate your Maintenance Calories | Best Method
 
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Steps Baseline Multiplier : Multiple your bodyweight x 22. If in pounds, multiply x 10 Activity multiplier : Find your activity multiplier from the video Maintenance calories : Multiply your baseline multiplier with your activity multiplier. That's it. Buy the book : http://muscleandstrengthpyramids.com/ ANY ABUSIVE COMMENT WILL GET YOU BLOCKED AT THAT MOMENT! Please stay positive help out others. Online personal training - http://www.shreyaskamath.com INSTAGRAM: http://instagram.com/SHREYASROCKY My Website: http://www.teenbodybuildingindia.com Facebook: http://www.facebook.com/teenbodybuildingindia Apply for Fullscreen : http://goo.gl/2a1GEU
Views: 68038 Shreyas Kamath Fitness
How Many Daily Calories Does A Person Need?
 
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The amount of calories a person needs to consume on a daily basis varies by individual. Discover the three factors that can help you determine your daily caloric needs in this episode of BrainStuff. Whether the topic is popcorn or particle physics, you can count on the HowStuffWorks team to explore - and explain - the everyday science in the world around us on BrainStuff. Watch More BrainStuff on TestTube http://testtube.com/brainstuff Subscribe Now! http://www.youtube.com/subscription_center?add_user=brainstuffshow Watch More http://www.youtube.com/BrainStuffShow Twitter http://twitter.com/BrainStuffHSW Facebook http://facebook.com/BrainStuff Google+ http://gplus.to/BrainStuff
How Many Calories Should I Eat a Day? How Many Calories Should I Eat to Lose Weight?
 
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You Asked: How Many Calories Should I Eat Each Day? - More details @ http://bit.ly/19ape1r Lose 16-24 lbs in 8 weeks with our free videos - find out how @ http://bit.ly/13EdZgX Want to see your question in a video? Leave your question on our Facebook page @ http://on.fb.me/zDxh3R or in the comment section below. Check out our playlist, Your Questions Answered @ http://bit.ly/19t5CJF Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
Views: 173260 FitnessBlender
HOW TO MEASURE THE CALORIES YOU BURN [HINDI]
 
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THIS VIDEO GIVES YOU AN IDEA ABOUT THE RIGHT APPROACH FOR CALORIE MEASUREMENT AND IT'S RIGHT TECHNIQUE. ✸MAINTENANCE CALORIES VIDEO LINK: https://www.youtube.com/watch?v=VU35qIy8wUo ✸CUTTING AND BULKING EXPLAINANTION LINK: https://www.youtube.com/watch?v=l_VrOHymDj0 ✸HEALTHY PROTEIN FOOD SOURCES LINK: https://www.youtube.com/watch?v=iJfgt3dgYqE ✸HEALTHY CARBOHYDRATE FOOD SOURCES LINK: https://www.youtube.com/watch?v=3hKc1eCJkao ✸HEALTHY FATS AND FLUIDS LINK: https://www.youtube.com/watch?v=kRyHtRbm18M ✸MEASURING FOODS LINKS: https://www.youtube.com/watch?v=iJfgt3dgYqE You know the Social media drill friends: ✸SUBSCRIBE - Your Subscription Is A Big Motivation For Me: https://www.youtube.com/channel/UCg5LjzSV0GqSjXJXERkW1FA FOLOW ME ON : ✸FACEBOOK : https://www.facebook.com/Jeet-Selal-Aesthetics-990144597708650/?ref=aymt_homepage_panel. ✸INSTAGRAM : https://www.instagram.com/jeet_selal/ ✸INTRO Song by : https://www.youtube.com/watch?v=-ygqbaRx3qo. ✸BACKGROUND SONG BY : https://www.youtube.com/watch?v=Tv6WImqSuxA -~-~~-~~~-~~-~- Please watch: "TEASER- THE ATHLETES Strength & Conditioning Program |DRUG FREE ATHLETES| by JEET SELAL" https://www.youtube.com/watch?v=PkMQnUTfvK8 -~-~~-~~~-~~-~-
Views: 117690 Jeet Selal Aesthetics