20240126 Day 656 Part-3 - Foundational Knowledge: Ballparking Daily Total Calories

20240126 Day 656 Part-3
-
Foundational Knowledge: Ballparking Daily Total Calories
-
Ok, now that we know our macros and how many calories per each one, we can do some quick maths to figure out what our limit is to get to our target weight.
-
First of all, we want to start with our TARGET weight, up, down or same, in mind when making our calculations. We want to be forward thinking unless the goal is simply maintenance.
-
There’s a classic formula one can use to calculate this figure, the original Harris Benedict equation from 1919, an older but still useful formula and the Mifflin St. Jeor revision from the 90s. There’s also an earlier 80s revision but I’ve found the original and revised versions to be the most useful.
-
Both of these take into account age, height, weight and gender and give you a fairly accurate number.
-
There’s a simpler, less sophisticated but possibly more actionable method and that’s simply multiply by 15. So if your target wieght is 200lbs, 200x15=3000Kcal. 150lbs x15=2250Kcal.
-
This is a ballpark mind you. If you want to learn how to use the more accurate calculations, we’ll go over those in future videos but this is a decent place for most people to start.
-
From here we can move on to constructing meals that in total add up to this figure and we can compare that to what we eat right now and see if we need to shave some off, or maybe add some in.
-
If you enjoy my content or find it useful, please subscribe to my YouTube channel, link in the bio and in the comments section below 👇🏿 👇🏿👇🏿
-
Stay in the fight 🇺🇸🇰🇪
-
#education #science #bodybuilding #work #travel #longevity #selflove #selfcare #ptsdawareness #mentalhealth #workout #military #conditioning #consistency #arizona #family #gym #strength #nutrition #warhammer #40k #hawaii #training #body #mindset #texas #gains #abs #muscle #health