THE CALORIE CALCULATOR IS THE BEST TOOL TO OPTIMIZE WEIGHT CONTROL

Whether you're trying to lose, gain or maintain weight, the MOST IMPORTANT thing is your Total Daily Caloric Intake. 

That is to say that your total intake for the day is the first and foremost thing you should consider, before moving on to other aspects of your nutrition, such as:

  • Food sources
  • Meal frequency
  • Macronutrient ratios
  • Micronutrients

The reason here is simple - Total Caloric balance and Protein are the PRIMARY determinants for your body composition. 1https://www.ncbi.nlm.nih.gov/pubmed/28919842

Body composition is the ratio of fat and non-fat mass in the body. A healthy proportion of the two is a lower percentage of non-active tissue (fat) and a higher percentage of non-fat mass, such as muscle, bones and organs.
Calories while lean bulking

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Lean Bulk

Before we go in-depth and give you the calorie calculator, let me share with you my calories.

My weight is around 200 lbs, but it can range between 190 - 210 depending on if I'm shredding or lean bulking.

Either way I'm consuming about 220 grams of protein, 90 grams of fat and the rest goes for carbs.

And so when I'm lean bulking I eat in a small caloric surplus.

My total calories average about 3,500 calories per day.

With 3500 calories, out of which I have 220 grams of protein & 90 grams of fat, I'm left with about 1800 calories for carbs.

That is about 450 grams of carbs.  Heavy workouts require a lot of fuel.

Here is the look I try to maintain when "lean bulking."

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Shred

Now let's contrast this to when I am "shredding".
My overall goal with shredding is to keep as much muscle as I can, while losing body fat at a rate of 1-2 lbs per week.
I accomplish this by eating in a caloric deficit, consuming about 2,300 - 2,500 calories per day.
This is based on my weight and my activity level.
Those are two of the key variables of our calculator.
Throughout the shredding period my protein & fats remain the same.
However, carbs go down, but they are not completely cut out.
I remove just enough to create a deficit, which would generally be about 125 g of carbs.

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You can scroll to the end of this article to find your exact lean bulking and shredding calories, but first let's cover a few important details you are going to learn in this article.

WHAT ARE CALORIES?

So, what are calories and why do we need to monitor them, really?

Well, as human beings that are a complex biological system, we require a given amount of energy to sustain our physiological processes & weight.

That energy is derived from food and is measured in calories.

A "Calorie" is a unit used to measure energy. In sports and nutrition, calories measure the energy people get from food, but also the energy people use during exercise or other physical activity.

The reason why monitoring your calories is important, is because they are individual for everyone.

We are all of a different height, weight, age and have different levels of activity.

Therefore, by knowing your INDIVIDUAL needs and manipulating your input & output, you can change your weight and body composition

From here pops up the pretty obvious question.

HOW MANY CALORIES SHOULD I EAT?

The number of calories you have to consume on a day to day basis depends on your goals. First step is objectively determining your current physical state and goals.

1

If you have excessive body fat stacked, you will be consuming food at a caloric deficit to shed off that fat (Explained in a bit)

2

On the other hand, if you are skinny or skinny fat, you will be consuming food at a slight caloric surplus to gain muscle mass (Explained in a bit)

3

If you are happy with your current state and don't want to change all that much, you will be consuming as many calories as you burn - Energy Balance.

If you know all the subtleties of weight regulation which we are about to explain, skip to the calorie calculator by pressing the button above.

Now let's see the most important things about weight loss.

HOW TO LOSE BODYFAT - THE WEIGHT LOSS PYRAMID

How to lose weight

The pyramid you see above is in order of diminishing importance - The most important things are at the bottom and the least important things are at the top.

Let's break it down now.

  • DEFICIT & GOALS
  • MEAL FREQUENCY
  • CARBS & FATS
  • TRAINING
  • SUPPLEMENTS

#3 CARBS & FATS

Once you have the calories & protein in check, the next thing to take care of is the intake of carbohydrates and fats.

The truth is, carbs are NOT essential (the body can produce glucose on its own), BUT they will massively improve your performance, especially during high intensity bouts. 3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/

Fats on the other hand are essential. Studies have shown that fat influences the concentration of anabolic hormones. 4https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-2004-815818

The takeaway - Optimal fat intake forms at ~0.45g per lb. of bodyweight. Once you've calculated the protein & fats, you can leave the rest of the calories to carbohydrates.

People complicate weight loss. It's all about consuming less calories than you burn and sticking to the plan, but also including smart training to facilitate muscle retention and metabolic processes.

Troy Adashun Author Profile Photo

​Troy Adashun

Founder​​

HOW TO LOSE BODYFAT - THE WEIGHT LOSS PYRAMID

Weight loss pyramid

Again - A 5 step pyramid, in order of diminishing importance from the bottom up.

This one is pretty similar with a couple of exceptions, so let's analyze.

  • surplus & GOALS
  • PROTEIN INTAKE
  • PROTEIN TIMING
  • CARBs & FAT
  • SUPPLEMENTS

#3 PROTEIN TIMING

For many people, macronutrient timing may be a myth, but as a matter of fact, timing protein around training can lead to better muscle protein synthesis and a lesser breakdown.

As you already know, anabolic processes are constructive.

Those are the exact processes that get triggered when you do resistance training.

To maximize that anabolic response, consuming ~0.25 grams of protein per lb. of LEAN mass, 2 hours before and after the workout, is your best bet. 9https://www.ncbi.nlm.nih.gov/pubmed/30702982

Example: A guy at 170 lbs & 10% bodyfat would have 17 lbs of fat (10% of 170 lbs) & 153 lbs of lean body mass. Therefore, to maximize the anabolic response, he'd be consuming ~38 grams of protein within 2 hours before and after the workout.

Timing protein intake 2 hours on both sides of training will maximize the anabolic response and improve muscle gains.

When it comes to supplements, here are some of the very best one can use:

Whey protein isolate

Whey protein isolate

Easy to digest and grant a good dose of protein to facilitate recovery.

Creatine-based fuel

Jet gains post workout

Increases strength, strength endurance and overall muscle recovery.

Pre workout booster

Hulk Juice pre workout booster

Optimizes the pillars of a good workout - Energy, pump, strength and focus.

The number one thing people forget about muscle gains is that it is a slow process! Get your protein, carbs and fats, train progressively, supplement properly and stay on the track. It will all pay off in the long run.

Troy Adashun Author Profile Photo

​Troy Adashun

Founder​​

THE CALORIE CALCULATOR

Now that you have all the factors to consider about creating a weight loss plan, let's move on to actually calculating your calories.

HOW TO USE THE CALCULATOR

Calorie Calculator

Units:

Gender:

Age:

Height:

feet inches

Weight:

pounds

Activity:

Settings

Results in:

BMR estimation formula:

Body fat:

%

Calorie Result

Calculating...

BUT ALSO, DON'T FORGET...

Though the calculator will give you a high-proximity estimation of your needs, you have to still monitor and adjust your progress.

Monitoring and adjusting is quite simple:

Weight loss

  • Check your weight every morning - After toilet, before breakfast
  • On Sunday, add up all the weigh ins and divide by 7 to get your week's average weight
  • If you are losing normally (1-2 lbs/week), no change is needed
  • In case you are losing more than that, add some food
  • And last but not least, if you are losing less than 1 lbs/week, reduce food

Weight gain

  • Check your weight every morning - After toilet, before breakfast
  • On Sunday, add up all the weigh ins. Divide by 7 to get your average weight for the week
  • If you are gaining normally (~1 lbs/week at most), no change is needed
  • In case you are gaining more than that, cut some food
  • And last but not least, if you are not gaining as much, add food!

References   [ + ]

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