How Many Calories a Day to Lose Weight, Bulk Up, or Maintain?

[bealecheeks]

This was really helpful. I always have an issue figuring out my activity factor so your explanation was so great! Thank you :)

[juksta90]

great video mate. excellent info! Keep up the awesome vids

[themApples14]

great vid man

[vegeta2030]

Just a min... Aren't we in trouble for being over weight in the first place?

do you mean by gain weight " gain muscle?

if so... how to make sure you gain muscle not fat...?

[Mimelo13]

@vegeta2030 just exercise to make sure you're using that energy to gain muscle and not keeping all that fat in your body, you can't gain muscle if you don't do exercise or don't eat enough ;)

[RedMage86]

i got a question, if my bmr is 2300 calories, but i work out every day for at least an hour, would that mean i multiply my bmr by 1.7?

also does this include the calories you burn when your at the gym? i usually burn about 400-500 calories at the gym daily.

[magicfishfinger]

@RedMage86 From the info provided from the video, 2300 calories is when you're not doing anything, in other words, basal metabolic rate includes very basic body activities like breathing, maintaining organ functions, eating, digesting, expelling food. By multiplying 1.7, you are taking your work-outs into the calculation as well as your day-to-day activity like walking and thinking

[CeriseFairy]

Daaamn you're good XD This really helped me!Thanks sooooo much! :D

[domandybiking]

what food would you reccomend for weight gain because i dont see how loading myself up with choclate and other junk food is going to do me much good lol

[LadyOrchidea]

I gotta say i really love your videos :)

[billgatesisp00r]

so u will just lose weight if you eat 500- your bmr. thats wat i did and it didnt work, eventually i went down to 1000 cal -. 20- carbs 10- fat. protein 120+. 1 week straight i ate perfect, 40min cardio to 60 min.plus weight training.3 hours +. i cant lose weight!

[favoritesmoothies]

@billgatesisp00r iwhat do you mean, you can't lose any weight, even if you try? if this is the case, get your pH level checked up and your vitamin B12 and vitamin B3. Cut out carbs and eat more of a paleo diet (look up Mark Sisson).

[FlossMyBalls]

@BossFrederik watch the video ronaldo

[wtam63]

Very informative! Thank you!

[BossFrederik]

Hey, I workout from 6 AM then go to school and play soccer. My weight is 68 KG and height is 188 CM if i want to gain weight how much should i eat? :-)

[Fliqifyable]

@BossFrederik

Watch the video? Wtf like?

[StephanoRW]

Thanks Ron :P

[therealk1d]

How did you get the 1.55? What does that represent?

[gotlouis]

I refer this video to all my friends tryin to make a change in their diet and life. that's how GANGSTA this video is

[VanessaCArthur]

excellent

[MusicMan2k7]

This has helped me put everything into perspective! Thanks a lot buddy, keep it up!

[sharlonwwe1]

Awesome video! I love it

[reggie0803]

This is the formula I have been using for the last few weeks (along with exercising) and its working like a charm. Thanks for the easy to understand info on how to use calories.....

[shadowkiss09]

awesome video! very informative, to the point, and most of all..easy to understand. Thanks again for your dedication on helping us out! ^-^

[Chippyinnit]

Damn I wish I could have found such a good video like this before I lost weight, then I would have been more patient.

[MAKEUPdrugged]

question- when we exercise- say we burn 600 calories in a day- do we eat those calories back to maintain the deficit?

[zackboomer]

@MAKEUPdrugged if you are trying to maintain, you need to eat the calories burned off by bmr and also what you burned working out

[MAKEUPdrugged]

@zackboomer okay say that my daily calorie goal is 1930 (that's my tdee - 500) If I go and work out and burn another 600 calories that would bring my deficit to 1100 - which is unhealthy right? so should I be eating BACK that 600 calories burned from exercise to keep my deficit at 500?

[zackboomer]

@MAKEUPdrugged yes exactly

[Tappedurassout]

Very good

[AngelBogy23]

helpful indeed, but the question is : if we want to bulk what should we add? carbs or protein or both? thank you so much

[gotlouis]

6 people couldn't find the BMR calculator in the description below.

[afshiro8]

I lift weights for about 30-45mins a day 4x a week and I have college tennis practice 6-7 times per week for 2-3 hours. Would you say I am in the moderate or active category?

[Inspiration525]

Should We count the Cals comes from Veggies ? (non-starchy kind) thanks for the informative VID !

[zackboomer]

@Inspiration525 those vegetables contain fibre, so they pretty much are all 0 calories

[charyd76]

Wow Michael! You're and awesome teacher... thanks for the vid... gave you thumbs up

[ssgokuliu]

whats the fat percentage to get 6 packs i'm at 11% right now and i can only see 4 of them

[ssgokuliu]

dam ive been only eating only 2/3 of my calories guess i'll start the mcdonalds again

[IFlindersTV]

I hope to see more of these videos they're awesome.

[oquiratmearin7]

have a question and hopefully you can answer this,so here it is can you get all the protein you need to bulk up from chicken and all the stuff you get on a regular basis and not having to get any protein powder,or do you rally gotta have some of it?

[alphasig319]

Hell yeah man! Keep up the good work!

[FitFigureAmberRyan]

Thank you! This video was very helpful. 

[BillyBobTS]

Cool video, I've researched most of this before but this was definitely informative for the layman's getting into it.

[KickAssFran]

Genious!

[LaSalamander]

This is by far my favorite video from you! By any chance do you watch UndergroundWellness here on youtube?

[GermericanAng]

Awesome! I wonder if I've been in "starvation mode" and not losing anything cos I've been eating 1200 calories AND WORKING OUT 0_0 all the time like 5x a weel (Zumba and a step aerobic/kickboxing class) I think its time for this girl to eat her calculated numbers worth, which by this math formula of yours would put me right at around 1878 cals! (thats w the 500 cal deficit for weight loss!)

[o00thunderhawk00o]

@GermericanAng you probably dont need to loose weight! you should just eat 2200 a day and you will feel sooo much better! 1200 is totally not enough. its a nice feeling eh? you can and should get away with way more calories to be nice and healthy

[file2hd6026]

love these videos, please make more of em please!

[FloydRoseDiscovery]

If done this and I workout everyday. I lift weights and do cardio. and I lost 5lb in a week and a half.

[MuscleGainer411]

Very easy to understand! Thank you for your time and effort you have put into this video!

[split56]

excellent video man, thanks

[TheRadojak]

really awesome video

[MrLionProductions]

very well explained, thx

[MrAJL500]

@leanbodylifestyle I want to gain muscle and weight BUT I want to gain abs and be lean? I'm 6 ft. about 180 lbs and I need a workout regiment the perfect protein supplement and calorie intake. Anyone can answer this too.

[split56]

@MrAJL500 Asking to "gain abs and be lean" and "gain muscle" shows you haven't really understood this video. To gain muscle you have to eat in a calorie surplus as your body needs ur bmr calories aswell as extra (500) to use for hypertrophy. To gain abs and lean out you have to eat in a calorie deficit meaning cutting calories as even if you had the most defined abs in the world they wont show if ur bf% is over 12%.The perfect protein supp is a crazy question.Youtube "cambellfitness protein 101"

[shyfires]

what if i gain weight too fast. im a teen ive been on 132 and now i want to gain and eat a lot of healthy foods. im 138 now and its been liek a week

[kmyers18]

Liked it...very well exsplained, couldnt have been anymore easier

[TheAINDREW]

Wow that was some detail, Kory. Great work my man. I was just following a strict diet cause it "told me to eat this", but now I can understand the mechanics behind it. Awesome video man.

[JonelleElise]

This video helped sooo much! I wanted to know how much is the max I can eat to lose weight and this broke it down beautifully! Thank you!

[JadeAce1]

That was awesome! Thanks

[kingcanlas]

no BS explantion...... very informative.... good job bro!!!!!

[hifishnpoiboy]

This was great, you explained it really well.

[joelin66]

Great Job Mike I encourage to make more videos like that Thank You

[scrappy5431]

very good, very infomative! thanx bro

[CaliRoseKnows27]

dude, you're awesome!

[Alecmiester]

great channel, subbed, keep up the tips

[Rainsy219]

good video. I had to watch the whole thing to make sure you had the right information. im a personal trainer with a B.A. in Health & Exercise Science, and this was spot on for the lay person. good work

[chrischeyari]

I agree with most of the kats here, great video that breaks down

the process of fats loss vs weight gain in simple form. I also think

that you should make a video based on the proper time to consume

the most carbs vs proteins -as we know we need more clean protein to

gain muscle mass. Thanks for the clips and recipe ideas.

Keep those videos coming brah.

[TDOTsBESTMUSIC]

Man, you should be a teacher, BUT get paid triple the amount of the others. good work and good video

[Saitos4m4]

NOOOOO ROOOON, where is your wand?

[FunkyJake15]

Hey Michael,

I am 6"4, 180lbs, 18 yrs old, and moderately active.

My Question is, would my caloric needs be much more than someone who is the same weight and age as me, but is 5"9?

[PiGLET4LYF]

what would you say i am? i do 1 hr of zumba, 1 hr of cardio interval, 1 hr and 1/2 of yoga, 20 min jog, and 1 hr kickboxing. (within a week :p) i also try to stay on my feet at home.. like cleaning and stuff. m seventeen year old girl. and i kinda wanna gain some weight. since I'm 5'1 and 87 pounds

[PiGLET4LYF]

@PiGLET4LYF btw your recipes are great! :)

[JuJuJang911]

Thank You for the advice. I learn a lot from you

[bettyydelo]

you are amazing ...love the recipes !!

[brknspacebar]

very good video bro, if i wasn't already a subscriber, i would subscribe because of it...more with the whiteboard :) its a great style

[Nutbuster360]

so with me gaining weight...it will be good weight right?? cuz i'm trying to bulk up...but i want to still sustain my 6% bodyfat...but i heard that when gaining muscle u gain some fat?

[MrRossboss2010]

thanks for uploading this video. with this information and if i the right workout routine i should put on a few pounds of muscle.

[GabyGabyHey87]

This is by far the most informative video on youtube =)

[Vakrian]

@leanbodylifestyle man you have gotten so good at relaxing in front of a camra :) i rember your first videos it sounded like you had just run a iron man marathon keep up the good work and the wonderfull videos

[Rockman110886]

very cool vid bro

[zaika1982]

If I don't eat (water fast) for 2 days, I'd lose like 2 or 3 lbs (with BMI of 18.5-19.0). Does that mean its all water and not a pint of fat?

[TomSleeUK]

What is the difference between TDEE and BMI? Is TDEE for working out the maximum your allowed to eat and BMI the minimum? Which is best to stick to for fat-loss?

[l3thalable]

Hi there , i see in other videos that you use protein ( whey etc.), my question is if i take these protein until i am finished with the jar , and i stop taking it will it have a bad effect on my body ??

PS: Another question is : Do these proteins have side effects ?

I hope someone writes soon. Thanks in advance.

[SpartanKyuubi]

amazing video bro!

[stevielicious3]

dont know if you read these, but u should look into paleo stuff and real health. underground wellness is an AWESOME youtube channel. i used to have a similar way of thinking to you. ie super passionate about "eating right," and working out. but when i started learning about true nutrition, i started to feel amazing. it will really open your eyes

[ABRAHAMBRANDENLOPEZ]

Subscribed :)

[chris24incubus]

i don't really comment in a video, this is my first time .. well done!! simple and straight. keep it coming.

[Xppro304]

You are best!!! Thanks and from Russia.

[MrYeahbuddyyy]

I really like this video style, Michael! You should totally make more videos like this that are health and diet related. Thank you and best wishes for the New Year!

[eduardomachadostudio]

Great stuff,,, congrats from Puerto Rico

[tallman145]

this was great info,broken down to really understand, thanks alot

[FatLossEbookFREE]

Hey!!!!! I have a Free fat loss and 6pack ebook on my channel and was wondering if you could kindly share it possibly. Great vid we appreciate it :)

[SOGGRAB]

Can someone help me?

I am home schooled and I don't get much exercise other than an hour or so of intense weightlifting sessions 3x/week (3-day split, weekends off). Though on my days off and when I'm not at the gym I am fairly sedentary; I don't do much other than house chores, etc.

I do keep my gym intense and I never half-ass any of my lifts.

My BMR is 1960, so what would be the proper activity level for me to multiply this # by?

Any suggestions?

[sp5286]

Hey I wanna buy your hoodie.......I checked the website but do they ship in UK or is it only for US??

[sp5286]

Bro Thank You sooo much!!! :)

[tnwanda1963]

Thank you for this very informative video! Thanks also for you dedication. I feel I've learned so much by watching your videos, and always look forward to the next!

[Chris11Caz]

I get it now thanks should help me a lot!

[hercule50]

this video was great. very detailed and simple. I'm sure thats what most people want.

[a3treflk]

Thank you

[R3XU54]

Would love a more in-depth part. Anyhow Great video keep it up!

[Distrub122334]

good video please make a more advanced part of this ty

[memoremzi]

i can tell you that you cover pretty much all an i can say that if you help us how to create a menu according to calorie need for gaining and loosing would be fantastic let say how much fat,protein and finally CHO that we should be consuming... and create some menu items. Also some help let say for ppl like me who is going to be beginner what kind of work out is the best and how long and how much weight rep and set( also i get confuse what is rep and what is set )

[Distrub122334]

the movie chronicle is really predictable

[holt1213]

Could you do a video like this one except for macros? For example best macro ratios on a bulk/cut/maintain? Thumbs up so he can see!

[ThePaulFactor]

Great video!

[EZPZLEMONSKWEEZE]

Good job Michael, I like it.  You should keep this in your repetoire for variety in videos

[psteay]

Good stuff

[mastertine]

ONE VIDEO I LIKE :D

more pls

[garebear1712]

so i did the math and for me to bulk up i neeeed 3500 CALORIES thats ALOT OF FOOD!!!!! any tips for a meal plan??? and what foods???

[juncal230975]

@garebear1712 Eat from your 3500 Calories 50% Carbs, 35% Protein and 15% Fat... with that amount of carbs you will reach almost 3000 + a good post workout shake and you are set with 3500! Good luck.

[garebear1712]

@juncal230975 thanks man

[MrGarky]

@garebear1712 In my experience, healthy fats (such as nuts, nut butters, almond milk, etc) are a good way to get extra calories into your diet.

[garebear1712]

@MrGarky thanks man

[danmasey]

Easily one of the most useful, well constructed fitness/bodybuilding videos on YouTube

[Nakke144]

Hmm, scooby1961 has been saying for ages that its possible to lose weight and gain muscle at the same time...

[OfficialJLONG]

Nice video Michael

[nikhilsrl]

Awesome stuff, thankyou.

[juncal230975]

Great video right there dude. Easy and to the point!

I have a suggestion, in your next video you can illustrate us with how you personally divide your calories for you macros, meaning Protein, Carbs, and Fats. When are the best times to consume Carbs and fats etc. Nutrition is key... you're doing it great.

Peace!

[Xppro304]

@juncal230975 Yes. I agree/ Please

[DustinPatton2011]

Thanks for the video...better understanding of it now...

[86majesstic]

keep up the good work man love your vids.

[speedcuberAF]

What height/weight are you? btw, i like that video ;)

[ursulas2002]

Thank you so much!

[halo20678]

i like you dude noo homo

[cashmore30]

i can only imagine the time u spent to make this video haha big ups to you man! love the vid!

[Sooners4ever25]

@leanbodylifestyle

Definitely want to bulk up. But how many grams of protein should I take in to do so? Correct me if I'm wrong but I think it's 1 gram per pound of body weight. And how do I make sure it's muscle that I gain and not fat?

[NplusO88]

great video. I have no idea about my calorie intake until i watch this.

I have one suggestion.

Can you please please make a video explaining how much calories will be burnt during weight training? thanks

[FrischFleisch21]

love the new style of your videos...waiting for more

[tunas707]

Thank you!

[thevillageorge]

What if I want to bulk up and cut fat at the same time? I want to get fit for sport but also build muscle :p

[WoBuXiangShiQuNi]

Love the new whiteboard! And videos!! Where'd you get it and how much?

[91Giuls]

Best video ever!

[cuhRx]

brilliant video mate , more of these !

[love9boy]

You're great!  Thank you so much!

[MYP90X2011]

awsome

[InFiniteGamePlayz]

great vid

[soldierside365]

So apparently, im very active. Except i havent had work in a while!

[GPZRrider900]

Thank you for your helpful videos, and Happy New Year!

[archer1389478]

The calculators whack if you gain more weight you get a high BMR... I don't know if I did it wrong I'm 17 5'8" and weigh 150

[jellena13]

I like your cooking videos, but you should do more info sessions about healthy eating/exercising/tips etc :)

[Ihavetogetthin]

Everything was pretty basic but I was really thankful for defining the activity level part. I never knew what to classify myself as. I'm moderate to active! thanks!

[westcoast37]

Thank you!! can I father your children!?! Thanks for the vids by the way

[Maccc0]

Absolutely amazing. Best video I have seen by far explaining this. Great job!!

[ibowman64]

good info !

[pzela86]

Good job

[FedUpWFat]

you are so smart! thanks this is AWESOME!!!

[juniormmmm]

When I was your age I was nowhere as bloody brilliant as you are. YOU. ARE. THE. MAN.

[yakuzasama01]

If I want to loose weight aswell as gaining lean muscle mass at the same time.... what should i do..? :S

[adil2552]

Something everyone should know. Great video, you explained it very well... even the idiots out there can understand.

[alextrann]

So thats what you look like..

[dbzizawsome]

I am lazy, I go to school 5 days a week and I do p90x 6 times a week... what's my activity factor?

[fourspots]

You.Are.Awesome!

[ragedskillz]

Excellent video! Really great work on it. Very well explained. Real good and necessary info for beginners.

[fatlo971]

Very instructive thanks man!!!

[2300hours]

Thanx =) I would like to see a " One day in the life" video demonstrating your diet and exercises...

[dialooney]

Don't forget the factor of exercise burning some of those calories which can make the deficit more which in turn makes weight loss a little faster! Thanks for your hard work I do appreciate all of your videos! God Bless!!

keep up the good work!!!

[k0sta5]

Good video as a starting point...BUT...you'll need to let people know what ratio of macronutirents they need to eat what percentage of protein, carbs and fats.

This also plays a big role.

Eating all your calories from fats or high glycemic foods has a defenite difference from getting calories from a mix of protein, carbs and fats.

[MadnessEye]

Very educational! Thanks for sharing! =) Need more videos like this!

[MrGarky]

Good video! I do like the white board for getting information across. Sometimes it can be a bit cluttered, but that is understandable, I humbly recommend using more color coding in order to counter that. Sort of like how you did on the "activity factor" and the screen on how many calories = 1 pound, Color coding helps to unclutter the board in my mind, since it's easy for me to focus on only RED stuff, or only BLUE stuff.

Just something to keep in mind. Keep up the great work Michael.

[bigfreskgoldsgym]

This was an awesome video and very educational! I was curious as to what your take is on the 3 body types ectomorph, endomorph, and mesomorph?

[chicanoblvd]

Hey man I use your recipes every single day and your videos actually motivated me to start keeping track of my diet. This video is great, you explain things very well and step by step. Nicely done.

[ficoivan]

greeat vid

[BakkarTech]

great video

[king95MK]

this is one of your best videos. i love the recipe videos but this has a lot of good information for beginners like me who might not know where to start

[kyh7501]

this was very informational! thank you very much. very straightforward, and easy to follow! awesome!

[NikeTiempo100]

Awesome video man, keep up the good work!