 All right, let's get this video started took me forever to set up the camera lights and the audio of the mic But here we are There's a lot of you guys asked me what my calorie intake was I thought I'm just gonna create a video show you guys exactly how to determine how much Calories how many calories you need how much protein blah blah blah There are a lot of different approaches out there on how to determine how many calories you need But this one is pretty simple and that's why I like it because it works for me and yes I want to share that with you. Let's just jump right into it. So I Didn't even know where I put it right here What I want to start with is this very important to know that one gram of protein has four calories One gram of carbs has four calories and one gram of fat has nine calories This is the most important thing to know for this equation So let's start with how many calories do I need on a daily basis the formula is body weight times? 13 to 16 I personally put myself at a 15 because I do personal training. So I move a lot throughout the entire day I Work out for myself as well. So I'm pretty active. I barely sit down during the day I mean, yeah, when I edit a video, but like that's an hour or two hours a day But for the rest of the day, I'm just running around and doing stuff For example, if you work at an office and you sit at the desk the entire day You might want to put yourself lower at like 13 to 13 and a half 14 And if you're like a pro athlete, then you probably put yourself at like 16. Here's what I did calories for me I weigh 180 pounds times 15 equals 2700 calories So that's what I need on a daily basis to keep my muscle mass to keep the body that it looks right now Protein how much protein should you take on a daily basis? I personally love Just one gram per pound of body weight. There are people out there who take it like 1.5 or even more I'm on a plant-based diet. So for me one gram works perfectly fine If you want to reduce the protein intake to like 0.8 That's fine too. But like I said for me personally, I've seen the best results When I did one gram per pound of body weight. So right here again body weight 180 pounds times one is a hundred and eighty grams of protein on a daily basis Let's talk about fat so there are many studies out there that say 0.3 to 0.4 grams per pound of body weight is Great, I personally work the best if I'm at 0.5 grams of fat per pound of body weight So like I said, I'm on a plant-based diet So I have a lot of plant-based fast like avocado nonsense seeds And I really need that to recover faster from my workouts because I tried reducing the fat intake First of all, I had to increase the carbon take which didn't work out for me because I added more body fat So I reduced my carbon take and increase the fat intake and all of a sudden like I lost body fat while Maintaining my muscle mass and at the same time recover way faster to go back at the gym that 180 times 0.5 is 90 grams of fat But like I mentioned in the beginning you can do 0.3 to 0.4 grams of fat per pound of body weight and you're perfectly fine Let's talk about my favorite topic cards I just I just love carbs like pasta rice potatoes I could eat it every single day, but it's important to know how many grams of carbs you should eat a day Me know if you want to be shredded if you want to have that six, but this is an important topic right now Cards, it's a little different. So as you guys can see we had you know 15 up here to Determine how many calories I need then we had one gram Protein and 0.5 for fat and for carbs what I usually do is I use the calories And this is where this comes back in play like the protein has four calories one Carb has four calories and the fat is nine calories now pay attention. We are here carbs We have two thousand seven hundred calories that I need on a daily basis to keep my 180 pounds of body weight. I subtract 720 that is 180 times four So that's my protein and I also subtract subtract My god 90 grams times nine, which is 810 which leads to one thousand one hundred and seventy calories divided by four calories per card equals two hundred and ninety two grams of Cards, but this is what I need on a daily basis to keep a hundred and eighty pounds on my body Okay, now let's move on to a frequently asked question where it's like hey now I know what it is, but how do I lose weight right or how do I gain weight for me? It's always been how do I gain weight because I always wanted to you know be bigger be you know bulky like massive So this is what I do some people might tell you yeah increase by 250 to 300 calories per day And then over time you will see you know a substantial muscle gain for me that is to I Don't know like I don't want to play with like 200 should I increase to 250 should I increase to 300? That's not nice style. So here's my mentality if I want to gain weight So let's just say I'm at 180 right now, and I want to weigh 190 pounds instead of adding like 200 300 calories a day This is what I'm doing So let's say I want to be in the future Goal is 190 pounds Okay So Let me step over here. So this is where I am right now, and this is my goal 190 pounds. Okay So this is step number one. So now I know instead of 2700 I need 2850 calories to get to that goal and now I'm just gonna do the same math just over here So give me a second. So here it is you guys can see it's not a big difference It's a really small difference It's exactly over here 150 calories right and that what I mentioned earlier people add like 200 calories 300 calories They want to gain weight or if they want to lose weight they want to lose weight that just subtract 200 300 500 calories where you where you're going to a deficit and then your body's in a shock and then it's like Oh my god, I cannot lose weight and then this cycle happens, right? So this is super easy and you know exactly and mentally you're gonna know, okay cool This is what I need to be 170 180 190 pounds. So again All I did was I established where I am right now 180 times 15 because this is how much I move every single day is this is my calorie intake that I need For 180 pounds now my goal is 190 pounds Same thing 2850 calories so 150 calories difference on a daily basis over time that makes a big difference Protein is just 10 grams for fats. It's five grams of difference and over here. We are at 16 that's correct 817 17 17 grams of carbs different I guess so this is the calculation that you might want to do if you are serious about you know getting into shape especially when summer comes around and you want to make sure that you eat enough or You know just enough to lose weight because some people struggle with yeah I eat four times a day, but they eat such small portions that they end up eating I don't know probably like 1500 calories and then they're not gaining muscle mass or losing Body fat because your body is just stressed because you burn 2700 calories a day and you only feed your body 1500 where your body is like oh my god. Alright, so that's it Let me know if you want to see more videos like this This was the very first Educational video on my channel because usually I just share my workout plans. I talk a little bit about it It's a little bit more motivational But yeah, if you want to see more videos like this where I explain nutrition or like workouts or exercises or whatever it is Leave a comment below. Let me know what that is. Also, if you haven't subscribed yet, please subscribe and hit the notification button Also leave a like on this video and that's about it. That's all I want from you guys Thank you so much for watching. I'll see you next time