How Many Calories a Day to Gain Muscle or Lose Weight?

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How Many Calories a Day to Gain Muscle or Lose Weight?

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Күн бұрын

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1. Know your goal (lose, maintain, or gain weight).
2. Find out your basal metabolic rate.
- BMR calculator: www.bmi-calcula...
- 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: / michaelkoryfitness
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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.

Пікірлер: 1 600

@andreprazeres312 Жыл бұрын

I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. kzfaq.infoUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.

@bidziilgarnvik2717 2 жыл бұрын

*I Weighed 310 at my highest and 190 and my lowest (lost 120lbs! within 6 months) I had saggy bingo arms tho they werent even bad, **weightlose.fitness** i just lacked muscle and didnt work out. and could easily be toned by working out, which i have been doing and ive seen great results quick. I do have a lil extra pudge on my stomach and plenty of stretchmarks which have faded. Strength training is the best way to go for faster results, better results, and you'll love going to the gym more than if you were to do cardio alone. Do not worry about sagging skin - deal with it when you get there because you'll be way happier at your goal weight with some extra skin compared to where you begin!*

@Miixx-yi6rk 7 жыл бұрын

Hogwarts called, they want Ron Weasley to come back

@bebecita619 7 жыл бұрын

that's who he reminds me of!!

@Noname-dg1bn 6 жыл бұрын

Ron got buff tho

@maybelatergaming3899 4 жыл бұрын

More like Ron Wheysley!... Get it like whey protein.. Ok I'll leave

@bohemianbarber 4 жыл бұрын

Haters.

@oceansheart23 3 жыл бұрын

More like Wayne Rooney

@NITROx2YT 5 ай бұрын

People watching this in 2024😅👇

@user-db9xd6wl4r 3 ай бұрын

Here I am to gain 😂

@jon_botic8228 2 ай бұрын

yeah that "I hope you know if your male/female" didn't age well in today's world lol

@h1forexltd953 8 күн бұрын

@darrenredding7536 3 жыл бұрын

I’m watching this 7 years later and I have never been more confident in what I need to do. Thank you.

@dustinallen4142 8 жыл бұрын

"Are you a male or female" "I hope you know that" TRIGGERED

@cameronmolloy7073 8 жыл бұрын

lmao somebody would be

@robs5252 8 жыл бұрын

I was going to put the same thing but figured I'd check comments first - lol This was 3 years ago though - amazing how triggered we've become just in 3 years. 3 years ago I wouldn't have even thought anything about that comment - now - my first thought was, "Someone's gonna get pissed"

@cbt121314 7 жыл бұрын

lmao true dat

@doseofreality100 7 жыл бұрын

Exactly. People are fucking retarded nowadays. It's what happens when you let the vocal minority have the loudest voice and provide a stage for them to talk on. SJWs and libs in general need a good ass kicking to knock some sense back into them because their parents clearly never disciplined them.

@QNGG 7 жыл бұрын

I cant see any reason Apache Helicopters would need to bulk or cut

@786karim 8 жыл бұрын

starting to work out again. this was one of the videos that helped me at first. going back to basics, for a fresh start. thank you buddy!

@babua077 4 жыл бұрын

Me too.

@r_lonef 2 жыл бұрын

how it's going, are you huge Jim bro now?

@freinsteinplitko1910 8 ай бұрын

7 years later… how is it going?

@HassanAli-co2ks 3 жыл бұрын

I wasted so much gains by having a lousy diet. As soon as I started following the Agoge Diet, I started growing muscle fast.

@deidrasplate9057 8 жыл бұрын

your series is hands down the easiest explanation of macros and how to calculate it. THANK YOU #newsubbie

@heyxsabrina 8 жыл бұрын

+DeeDeePieFitness yas!

@thor9695 8 жыл бұрын

This video just saved my life.

@piaimer9686 7 жыл бұрын

Тhis рrоduсt is awеsоmе. I gаinеd wау morе musсle mаss аааnd rеduсеd bоdу fаt fаstеr thаn аnу othеr рrоtein suррleеmеnt I've triеd bеfоrееее in thе раst => twitter.com/d87d73103e613c758/status/742668391975096320 Hоw МММаnу Cаlоriееееs а Dау tо Gаin Мusсlе оr Losе Wеight

@Michaelscottpapercompany 10 жыл бұрын

So glad I found this video, before I was so scared that it would be too much effort to count macros but seems so simple now I watched this!

@ObiWanSatoshi 9 жыл бұрын

Some people pay thousands of dollars for this advice.

@reallitycheckk 9 жыл бұрын

Thank God for youtube

@dares.3002 9 жыл бұрын

Yair Gutierrez Cheers for the video content! Apologies for butting in, I would love your opinion. Have you considered - Lantslay Smaller Size Domination (just google it)? Ive heard some interesting things about it and my cooworker after a lifetime of fighting kissed good bye to the Belly Fat problem with it.

@TheRealSandorClegane 9 жыл бұрын

Yair Gutierrez there's a name for those people. "suckers"

@GawrGurasBathTubPizza 9 жыл бұрын

M Davis has nothing to do with youtube, it has everything to do with desire, you could get the same knowledge from books but people want something for nothing i.e lazy, they'll even go as far as to pay people for it instead of doing it themselves

@charlesbratsch9717 9 жыл бұрын

bull shit

@jaykay4419 9 жыл бұрын

This is probably the best user-friendly video I've seen on this topic. Methodical, well-paced and not overwhelming. I wish I had seen it when I was starting out. Keep up the good work!

@pog 11 жыл бұрын

(Vince) Brings back memories when I was learning my macros.

@89rarmortarman 9 жыл бұрын

Good video mate, u don't act stupid or swear like some other channels

@quincysutton9136 4 жыл бұрын

maccamac17 who decided fuck is bad word

@t-jacked8166 3 жыл бұрын

“Need to know if you’re male or female...I hope you know that!” This quote hasn’t aged well 😬

@edboy2404 3 жыл бұрын

thought the same exact thing

@grusolosanyverse8279 3 жыл бұрын

Yeah what about the people that identify as an element or people that identify as a celestial body? Cancelled.

@snorkz455 2 жыл бұрын

It was 8 Years ago so it’s fine

@pubgmiaf 2 жыл бұрын

🤣🤣

@cfgg1841 2 жыл бұрын

@@grusolosanyverse8279 😂

@clubdrunkify 10 жыл бұрын

This is the best example I've seen on how to calculate your required calories. Most sites make it unnecessarily complicated, or are just poor at explaining it

@HeavenSoundsLikeThis 10 жыл бұрын

Okay, I just have to say this. Why is everyone so pissy with their comments. This is a learning tutorial for people that have questions about diet and need help. No one is any better than anyone else here. Stop using Kory's channel for your personal pissing match. Really?

@budknowitall7140 10 жыл бұрын

shut up

@HeavenSoundsLikeThis 10 жыл бұрын

Screw you Bud!

@kylechen3970 7 жыл бұрын

idiot rcl and I tell you: Hi

@virgo_goddess3328 7 жыл бұрын

+idiot rcl wow your an idiot LmfAo

@jditsfights256 5 жыл бұрын

"Let's say you are not doing anything whatever, just laying in your bed... " So what I'm doing right now basically 😂😂😂

@elialuna4927 8 жыл бұрын

You did such a good job explaining and made it easy! Thank you! On to your next video!

@dcolumbus 11 жыл бұрын

I seriously love this channel. First useful channel I've found in years!

@sighange 9 жыл бұрын

I am quite hesitant about these calculations. For me (6"1, 194pds), my maintenance requirement is close to 2650, but when i eat close to that, i gain like a pound per day or 2. I even chosed an activity level below my actual one, but this is like a bulking for me. I think, sticking to the BMR and increasing bit by bit if necessary (or decreasing) is the way to go...

@XxAlex530xX 6 жыл бұрын

sighange did it work?

@NarutoUzumaki-hj2hb 4 жыл бұрын

Sighange 5 years later what gucci dog what happened to you in 5 years

@mml1426 4 жыл бұрын

You gain a pound or 2 per day? Per day???! That’s gotta be bullshit.

@joshjewell1960 4 жыл бұрын

RLE It is absolute bullshit. There are 3500 calories in a pound. He would have to eat 3500 more calories than he burned per day to gain a pound a day. Even if he didn’t do jack shit and laid in bed all day he wasn’t adding more than a quarter of a pound a day.

@stieg_smith Жыл бұрын

@@mml1426 It’s as if he holds more water (eats more carbs) when he eats at this amount compared to a lower calorie amount

@coolreem 8 жыл бұрын

Awesome. This was awesome. Thank you for helping the free community with your knowledge.

@mrccc90 11 жыл бұрын

Wow, speechless! Really great job Michael!! Keep it up!

@fliptthescript 9 жыл бұрын

I don't think its very accurate cause people don't really know how active they really are, but i think this can still be used. Someone might work out 6 times a week but not work out very hard while someone else might work out really hard 3 times a week and burn more calories so knowing how active you are is just a guesstimate based on this process and you will end up probably consuming more calories then you need. So to be on the safe side if you thin your active but not sure go to the next one down the moderately active that way you take in less caloires to ensure losing weight if yoru trying to lose weight. If your losing over 2 pounds a week then bump up your calories really i think 1 pound a week is optimal for losing weight. I seen people burn off to much muscle trying to lose to much weight to fast.

@baneglasera5323 5 жыл бұрын

Happened to me but it was needed

@landizllefoshizzle1249 8 жыл бұрын

"just like laying in a bed in a coma, or something"

@brunobaccar7749 10 жыл бұрын

man, you have one of the best fitness channel in youtube,easily,keep up the good work!

@TriniCajun 11 жыл бұрын

My word Michael, thank you so much for this video. You covered everything and I could tell you put in a lot of work into it . You are just too awesome man! :D

@Affansama69 Жыл бұрын

Damn ur comment is 9 years old

@jarrodsmith8045 11 жыл бұрын

Loving the whiteboard videos MIchael. Let's see more of them!

@coldeggos1078 7 жыл бұрын

2017 BMI test: Gender Male Female Gender fluid Gender neutral Transsexual Tomboy Gender quer Other

@kapliger 7 жыл бұрын

Random Comment 😂😂

@cmshotwell 7 жыл бұрын

Random Comment If I had a dollar for every gender, I'd have two dollars and a pile of counterfeits

@victorbarrera9993 5 жыл бұрын

You forgot a table lol

@johnmastre3981 4 жыл бұрын

@@cmshotwell lmao GOLD

@johnmastre3981 4 жыл бұрын

Apache helicopter

@MikeCola 6 жыл бұрын

When you’re having trouble losing weight, one of the first things I like to do with my clients is to take their weight and times it by 10 and that is the amount of calories they should eat to lose weight. For example: if you weigh 150 lbs, you should eat 1,500 calories a day to lose weight. This weight loss formula: your weight x 10 = your weight loss calories, is a great way to start.

@ownerofgarenapubgwalamerac6594 3 жыл бұрын

I was skeptic about *Agoge Diet* because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

@kingoro777 10 жыл бұрын

You have no idea how helpful this was!! Up until now I was just guessing on my macros, thanks for the great videos!!!!

@johnnymancebo5201 10 жыл бұрын

i love you man! keep the great videos coming!

@ZaibateI 8 жыл бұрын

Watched few videos and read few articles and only after watching your video i truly and easily understood everything ! Thanks !

@LDTube-pz9fq 10 жыл бұрын

The numbers are a bit inflated. For one a 21 year old male 195 lbs and 6 feet tall has a BMR of 1920 calories according to all BMR equations I have seen and second, activity factors are greatly exaggerated. Even training with weights every day on a 6-7 days split would not burn much calories and would still lead someone to an activity factor of 1.35/1.4. The activity factor numbers come from 1943 during world ward II in italy and are based on a different concept of physical activity when all job where physically demanding. I but Michael real maintenance is around 2900-3000, with 3500 calories he is going to gain weight.

@Bonecrusher27WTF 9 жыл бұрын

Good point. However absent a consolidation of newer data I think this is still quite a good starting point for someone without a clue. They could monitor levels of bodyfat and note what the changes are after say 2 weeks, then increase or decrease depending on the results they are getting. Where I see lots of clients failing before was not having even a starting point. An other good point you make is the calorie burn from weight lifting. Despite all the supposedly advanced knowledge we've gleaned in recent years and almost everyone and hsi dog jumping on the high intensity/ resistance ex better, cardio useless bandwagon e.g. HIIT, EPOC etc I have yet to become convinced that resistance is a great way to lose weight. If anything, most of the results I've seen people get come from diet changes. You can't do away with cardio.

@marvinloaisiga2321 9 жыл бұрын

Oh hi(: Did anyone tried the Fat Blaze Factor (google it)? Ive heard a number of great stuff about it and my mate burned lots of excess fats:)

@henryg6890 9 жыл бұрын

Dude thank you for helping me understand this stuff in the clearest and most straight to the point info I have seen yet!

@raduantoniu 11 жыл бұрын

What if I'm sedentary now but I intend to workout (moderately active) in order to gain muscle and lose fat? My bmr is 1700 calories, sedentary would be 2000 and moderately active 2600. In order to lose fat should I be at a caloric deficit from 2000 or 2600? Considering that in the near future I will be working out and need 2600 calories a day to theoretically maintain weight. Could you help me out Michael? Or anyone else who sees this - I'd appreciate it ;)

@LordSplynter 3 жыл бұрын

Great question, sadly is 7 yrs ago and without answer...

@henriettuhh 3 жыл бұрын

@@LordSplynter I guess he'll never know 😔

@ragingbeast448 3 жыл бұрын

@József 0rsós my bmr is 2600, and i eat 2900cals, Now that you mention that you can add more, just not over 1500 cals... CAN I EAT MY MIDNIGHT SNACK NOW?

@B0TZ 2 жыл бұрын

well acc to my knowledge its when u do workout(moderate active) thats when u know amt of calories u need set that as base and deduce calories acc to your goal (in intervals).its 7 years...hope you wont need this lol and you may already have a cut body

@MauriceAguilar 8 жыл бұрын

NOTE: This is for people who are under 18% body fat! If you're above that and you weigh 185, my case, you want to use your LBM, which is your lean body mass and is calculated by the following formula: weight - (weight x body fat as decimal). Then you count your macros with the LBM as your weight.

@BasementBrandon 11 жыл бұрын

Can you tell me which foods are best for cutting and bulking and which ones should I avoid so I don't gain fat on my belly?

@Aztromaniac 2 жыл бұрын

Character development

@grape2689 2 жыл бұрын

damn things changed

@DashDQ 2 жыл бұрын

This aged so *FUCKING* good.

@BasementBrandon 2 жыл бұрын

@@DashDQ I think people didn't my comment was sarcastic lol.

@unknownunkown213 3 жыл бұрын

Thanks for the video bro! You know your stuff and I love how you are so upfront and honest.

@sonamvaghani 7 жыл бұрын

thank you soooooooooòooooooooooo so much for making this video... it's been of great help...

@rockentry 8 жыл бұрын

What a great video... so much help and knowledge I gained. Thank you!

@MichaelKory 10 жыл бұрын

@shockz18 10 жыл бұрын

Well done I'm am really learning a lot from you!! keep up the good work! thumbs up

@saniasanjana9364 9 жыл бұрын

Hi! Have you tried the Fat Blaze Factor (search on google)? Ive heard some awesome things about it and my dad burned lots of unwanted fats.

@willchan3048 9 жыл бұрын

hi micheal, how do you find out your caloric needs once you've found out your lean body mass? thanks

@Loathomar 9 жыл бұрын

The description of how the level of active levels are defined is crap. Even 7 days a week of weight lifting, you MIGHT burn an additional 1000 calories per day in a good workout, but that would be the equivalent of a "moderate active level" in calories. Ei, if you are ~200lb your BMR is ~2000 calories, working out for 1-1.5 hours hard might burn 1000 calories, but that means you should increase your caloric intake by 1000 calories to stay the same weight and that is ~1.5 of your resting BMR, or the moderate level. Active level means you are active for a long pert of your day. You work construction 8 hours a day, that is active. Say you burn 400 calories per hour working construction, that is an extra 3200 calories per working day. Unless you are doing an hour + of carido in addition to your hour+ weight lifting, you should not calculate active as your caloric level by going to the gym 7 days a week. You would be far better off assuming ~500 calories per hour of hard weightlifting then to use "active levels". There are also calculators to show ~ how much each exercise will burn for a person's weight gender height and age, which people can use to ballpark their caloric needs over their BMR.

@marcotellez9060 9 жыл бұрын

Hey man I enjoy your videos man and u give me faith I had a broke leg and we'll I got really skinny and out of shape but I'm better now and ur my goal man thanks alot for the faith that you give lots of guy

@lucascallebaut3372 11 жыл бұрын

Michael, this video helped me so mutch.. I never understood how people know how mutch calories they should eat for their goals, but I followed the things you said, and now I know.. thanks man..

@JimJimPanda 9 жыл бұрын

Do you do a -500 deficit per week? Also do you replace the BMR with you LBM when calculating?

@ruzenabalanced 11 жыл бұрын

Its important what you do in rest of your day - what are type of your work/school, if you driving to job or using bike / legs, how many hours you're sitting and walking etc.

@clarkpineda1172 9 жыл бұрын

Im 16 years old at 168 pounds. My BMR is 1918 and ive been cutting for 2 months. Every week i would -100 calories so i wouldnt lose muscle. I eat around 2300 calories a day. thats a 700 calorie defict for me but im maintaining weight. i can see in the mirror changes and been making good progress at the gym. Is it possible for me to be losing fat but gaining muscle? thanks for any advice

@georgemendez3266 8 жыл бұрын

Yes it is, especially at your age when your testosterone is extremely high. Take advantage now so you can look your best when you're older

@aaronstark1969 8 жыл бұрын

I'm 17 145 and 5'11 and want to kno how tall you are

@clarkpineda1172 8 жыл бұрын

Aaronstark19 oh shit I forgot to put that. I'm 6ft

@messi1686 8 жыл бұрын

+clark pineda Is it much to eat around 4000+ calories a day to gain muscle at age of 16. I'm 5,9 feet tall, weight 147 pound and go to gym every other day, sometimes everyday? :)

@clarkpineda1172 8 жыл бұрын

yea thats a lot of calories just watch this video and figure out how much u need to gain weight. my guess maybe around 3000ish calories.

@NewbieFitnessAcademy 6 жыл бұрын

Thanks for sharing this! Knowing your daily calorie intake is definitely key to losing weight!

@Sinehmatic 10 жыл бұрын

How accurate is this for teenagers under 18?

@LDTube-pz9fq 10 жыл бұрын

it depeds how much under. 16-17 is probably equally accurate, 13-14 you have probably to factor in 400-500 extra calories for bone growth

@NewbieFitnessAcademy 6 жыл бұрын

You're better off using MyFitnessPal

@naajix 5 жыл бұрын

this is the most educational video i have seen for a very long time. God bless you man, really appretiated this.

@BasementBrandon 11 жыл бұрын

Haha got to keep the troll streak alive.

@chasedamm8299 3 жыл бұрын

Bruh what

@xxsamanda 9 жыл бұрын

great video! thanks for breaking it down into something I could actually understand lol - I'm just starting to get into fitness and all this macro stuff is overwelhming

@BasementBrandon 11 жыл бұрын

Got to keep things interesting ;)

@greveeen 11 жыл бұрын

Thanks for the help man, this is the main thing that is keeping me from progressing with the gains

@nizzyneyrogers1181 10 жыл бұрын

Can you build muscle on maintenance calories ?

@virsi123 6 жыл бұрын

nizzyneyrogers Eric Helms talks about that on OmarIsuf's channel

@NewbieFitnessAcademy 6 жыл бұрын

Yes. Absolutely

@carleyjo967 3 жыл бұрын

this is so helpful, Thank you for sharing!

@TheClimbingDietitian 3 жыл бұрын

Hey :) was passing through and saw your comment and wanted to ask how's the progress is going?

@josephhumphries5317 4 жыл бұрын

2:20 I’m neither I’m a dolphin

@iamapokerface8992 4 жыл бұрын

@rushikeshpatil1157 3 жыл бұрын

Me too

@TheWondrous1 10 жыл бұрын

Great channel bro! Keep it up!!

@ObiWanSatoshi 9 жыл бұрын

Thanks mike! Youre the best. Old school michael vid lol

@domspiros 2 жыл бұрын

Love ur sense of humour bro! Love from Bulgaria

@Stockfish1511 9 жыл бұрын

my maintain weight is 3900. jz

@Stockfish1511 9 жыл бұрын

***** 6,7 ft (201 cm) 230 pounds (104 kg)

@YoOnurMuscle 9 жыл бұрын

Vladimir Putin Can i be you lol

@blu2194 4 жыл бұрын

I spent the first 6 months of my journey eating way less than I should have, yes I’ve lost 70 pounds (220 - 145), but 20 pounds of that was muscle, now I’m 145 with a body fat percentage of 16%, was originally 35%. I was eating about 1400 calories a day, with going to the gym and working out everyday, when I should have been eating 2000 - 2200. My lean body mass went from 145 to 125, mistakes have been made, but I have educated myself properly now, and am pushing to fix those mistakes.

@TheClimbingDietitian 4 жыл бұрын

What are you doing currently?

@sarahlouise.training 8 жыл бұрын

Do you eat the same amount of calories on a workout day as a rest day, if you're trying to gain weight?

@notennakamoto4552 8 жыл бұрын

+lotte måtte of course maintain same level, except you guys want to rest more than 4 or 5 days.

@naits95 8 жыл бұрын

+lotte måtte Your muscles are growing on rest day so hell yeah. Consistency is key.

@illest7273 8 жыл бұрын

On a workout day definitely make sure you are consuming Carbs, Proteins, and Calories. If it is the day after a workout, make sure you eat healthy but pack it in!!

@almutasimabujabal5260 8 жыл бұрын

yeah you should eat the same calories in the rest day

@eas3873 7 жыл бұрын

Thanks very much for your time on this! Huge help.

@FPTanky 8 жыл бұрын

so im 6ft 6" and i have to eat 4000 kcals. holy fuck that sounds a lot. i usually ate about 2500 kcals and i was wondering why i didn't grow as much muscle as my friends do. will change my diet then :D thanks alot

@rudymelo880 8 жыл бұрын

+vukxx Either you're overestimating your energy expenditure when you say 4,000 or you 2,500 is a lot less food than you think it is. I'm losing more than a pound a week eating about 1.3 lb a week eating 2200 a day average. People forget to add up cooking oils and even slices of bread lie on the package about calories. It will say 120 calories per slice but when you weigh out the slice it is considered 1.3 slices or something like that so in actuality it would be 160 in this case

@FPTanky 8 жыл бұрын

+Rudy Melo nope i calculated that correctly trust me... i even checked the weight of my average slice of bread and so on. anyways i changed my diet and i m consuming about 3250 cals per day now (cooking oils added)... so im hoping for the best

@rudymelo880 8 жыл бұрын

+vukxx Oh, I think I thought you were cutting..I don't know why I read that wrong

@BravingTheOutDoors 11 жыл бұрын

Michael, I'm 32yo, 180cm, 76kg (167lb). My BMR is 1790, my work and lifestyle fits 1.2AF but I do work out every day quite vigorously. Thing is, if I'm not working out I'm either sitting or laying down. So here's the thing, if I calculate it according to what you said (1.725AF) I need 3087.75CAD but if I calculate according to 1.2AF and then add the amount I burn in a normal workout it's 2340CAD which is a huge difference. TBH, 2340 sounds much closer to reality in my view. Opinions?

@davidmares4523 9 жыл бұрын

Damn i have to eat 4000 to gain wait that sounds hard

@Duarte332 9 жыл бұрын

+David Mares 3 slices of pizza and a coke

@nolanprice4161 8 жыл бұрын

+Brandon Duarte c? *thumbs up*

@rinatsaber 8 жыл бұрын

+David Mares LOL

@Subcontinentalclips 8 жыл бұрын

+Brandon Duarte .. then again thats not clean bulking.. its like consuming most of the energy through fat which is not healthy anyway

@mayukhsen8195 8 жыл бұрын

Do 2500 kcal from smoothies. Do 5 smoothies a day. Sample smoothie: Put in 100gm roasted chickpea flour, 50gm oats, 2 bananas and 2 cups of water. Put in vanilla essence(or whatever flavor you prefer)... That's 33 gms of protein and 500kcals. Do five of these a day. 2500kcals, dang... Let the rest come from food. Good luck.

@Sandeep_Hande 9 жыл бұрын

Best video over KZfaq which I found useful to understand.. Great job brother..!!!

@QuranSprouts 9 жыл бұрын

What if your total day is sedentary (desk job), but you work out 5 x a week hypertrophy?

@derekroberts5931 9 жыл бұрын

Vakas Shah This is from the Harris Benedict model- which was made in the later 1910s....this is actually inaccurate 60% of the time. Harris tends to over estimate. Start with your maintain goals- and you will prob add and limit fat. Also to answer your q, your 1.55 your BMR!

@QuranSprouts 9 жыл бұрын

Derek Roberts thanks mate

@saby8765 9 жыл бұрын

Vakas Shah bro then you are not considered sedentary. May be active...

@QuranSprouts 9 жыл бұрын

saby8765 Yes, but I'm sat down for 9 hours a day, sleeping approx 6-8, relaxing for about 1-2. That makes 15-19 hours doing nothing, with 1-2 hours in gym.

@derekroberts5931 9 жыл бұрын

Vakas Shah It really is about your workout routine. I would say go under those numbers. You have to just get a baseline and go with it. Like for me they say 3100 or more for bulking, while I can gain at 2800. When I cut 16 lbs in 14 weeks, I was getting 2100-2400 a day. 320-350 carbs, but only 55-67g a fat a day. I should have had more protein, but since I was eating less it was a bit harder. However, you learn. So some might say how can you lose weight at those carbs? Reduce fat. So from those numbers we can presume my maintaining calories are 2600. 2800-3100 for an ok bulk. Anything over would be bulking, but not as clean. 2800 more for keeping most fat off while gaining some muscle...although those numbers can change. Below 2400 and I lose fat plus some muscle( hard to get around )...so 2100 would be a big cut for me.

@foxhounduk2k8 11 жыл бұрын

you're an inspiration man, keep this up! we are indebted to you.

@warrenstarc820 9 жыл бұрын

Why you screaming bro ?

@Anastasia-ye9yg 9 жыл бұрын

Turn the volume down 😌

@VincentLegent 10 жыл бұрын

cutting on 2800 for 20 days now, slowly leaning down. Thank to you Michael I started tracking macros with myfitnesspal, best decision of my life!

@saulnavarro7009 7 жыл бұрын

wow just found out my calorie intake in less then 5 minutes with this simple explaination , THANK YOU !

@xI2eLuHVaNTx 11 жыл бұрын

You should do a video on skinny fat individuals and what route they should take (Bulk or cut)

@jadjohnny 10 жыл бұрын

Thank a lot Michael. It really was helpful to watch and get a more clear idea of the whole process. Keep going with stuff like this... it inspire me a lot and make me think twice and analyze my whole eating habits and Macro. My respects and sincere greetings buddy.

@LookOut4Detoxx 11 жыл бұрын

Michael, your vids are amazing. Thank you for all your help!

@Mountainlion25 10 жыл бұрын

Awesome video, really full and thorough info for loosing/gaining.

@gabrielgalvan9534 9 жыл бұрын

Really appreciate you making this video. I found it to be really helpful.

@ravh6011 11 жыл бұрын

Amazing video Kory, great information! Definitely think you should go into more detail regarding nutrition

@zikuskate 11 жыл бұрын

Man, I been watching your vids for quite some time and I just wana say that you inspired me in so many ways, not just in gymming. So thank youu and a big shout out from Morocco !

@SuDiverse 11 жыл бұрын

Hi I'm seeing you from Norway. This video finally clarified my idea regarding calorie "counting". THANK YOU a lot! :)

@TruthHurts_ 9 жыл бұрын

Thank you so much been looking so hard and no one explains this properly , thank you for the help I've been struggling so much to find my calories needed , thank you!

@keifer7813 2 жыл бұрын

Great video man. Thanks for breaking it down

@y0u5uf 7 жыл бұрын

That was a bloody impressive video.. All the nuts and bolts explained in such an easy way to understand. I've gone from being a total Noob, to feeling like I understand what the heck to do.. Thanks so much .

@samitambre 10 жыл бұрын

excellent work bro. appreciated ur hard work and simple explanation . were informative . thanks a million

@ryanthibodeau7177 8 жыл бұрын

GREAT video, exactly what i was looking for! Easy to understand.

@CintyM.Marquez 9 жыл бұрын

This video was very helpful and answered all of my questions. Thank you for it so simple to understand.

@benjaminchyau 11 жыл бұрын

Workout, eat right, sleep well. Stay in a positive mental state. Intake protein to repair muscle fibers while you sleep. Calories really depend on whether you want to lose, gain or maintain weight like he says in the video above.

@yaumatthew5682 10 жыл бұрын

such an epic vid man !!! didnt know about all tht stuff until today !! thanks man

@Whasianphil 2 жыл бұрын

Thank you for this well explained out video ! I’ve been looking for so long how many calories I need for my personal daily calories but all of them are basically cookie cutters , thank you so much for this video fam !

@spcooper94 10 жыл бұрын

I love this youtube channel. So informational

@danielduenas7652 10 жыл бұрын

This video had everything I was looking for. Thank you so much. Keep up the good work.

@DaemonVO 10 жыл бұрын

Thanks man- I knew all of this in the video but i have friends who seemingly can 't grasp the concept so this helps them conceptualize it :)

@sampj7852 9 жыл бұрын

Thanks for your outstanding job Michael

@hdinfantry 11 жыл бұрын

As always a very good video with a ton of information. Well done. Kudos

@vettechick99 8 жыл бұрын

great videos. super easy for a newbie to understand, yet not pandering. Thanks!!

@rohanam9299 9 жыл бұрын

i was really confused thank you for the clean explaination bro !

@RiveDopezz 3 жыл бұрын

Nice one mate, extremely helpful

@noorqattoum118 2 жыл бұрын

Thank you Micheal ! Super helpful

@joeklees417 10 жыл бұрын

This video helped me really get a sense on what I need to eat and get more serious about controlling my health and understanding my body! Maybe post some just basic Protien, Fat, and Carb foods that are healthy that people should incorporate in their diet. Again thanks so much