How to find your maintenance calories

Рет қаралды 406,294

Күн бұрын

How do you find your maintenance calories? 🔎
When it comes to tracking calories, everyone is different. So even if someone was 5'4 and as cute as me, there maintenance calories could be lower or even higher even if they have more muscle. No matter how accurate you are at tracking calories, your weight will always fluctuate on a daily basis even if you eat at maintenance.
But if you want to start tracking your calories and you want to know what your maintenance calories are, then here's how to do it:
1. Use any calorie calculator to grab an estimated maintenance
2. Download a food tracking app and input that as your maintenance and hit those calories for 3 weeks
3. Log your weight everyday and grab your weekly average. If your weekly average is gaining or losing more than 200g every single week, then lower or raise your calories by 200 and repeat until your weight stabilises!
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Пікірлер: 289

@exhausttimeline7112 Жыл бұрын

From hanime tv to calorie calculator 😂😂😂

@NateAnd15 Жыл бұрын

Shit had me dying 😂😂😂

@l_eel_em Жыл бұрын

It’s the best calorie calculator 👀

@thegamingzonkey7036 Жыл бұрын

Can’t tell if that shit was purple or not 🤔

@FadeSwaX 9 ай бұрын

@@thegamingzonkey7036 Its was.

@cycloneff2582 9 ай бұрын

@@l_eel_emthat helps in deficit

@ripyahomiesiknowumissthem2579 Жыл бұрын

Hanime will defo make me lose a bit weight even at maintenance due to excessive cardio 💀

@simzblack1571 Жыл бұрын

Don’t forget the water weight you gonna lose from the cardio 😂

@MB-we4dx Жыл бұрын

🤨

@stanley1431 Жыл бұрын

yeah i’m pretty sure jacking off actually burns cals LOL

@l_eel_em Жыл бұрын

Ayooo 😂😂😂

@thhndy Жыл бұрын

Forearms every single day but only on one arm

@PomuLeafEveryday Жыл бұрын

My dude is cultured

@l_eel_em Жыл бұрын

You know it 😎

@SniebeI Жыл бұрын

man the zoom on your gf when you say "what you eat" was crazy 😭

@l_eel_em Жыл бұрын

😂😂

@Simply-a-entity Жыл бұрын

I can wait for you to win your competition shawty you’ve been working hard you deserve it

@l_eel_em Жыл бұрын

Thanks bby 🥹❤️

@ij8207 Жыл бұрын

Saw hanime tv, went and searched for it, thinking it was a Korean streaming service. Well... let's just say my screen is cracked 😅

@l_eel_em Жыл бұрын

HAHA

@shoobzy3431 Жыл бұрын

Bruh if you're serious that's hilarious, hope nobody was around to see it happen

@morbidlyxobsessed Жыл бұрын

Your physique is so well balanced!

@l_eel_em Жыл бұрын

Thank youuu 🫶🏼🫶🏼

@AnimeOnACouch 21 күн бұрын

Hanime link was purple you've definitely been there before.🤭😂😂

@UlisesCruz_ Жыл бұрын

Biggest rule if you are cutting, under estimate your maintenance calories and stay at a deficit. Thank me later

@musaabeldakkour5001 Жыл бұрын

Thanks a lot for providing us with your spread cheat to track weight progress, really makes it easier to track weight loss. Keep going with your amazing fitness content

@l_eel_em Жыл бұрын

Ayee youre very welcome! 🙏🏼

@swdnLoL Жыл бұрын

Is it available for download?

@l_eel_em Жыл бұрын

@@swdnLoL you can download it here lee-lem.com/resources

@MamaGEdits Жыл бұрын

the perfect loop doesn't exsi-

@l_eel_em Жыл бұрын

👀

@cinaberri Жыл бұрын

your voice is so comforting omg

@l_eel_em Жыл бұрын

🥹❤️

@mauz791 Жыл бұрын

Flawless editing as always

@l_eel_em Жыл бұрын

Thanks bb 😘

@paypalmymoneydfs Жыл бұрын

I got my RMR tested, it had me 1625. One calculator had me at 1900.

@l_eel_em Жыл бұрын

Time to test it!

@animagamer2 Жыл бұрын

Love these videos. They feel more sincere to me somehow.

@l_eel_em Жыл бұрын

🫶🏼🫶🏼🫶🏼

@infj1518 Жыл бұрын

yurrrrr i’m always here 🔥🔥

@l_eel_em Жыл бұрын

Lesgooo 🙌🏼❤️

@IgotJuicee Жыл бұрын

mane lee is just lee, i love lee

@l_eel_em Жыл бұрын

Love you too qt patootie

@mx_nana_banana Жыл бұрын

a good calorie tracking is my net diary.

@Mexicanmike87 Жыл бұрын

That’s what I use! I like it better than my fitness pal personally

@l_eel_em Жыл бұрын

Ooo ive never used it before! May have to check it out 👌🏼

@mx_nana_banana Жыл бұрын

@@l_eel_em it’s very good, all of the tracking tools are laid out in an easy to use way, and they’re quite accurate as well.

@afrodanealy-speare4251 9 ай бұрын

Thank you for your help 👍🏽

@Thence Жыл бұрын

Bros scanning his girl😂😂😂

@l_eel_em Жыл бұрын

👀😂

@AC-xi4yn Жыл бұрын

Absolutely cultured site of choice

@imran4968 Жыл бұрын

Your coaching is gonna be hella good.

@Yolohssjjhdjsjdjdd 7 ай бұрын

Thank you dude 🤟

@satrn_amp Жыл бұрын

well what can I say…bro is cultured fr

@jamieparker7311 Жыл бұрын

If you have a good fitness watch, it will provide resting calories along with active calories. I’ve found them pretty accurate. I have an active job and was finding myself binging trying to stick to the deficits based on those spreadsheets, but being able to eat intuitively based on calories burned each day has helped me stay consistent.

@glamoursharp Жыл бұрын

What watch do you use? 😊

@jamieparker7311 Жыл бұрын

@@glamoursharp I have a Garmin Instinct. There’s a difference between the capabilities of a “smart watch” verses a “fitness watch”. My fitness watch provides much better data overall.

@lahogoni9756 Жыл бұрын

Coach Eugene made an excellent video on this regarding genetic gut bacteria affecting maintenance calories as well. People definitely do have varying individual attributes to their caloric intakes!

@Sumnerstrain Жыл бұрын

eugene teo?

@l_eel_em Жыл бұрын

Eugene teo is great! Plus he’s australian asian too hehe

@gavinglenn7243 Жыл бұрын

we need your chest workouts tho, like whats your go to workouts for more toned and bigger chest

@l_eel_em Жыл бұрын

There’s nothing fancy tbh! I personally dont do bench press, but i do majority of the other exercises. Id just choose your favourite exercises for chest, stick to them for a long time so you can progress on them properly, and allocate it extra volume (15-20 sets per week)

@BurgerDeez 4 ай бұрын

Share that spreadsheet dawg.

@Osprey1994 9 ай бұрын

Man of culture. ❤

@SpasmicGamer Жыл бұрын

I'm glad you made a video on this after my last comment. I had to look up what "maintenance calories" meant. 😅

@l_eel_em Жыл бұрын

Hahaha i gotchu 🙏🏼

@matthaiosdoesart1453 6 ай бұрын

Thank you 😊

@silentvosk421 10 ай бұрын

Can we get a cooking tutorial on that delicious looking Ramen tho

@alayshah4494 Жыл бұрын

Hey can you do a tutorial on how to use this tracker effectively! Thank you!

@abelbogale6806 Жыл бұрын

Bro I’m surprised u don’t have a million subs

@l_eel_em Жыл бұрын

One day 💪🏼😤

@beamscodm6168 Жыл бұрын

Bro that wrong site is not even close to the calorie calculator 😭😂💀

@l_eel_em Жыл бұрын

😏😂

@nottgoogle4583 Жыл бұрын

I agree hitting those calories everyday is hard also u gotta eat enough protein too

@l_eel_em Жыл бұрын

Fr fr 😮‍💨

@imran4968 Жыл бұрын

Hanime TV 😅 gonna try that calorie counter.

@shekharsatpathy Жыл бұрын

I went to same website to calculate my maintenance calories, I burnt a lot of calories after that

@l_eel_em Жыл бұрын

😂😂😂

@Thunderzap77 Жыл бұрын

Man of culture

@l_eel_em Жыл бұрын

😏😏

@neilsen8081 Жыл бұрын

This guy has the most sus and the most informative fitness content😂😂

@akromawrath7353 Жыл бұрын

Awesome 👏👍😁

@l_eel_em Жыл бұрын

Thank you!!

@pavelmahr9582 Жыл бұрын

Duude, we are using the same calculator all these years :O

@taus.b Жыл бұрын

Love this guy😂❤

@l_eel_em Жыл бұрын

😘😘

@taus.b Жыл бұрын

@@l_eel_em 😘😘😘

@charleslim1267 Жыл бұрын

hii lee! just wanted to ask u whats ur skincare routine or things that help u to brighten ur face up esp for teenagers like me growing up with acne?

@l_eel_em Жыл бұрын

Ill make a video in the future but it’s nothing that special tbh! The main products i use is a cleaners, moisturiser and retinoid but if you have quite a lot of acne then i would recommend getting prescribed accutane My skin was a lot worse and accutane helped clear it up for a while. My acne has come back, but nowhere near as bad, and it’s a lot more manageable!

@MrKanonKun Жыл бұрын

Thank you senpai 🙏

@l_eel_em Жыл бұрын

Very welcome! 🫶🏼🫶🏼

@avxshk 4 ай бұрын

Gyaaaatt

@BROALEX99 3 ай бұрын

4:49 احمد كفته برضو بش عمو كيرمي وخطة سحلبية😃

@angulodagreat 7 ай бұрын

The hanime lookup made me stop the whole video 😭😭😭 I’m crying lmao

@lisabeck5582 Жыл бұрын

During the month of March, my calories increased 42% and my weight dropped by 7.3%. During the month of April, my calories increased another 8% but my weight dropped only 3.3%. My weight loss was obviously slowing by more than 50%, indicating that (assuming I maintain the same activity level) I could still afford to add a few more calories. Using ratios based off of weight loss and caloric intake, I believe I can maintain or possibly even start gaining with as many as 1800 to 1900 cal a day which seems like a lot since I’m only 5’2 “, but I’m not complaining since I like to eat. Bracketing by 200 doesn’t seem like a bad idea in the absence of data or a willingness to apply a little more math to it, but if you’re willing to collect the data and do the math, it might be a better solution for you. Pun intended.

@mercyihebuzor7220 6 ай бұрын

Wait... You INCREASED calories and still lost weight??? How???

@lisabeck5582 6 ай бұрын

@@mercyihebuzor7220 I think it simply boiled down to my activity level was beginning to increase and therefore my body required more calories.

@papasalvo Жыл бұрын

OK for an alternative solution to this I recommend getting a Renpho scale. I got one put my height weight age and activity level in on my account weighed myself and it tells me my BMR which would be maintenance I started eating less than the amount it tells me every day and as long as I'm 200cals under I lose weight when I eat over the amount it gives me I gain. Idk how accurate it is exactly but it works for me Ps. They do have an option for a scale that goes to 500lbs if ur worried about that

@BaoGobbler Жыл бұрын

Subbed just for hanime. Cultured af 🙏

@l_eel_em Жыл бұрын

Lesgooo another man of culture 😎

@Lite727 Ай бұрын

Ok so we’re all gonna ignore the wagon Ight then

@CaptainBarbaros92 6 ай бұрын

A true man of culture

@JoelMatee Жыл бұрын

love you BDE.

@l_eel_em Жыл бұрын

❤️❤️

@ranchlord77 10 ай бұрын

Hanime… well cultured, I see you are 😏

@Adddri19Jj Жыл бұрын

I'm a 5"4 female with 128 pounds of weight i've been trying to lose weight as fast as i can so i've been following this plan where i only eat 550-700 cals per day +carbs being as low as possible and it's been going great so far +i have one day a week where i fast between 24-28 hours to clean my body and refresh it never been happier PS: **If you can't tolerate hunger then don't do it **

@kirin6074 Жыл бұрын

losing weight doesn’t mean being hungry, eat highly satiating foods like potatoes and popcorn, also 550 calories is way too low

@lovingheize 8 ай бұрын

550 cals a day is gonna wreak havoc on your body and your metabolism, please don't starve yourself

@massey1299 Жыл бұрын

🔥🔥🔥

@l_eel_em Жыл бұрын

🙌🏼🙌🏼

@arnavagarwal751 Жыл бұрын

Ma bois a man of culture

@l_eel_em Жыл бұрын

You know it 😎

@JoinLooksmaxDotOrg Жыл бұрын

I’m 6’5 110kg my maintenance calorie intake is 3280

@meomeomeomeomeow Жыл бұрын

Damn you’re fat

@aq421 Жыл бұрын

fat

@l_eel_em Жыл бұрын

That sounds about right! Make the most of those cals bro! 💪🏼💪🏼

@Alteronx Жыл бұрын

Might spend a little too long there if i end up using hanime's calculator 👀

@l_eel_em Жыл бұрын

Extra burnt calories never hurt anyone 👀

@benblack28 Жыл бұрын

bro is caked up 😦

@l_eel_em Жыл бұрын

😘😘

@joshuathompson8340 Жыл бұрын

That food looks so good. 😭

@l_eel_em Жыл бұрын

It was 🤭🤭

@nf1426 Жыл бұрын

I‘m currently at ~1500 cals a day because that’s how much I’ve been eating to lose weight but now I‘m just maintaining. Haven’t even reached my weight goal. :( I can’t go lower than that

@beamscodm6168 Жыл бұрын

Bro went to the forearm workout site instead of the calorie calculator 😂💀

@l_eel_em Жыл бұрын

👀😂

@de341f6 6 ай бұрын

Instructions unclear, my maintenance calories is Bible Black

@gavingranado2146 Жыл бұрын

What spreadsheet do you use to log in calories my dudee

@sandrinemurray2832 Жыл бұрын

Useful USeful USEFUL!!!!!!

@l_eel_em Жыл бұрын

🙌🏼🙌🏼

@MarijuanaGuy 8 ай бұрын

I found mine at Liurnia of the lakes, had to kill a dragon to get it

@The_Flo_Show 5 ай бұрын

what app is that?

@freddyfox5002 9 ай бұрын

is it possible to eat below during the week And then indulge during the weekend?

@shreyasarojkar5267 Ай бұрын

Eating in your maintenance calorie and enough protein! Will lead to hypertrophy or not ??

@bijaksetiapsaat Жыл бұрын

Could you share the tracker sheet?

@l_eel_em Жыл бұрын

It’s on my website

@justindian1508 Жыл бұрын

I can never get over the fact that you are 70 kg at 5'4 💪🕶 I have said it and I will say it again you are a tank ( sussy baka but a little sus don't hurt no one) Hen.... What 💀( sometimes being sussy can be exhausting)

@l_eel_em Жыл бұрын

Your friendly neighbourhood buff sus asian guy 😎

@justindian1508 Жыл бұрын

@@l_eel_em factz right here 😎

@lucacrasuc5927 Жыл бұрын

Why does it say in the comment section that there are 0 comments on the shirts but most of the time there are over 100 or 1000 comments already?😂

@l_eel_em Жыл бұрын

People are too fast 😮‍💨😮‍💨

@lucacrasuc5927 Жыл бұрын

@@l_eel_em it’s perhaps an error

@chino_tae3694 Жыл бұрын

Love u ;)

@nataliaramirez1290 Жыл бұрын

Advice to RAISE your maintenance calories? I'm currently maintaining on 2200 and I'd love to get to 2400 with good body composition lol

@l_eel_em Жыл бұрын

If you arent already doing it, 10k steps per day can help bump that up a little bit! As much as i hate doing it, it gets easier, and steps alone actually increase your general health by quite a bit Otherwise, as you build more muscle overtime, your maintenance will eventually go up too ☺️

@nataliaramirez1290 Жыл бұрын

@@l_eel_em already on 14000 while training in the gym 😁✨ I pace a lot ahaha. I'm game though, let's see how far building muscle can take me 👀🔥

@jaxbo202 Жыл бұрын

Commenting so I can find this later.

@l_eel_em Жыл бұрын

❤️❤️

@Bettertomorrow517 Жыл бұрын

❤❤❤

@l_eel_em Жыл бұрын

Dayum shawty u sxc

@Valiahd Жыл бұрын

Does the timing of weighing yourself matters ? I mean if my last meal in the night was at 10pm and I weigh myself at 8am, it means I should stick to that 10 hours interval for the next days?

@l_eel_em Жыл бұрын

Ideally the environment when you weigh yourself is the same, but i wouldnt stress if you cant. As long as it’s first thing in the morning and after you poo and pee! Sometimes i never wake up at the same time everyday but i still just weigh myself ☺️

@WaylanCicogni Жыл бұрын

I've been eating 1700 calories a day for 2 months now and I've lost 9 pounds but I'm a little worried that that will slow my metabolism

@l_eel_em Жыл бұрын

Your metabolism will slow down eventually, but since youve been at low calories for 2 months, id recommend going back to maintenance for 2-4 weeks just to give your body a reset, and then go back into a deficit! That should kickstart your weight loss again! The most youd gain by going back to maintenance is probably 1kg so i wouldnt stress!

@jtg5928 Жыл бұрын

No wonder my cut was successful. Ever since I've discovered Hanime a year ago, it tremendously helped me lose weight

@l_eel_em Жыл бұрын

Burns those calories fr 👀

@Eraeriel 9 ай бұрын

is that just an excel sheet ? or like an actual app or site ?

@NouYunho Жыл бұрын

Nice hanime

@l_eel_em Жыл бұрын

😏

@bansky7617 Жыл бұрын

THE HUMOUR IS OUTTA CONTROL!!

@l_eel_em Жыл бұрын

😘

@ifeanyimelvis4325 9 ай бұрын

Does decrease in weight mean decrease in muscle

@Gooie 6 ай бұрын

Where did you get a scale from?

@The_only_trueX3 11 ай бұрын

* Thunder thunder * You should put on a femboy maid suit NOW!!

@jaellarios9716 5 ай бұрын

If I want to go down 20 lbs do I put my desired weight or do I keep it at my present weight and go down 200 every now and then till I reach said desired weight?

@ASK-hn3di Жыл бұрын

My maintenance is 1,450... Yikes

@l_eel_em Жыл бұрын

Hmmm try this calculator! www.jamessmithacademy.com/macro-calculator/

@DuantCool 2 ай бұрын

I vote for more of that hip roll and cake 🤩😍😸🎂

@soniczforever5470 10 ай бұрын

I seem to be maintaining at 600 calories a day which isnt right i also walk 4 hours a day. I have an underactive thyroid so i will be phoning my doctor if i discover this to be the case

@lovemcu9051 Жыл бұрын

Where can I find the Excel you are using to track your weight?

@l_eel_em Жыл бұрын

You can download it here :) lee-lem.com

@greatnesssuper3017 Жыл бұрын

Hi Lee, if u don’t mind can u share the template that u use? 😊

@l_eel_em Жыл бұрын

You can find it here! lee-lem.com/resources

@mechanee9444 10 ай бұрын

does bulking help gain heigth?

@AUNTIGLINGLING 22 күн бұрын

Hey man. I want to lose 20-30kg what should i do and like. Its so complicated! What do i eat. How much do i lose

@Lynox12 Жыл бұрын

Ahhh I see you are a man of culture as well 🙂

@l_eel_em Жыл бұрын

😏😏

@vinnysoresi7164 Жыл бұрын

Dexascan

@x-31mej0r-5 7 ай бұрын

Per calculators my maintenance is 2700 I work out about 6 times a week for about 2 hours and do 12k steps I decreased calories to 2300 and eat back 30% calories burned so puts me back around 2700 but I'm not seeing any progression is something off with my math or my thinking I'm not seeing?

@theongardiner6208 Жыл бұрын

Yeah the himan body is very weird, I'm a 5'5 128lbs 15 yr old and my maintanence calories are a little over 3000. I track very strictly so I know those numbers arent skewed or anything.

@l_eel_em Жыл бұрын

Haha dayum that’s so good 👌🏼👌🏼 The cut in the future is going to be ezpz

@babalala32131 Ай бұрын

I just realized to lose 50 pound you must be a whole year in a caloric deficit so if a big if you do everything right everyday you might see your goal achieved in one year or more if you skip few days . Holy fuck