How to Calculate Maintenance Calories | Fat Loss & Muscle Gain Guide
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How to Calculate Maintenance Calories | Fat Loss & Muscle Gain Guide
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YouTubeFlexSweat
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Step 1: Estimate your maintenance calories (how many calories to stay the same weight) ⚡️A quick starter: multiply your body weight in pounds by 12–15. ⚡️Example: 160 lb × 13 = 2080 kcal (rough estimate) Step 2: Create a small deficit ⚡️Subtract 300–500 kcal from your maintenance estimate. ⚡️Example: 2080 − 350 = 1730 kcal per day Step 3: Track and adjust ⚡️Track for 1–2 weeks. If you’re not losing about 0.5–1 lb per week, adjust by ±100–200 kcal. ⚡️Aim for steady, sustainable loss rather than f
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TikTokcoach_raibon
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Welcome to nutrition 101 bulking edition. In this video I show you how to find your bulking nutrition which includes your calorie intake and macro nutrient allocation. This is a benchmark system so it will get you pretty damn close but for some it will need a little personalization. I gave you a very generic and highly used macro allocation on purpose because it’s easy and it works. Also, I briefly go over the concept of maintenance calories as well as what a surplus is. When bulking you need to
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A simple guide to your weight loss. A calorie calculator can determine how many calories you need to consume daily. Less than 500 cals from your maintenance calories for cutting phase. #caloriedeficit #weightloss #fittok #gymtok #fitnessph #fitness
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