Most Calorie Calculators Are Wrong
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- Опубліковано 17 гру 2018
- Then how many calories do you need?
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Навчання та стиль
No idea if these calculators are ever accurate, I just eat according to my appetite. Been on one huge, long lean bulk ever since I started lifting.
The good life!
Same, but i have huge appetite
O C man give me your appetite genetics
Same thing, but I eat more than my appetite by 200-500 calories and it's has been working great, have gained 20-25 pounds since I started 2 years ago and about the same bodyfat% I started with.
I have been on a bulk since i was born
The BEST way to determine your TDEE is through experience.
True.
totally agree the TDEE is affected by hormones,metabolism, training etc...
I’m 17 and lift and do sprinting 4-5 times a week I train is it okay to eat 3,200 calories
@@Gl-futebol @Santos
Possibly, but you'll figure this out with experience. Eat 3200 and see what happens
Im 15, do mma intense twice a week, running intervals every day, full body x2 a week super high volume, and eat approximately 4500-5000 kcal and maintain my weight for the past 4 months!
Most if not all calculators say my maintenance is 2600. Yet I’m Currently maintaining on 3400. Like you said, when I was younger I followed the calculators religiously and made no gains despite lifting for a few years.
Same here bro.. most online calculators say I should eat 2500 cal to maintain weight at current activity level while I am hardly ever gaining an ounce on 2800. Calorie calculator are bs
yall niggas giving all these numbers but no stats of age, hegiht weight etc
Awesome good to know thank you 💪🏼
Been on a streak with these videos my man, awesome to get home to one every day
This guy is great. Also love how his videos are short and to-the-point. I don’t need movies for fitness tips. I need quick facts like THIS.
This is so true after 3+ years of training my TDEE is actually pretty low. Maintenance is 2200 to 2300 and I train 6 days a week push, pull, legs. Finished a power meet and will change training when new year resolution happens. The great thing about my TDEE is don’t need to spend a lot on food to bulk and especially to cut and I prefer it that way. I have done a strong man competition with a specialist coach which I was eating like 3k calories and my gawd I feel so bad for people who need to eat a lot to bulk up. RIP my bank account.
What’s your height and weight just curious to see if that’s playing a factor.
Realest content on this topic anywhere on UA-cam. Salut Bear
The biggest problem I've noticed with the calculators is that they don't account for body composition, just total weight, even though fat free mass is considered the greatest single indicator of BMR. So I poured through the literature and found an equation that had the lowest margin of error for BMR (which none of the online calculators use) which does account for body composition. I then I added additional levels to the activity factors and gave specifications for what qualifies for each activity level. Still not perfect, but way better than any calculator I've seen. Here's the BMR equation and Activity factors I found and use if anyone's interested (note that FFM and FM have to be in kilograms):
BMR
Men: 898-3.32A+14.3FFM+6.46FM
Women: 682-3.08A+12.9FFM+5.9FM
Activity
Bedridden (Basically no activity): BMR*1.2
Sedentary (low NEAT low exercise): BMR*1.53
Active (low NEAT 3-4x weekly intense exercise or daily moderate exercise/moderate NEAT 3-4x weekly moderate exercise/high NEAT low exercise): BMR*1.76
Very Active (low NEAT daily intense exercise/moderate NEAT 3-4x weekly intense exercise or daily moderate exercise/high NEAT 3-4x weekly moderate exercise): BMR*2.25
Extremely Active (moderate NEAT daily intense exercise/high NEAT 3-4x weekly intense exercise or daily moderate exercise): BMR*2.5+
I love your current style. Suits you really well
Great honest informative videos. Thank you AlphaDestiny
Thank you too, glad you enjoy the videos.
“Cause me to get shredded when I don’t want to” LMAO I wish I could accidentally get shredded
TDEE was biggest bs I ever used. They told me for 10% deficit when I first started lifting and tried to lose weight that I needed to eat 1,500 calories. So I tracked everything and did. Lost more then 10 lbs in a month when I first began lifting. Was the biggest mistake ever probably lost tons of lean body mass in the process too. Way too extreme of a calorie deficit. Just count calories watch scale and keep an average of each week that is best way from my experience.
Damn bro!
Mine was way to low wanted to bulk up but lost weight
Lol fuck man. Should have upped it once you lost the first 3
I had experienced the same thing in the past I was supposed to bulk and ended up losing 4kg in about 3 weeks
Honestly, I doubt you lost much muscle mass in a month and in all likelihood you jump started your weight lifting career. Yeah you may have lost some muscle mass, but you are now 10 lbs leaner and can eat at slightly above maintenance and gain tons of muscle with hardly any weight gain... and the weight you do gain will be mostly muscle. IMO cutting should be the first step. The leaner you are the easier it is to gain muscle. The leaner you are the harder it is to gain fat. The leaner you are (within reason) the healthier you are. The leaner you are the better you look. Overweight people that jump right into a bulk never seem to get it under control and they just turn into Fatty McFattAsses... So count your self lucky. You survived an extreme cut and now you are ready to put on some serious muscle.
So true. You should always figure out your maintenance calories on your own. Yes it can take a few weeks to find out and yes it is long, but it's a small sacrifice that will greatly benefit you in reaching your goals. Heres why. If you rely on a TDEE calculator and are trying to lose weight, this commonly happens:
- They are given a calorie number which puts them in a calorie deficit, and this number is usually way off (due to calculators not being accurate), and it puts them in this extreme calorie deficit. After losing weight for a few weeks with this number, which is already ridiculously low, they then plateau and are unsure what to do next, as they find it difficult to create an even bigger deficit with the low amount of calories they are consuming. This also messes up their hormones and could potentially damage their metablosim, as fast weight loss is never sustainable. They then get frustrated and often crash diet. This could have all been avoided from the start if they just spent time and went through trial and error to figure out their maintenance calories, and put themselves in a smaller calorie deficit which would enable them to lose weight slowly and over a longer period of time. They key to losing weight successfully is to always diet on the highest amount of calories possible, and no calculator will ever tell you that number, because your body is different, and it's up to you to figure it out for yourself.
If your not sure where to start or what number to pick, I recommend tracking what you normally eat for a week or 2 and see how many calories you eat on a weekly basis. Then pick a number off of that say for example 2500 cals. Weigh yourself first thing in the morning on an empty stomach after you've used the toilet, and wearing nothing but underwear. Record that weight. Then eat 2500 everyday for a week. When a week has passed weigh yourself again flowing the same procedure, and if your weight has stayed the same then that's your maintenance. If it's gone up your in a surplus and need to eat less (the more you gain the more you can cut back), and if you lost weight then you need to eat more (the more you lose the more you can eat).
To be even more accurate, weigh yourself everyday for a week using the same procedure, and get a average weigh in by the end of the week. This is better for more accurate results, especially if your diet and activity levels are all over the place which means you will have a lot of weight fluctuations. Hope this helps someone out!!
Myfitnesspal told me to eat 1900 calories to lose a bit of weight slowly hahaha I'm losing on 2400
Great! Keep on.
Haha good that you didn't eat 1900 only or maybe you'll lose muscle,actually alot of muscle.
Haha nice
That is probably because you bulked before. I was bulking for powerlifting and was eating about 5500 calories a day and not gaining weight. I than ate 4000 calories a day and LOST weight.
Myfitnesspal tells me 3200 calories to bulk .25kg a week haha
Experience is the best. Though these kcal calculators could be roughly accurate if you put in your food right. Sometimes I go over a little overboard and break down my chicken wrap down to the lettuce and tomato slices. It’s worked great for me, but takes a bit longer.
the free dieting one i find to be most accurate, you have a wide variety of activities to chose from and you can specify how many MINUTES PER DAY on average for the week you do of that activity, which is very precise, and you can also chose your age precisely and not a range. AND you also get to chose activity level (sedentary, physical job etc.)
What do you mean? Most calculator are like this. That’s what he’s talking about
Hey mah man, I just wanted to thank you ! Since I'm training 3xFB My gainz/strength just exploded ! (3 days a week (heavy,light,medium ... The rest day between the training depend on my work and my soreness (two days max) )
Encore une fois merci pour tout ce que tu fais pour la communauté fitness Alex :D
Super!
So, true! Started out using myfitnesspal... wasn't losing weight consistently, so I just tracked my weight and made calorie adjustments to lose weight - ended up losing 80+Lbs and then experimented with my calories to find my maintenance intake. New subscriber... great channel!
wow great video. I've come to the same conclusion just through experience and I'm surprised people don't talk about this more often.
Awesome brother
PREACH Brother!
I've been using my fitness pal for most of the year and I think it's good for finding and maintaining a base line. And something i think you should have mentioned is the nutrition facts label isnt 100% accurate.
i have been in there. i heavyly relied on my appetite. its worked a lot. if you listen to your body correctly, results are accurate and good. Eating clean also helps a lot.
I believe counting calories is an important factor in the learning of appropriate intuitive eating patterns, it helps to conceptualize the amount you should be eating, just my opinion though.
You the best man, thanks
Alex, in terms of water intake, is there such thing as being over hydrated before a workout and flushing out key nutrients that you could’ve otherwise used ?
Alex what do you think about things like Fitbit, Smartwatches etc. for calculating calories through your day?
Notifications squad
Alex we need cooking videos plz :)
This video is going to be HUGE for you
I’m a teenager and calculators gave me a TDEE of around 2600. I kept creeping up calories as I was losing weight and found my maintenance to be around 3500 and I’m bulking on 4300.
800 calorie surplus jeez bro don’t get fat! efficient weight gain is the solution
i definitely had a point where i gained weight on a calorie calc recommendation, i've recently found my maintenance through experience and im pretty sure i found my "cut" calorie count realizing how stable my weight is with where i've been trying to keep my calories.
This is so true, I had an assignment where we had a school program that had calorie calculators included and the numbers were completely off
Trap jesus blessing us with knowledge
😂😂
lmao
Instructions not clear, I ate 5000 kcals per day and now I have a fupa
Like Leroy Colbert said. Listen to your body
Eat the right foods till your full. Or just track your macros
Awesome thank you so much 🙏🏼💪🏼
So I used to rely on those calculators very heavily. If my calculator said I needed 1550 calories, that's what I ate, no matter what my body and hunger cues said otherwise. Of course, that was fine the first couple months when I wanted to lose weight. I really didn't notice any changes until Christmas break, when I dropped from 140 lbs in September to 110 lbs.
I didn't understand what I was doing wrong, because these calculators said I was getting in enough.
And there was the fact that I was so paranoid about eating too many. Some days, I would only eat 900 calories OR LESS.
It was when I decided to play it by ear that things changed. I bumped up the calories I ate by a lot, really.
I have maintained the 110 lbs for a couple months, but now I'm looking to be 115, at the least. The biggest obstacle for me is my fear of weight gain of any kind.
Any tips to help with that fear?
I found my best guess is 2200 sedetary. I think the average result between different calculators is good enough
Out of interest, what have you determined to be your TDEE Alex?
Secret
@@AlexLeonidas broooo why should that be a secret :p?
😂😂😂😂
are you a couch potato outside the gym? tdee only 2000 and you're ashamed of it?
he's weird, won't tell anyone his age either
Tdee is supposedly 2500, struggling to gain on 3300 lmao
hey alex, keep in mind your tdee changes depending on if you are on a cut or a bulk. If you say had a 'maintenance' of 3000 calories, and ate 3500 calories to gain weight, you will eventually stall gaining weight. Your metabolism increases if you have been bulking, and decreases if you have been cutting.
I use a Fitbit to find my TDEE which changes everyday based on what I do that day
He's something of a scientist and a philosopher all in one
Agreed, all tdee calculators are BS in my experience, they give you way lower TDEE
Actually pretty accurate... Plus or minus 150- 200 cals... But you're right... Gotta tweak from experience... Apps are a good place to start generally... Main thing is to continually sharpen your calorie "Eyeballing it" skills . . . 😀
in my experience..
just eat intuitively, but strict to clean food(i can cook make it easier).
tbh i never find my self able to eat clean and overeat/calorie overload at the same time... i dont drink smoothie or juice etc, just water of black bitter coffee..
eating at 2600-2700 and just stay in maintenence for almost 2 years...
if i follow tdee, lol it recommend me to eat at 2000-2100 to maintain wth..
yo destiny, what's your thoughts on ketogenic diets for muscle building provided you're on a caloric surplus and consuming adequate protein?
also when weighing yourself, do it in the morning before you eat or drink, because those things add weight as well directly after so let us be acruate then.
I lost about 60 pounds in 4-5 months last summer with My Macros + on the app store. I thought it worked really well, but now that I'm trying to bulk, my numbers don't make that much sense, and I haven't seen my weight go up like I thought it would.
Basing your TDEE on your experience can be flawed as you will need to take into account your macronutrient breakdown, your activity and your non-exercise expenditure. I think you should base your caloric needs on your BMR, not your TDEE. The problem with these calculators is that there is a huge element of subjectivity. For example, you can say you do moderate exercise 3 days a week, however not every session is equal. Some days in your routine are more intense than others.
The majority of the calories you burn in a day is your resting metabolism, your BMR. The BMR can be calculated via a formula. These are actually the most accurate parts of the calorie calculators or they can be derived from scales that measure your body composition. I base my caloric needs based on my BMR, and what percentage of my BMR I will eat that day, I also factor in exercise and the thermic effect of food.
Most accurate would be a calculation based on lean bodymass and tracking steps and workouts. Even thats not 100% but it will give a good ballpark area to start out at, then just tweak it up or down from there.
I totally agree with you, but maybe they give a beginner a good starting point and then is up to them to fine tune how many calories they have to eat everyday. I did this and I have a rough estimate of how many calories I have to eat on maintenance
So true bro.
Usually too low for sure. Occasionally I'll find one that says way too much
the TDEE I've used have been pretty accurate. while bulking I use (bodyweight) LBS * 18-20 = kcal. times 14-16 for maintanence and times 12-14 for cut. worked pretty well for me. This is with a Moderate Exercise Activity. For high activity its 14-16, 16-18, 20,22
Glad it worked for ya
Well guess what Alex experince might not be the best either because you are not going to lose EXACTLY the same amount of calories every single day. That's why I bought myself a calorie tracker (Fitbit Charge 3) in order to ALWAYS know what I'm doing on a given day and change my calories and macronutrients around that. I know the tracker might not be very accurate but it provides a good benchmark.
Some said my maintenance was 2300 , some said 2700 and even 2500 . I averaged it out to 2500 and its working good , bulking between 2800-3100 cutting between 1900-2200 .
i have only been working out for about 2 months and i have been using those stupid calculators i had a feeling they weren't accurate because there is no magic number anyway. Thank god for this video makes sense .
That's why I believe in using a calculator as a starting reference point, then trial and error from there weighing yourself and calculating an average at the end of the week and revise your calorie count
Agreed, that would be the smartest way to use them.
Groovy tunes bro
True. I eat around 2300 calories at maintenance, pretty much you just have to listen to your body and see what works best for you.
Alex, how much does stress effect your TDEE or ability to gain/lose? Few years ago when shit was great, I was eating about 2800 cal a day while lifting 4-5x a week, and 1 night a week of sports, and I gained about 12lb of muscle over 6 months. Now, I'm a bit older but life is much more stressful and I'm barely able to lose weight on about 2000 cal a day with gym 2 days a week and sports 2 night. Any variance in weight is probably just water loss/retention. I've been totally stuck on the same weight for months.
Alex u could do like ScottHerman and make a community post vid with a older video linked so the new subs interested can see it.
i´ve never used calculators in my life. I just look at myself in the mirror and see how my body is reacting
Awesome
You literally posted this right when Im starting to bulk to 200 and didnt gain weight for 4 weeks
Idk i do it for my friends and it comes relatively close, gives me a decent average
Thoughts on collagen powder paired with vitamin c (non synthetic) for optimizing tendon and tissue health ?
Hmm well maybe you guys should try Scooby’s calorie calculator; I’m 19, play football (soccer) 3 times a week , lift weights 5 times a week and I followed the calories recommended by that site. It was estimated i’d lose 0.4kg per week, and I did lose ~0.45kg per week over 3 months
iifym have a pretty good one though, its gonna be the most accurate of them all
That hair is screaming "I am Atreyu" right at me.
I compare how much bread I ate to how much pasta, rice or potato I need... how many tablespoons of lard, oil... Snacks are great to add or substract calories. Oatmeals, bars, cookies...
Mine was way to high, I'm supposed to be around 3000 calories maintenance. When really it's closer to 2300. I'm 85 kg 6,2ft 17%body fat
The hair is at King Theoden level now!
i tried these calculators recently and i could not beileve it
I was so afraid of getting fat again I was only eating 2500 calories. But I was maintaining 265 pounds and feeling super sick. But my TDEE said 3200 calories and I ignored it and went up to 3600 calories. My weight jumped up 5 pounds and I feel so alive now and I am starting to build muscles. It is an awesome feeling. But from what I am feeling I might need to go up to 4000 calories soon.
According to most calculators I'm supposed to be eating 2500 calories to maintain, so I wanted to slow bulk @ 2650. I kept losing weight. I upped that to 2800 and now I've been maintaining. I'm about to up it another 150 calories and see how it goes.
I hear ya brother, glad you figured it out
I thought we all knew this? It's like asking a person how fast I'm driving down the road with their fingers out the window. Pretty fucking obvious they're not gonna get it spot on. It's a prediction, so use it as a guide to help you.
I've never used one. I dont even track my food. I honestly just listen to my body. I've lifted on and off since I was roughly 14yrs old. I'm now 34. After that long you can tell the difference between being hungry because your body actually needs food. And boredom hunger. I rarely even weigh myself. Maybe once a month. It's just like you said. Experience is the key.
Yes. Staying in touch with your natural hunger cues is important for a balanced and healthy relationship with food.
In my case, they usually give me too many calories despite having a decent amount of muscle mass. I guess my metabolism just isn't all that high.
Mines apparently 2700 but it’s more like 4k lol
Dr. V I’m 40lbs lighter in that photo aha
Most calorie calculators don’t take faster metabolism caised by building muscle. A novice can gain up to 2lbs of muscle a month. Building that takes a lot of energy. And even when you have trained for ten years, it still the same, but the energy goes to recovering the micro tears and not so much for the hypercompensation:
When i started working out I just guessed a random number and I was right
lol nice
Unless you're the perfectly average person, doing perfectly average things, they're not going to well. Unless you want to be average...
Thats deep, Nick.
Thats deep, Nick.
Thats deep, Nick.
Thats deep, Nick.
I've done this and noticed a difference as noted but one wasn't far off. Also, this may be some crazy coincidence but I've noticed that if I eat more calories then I burn (according to my fitbit) then I gain weight and vice versa. It keeps on happening but it is really surprising since I would never have thought that a fitbit is that accurate (much like the online TDEE calculators) Thoughts?
This is how i do it:
1. i calculate my tdee with the calculater on tdee.net its 2500 now for example maintance
2. depending on if i wanna cut or bulk. I add or take 500cal
3. for this example im bulking, its 3000 cals
4. i eat this 3000 cals for 10 days and weight myself after 10 days.
5. when i have gained atleast 1lb i will keep those 3000 cal for another 10 days if not i will increase my cals to 3050
I used one of those calculators. Im 6'3 185 and it told me to consume 2200 calories to build mass LMFAO
For me , they are extremely wrong. I am 6 ft tall and 166 pounds and as a late beginner it is approximately 800-1000 calories wrong . The calculators say that my TDEE is 3000-3200 while I maintain at 4000 right now .
Eating is a strange anomaly for me, for me to move I had to do 3400 calories Whole Foods, put me from 140-155ish but I seem to keep slipping from 155-160 then randomly drop to 150, eating all this food is destroying my wallet tbh I just want to quit and go back to 140 because I spend nearly $65 a week eating
What is your current maintenance on rest days and training days?
I just get the basic metabolism number searching in websites, and with some videos (like omars one) i get an idea of the formula that they use and then i applied to my self. Prob still not accurate enought, but its kinda better
Thoughts on 5/3/1 bbb? Also good video!
Bbb, big black bosses?
@@monwty-5128 😂😂😂😂
Hey Alex when I get chin ups or neck curls I get nots in my upper back? Any way to fix/prevent this?
Well, I would somewhat agree.. but most people can't accurately count and track their calories anyways.. so is it the calculation or the counter that is less accurate?
How long should you stick with a number to know that is your maintenance? I've been eating 2500 cal. for a month and haven't drop weight. I also do cardio 5 days a week for 25 min.
Also, how do I know if I'm in body recomposition ?
Any suggestions of how to get to maintenance calories if you have been eating way too little for way too long?
This is the first video im watching of you since it was in my recommended section and every time you say "youre going to end up loosing weight doing this and you dont want that" Bitch thats exactly what I want ! I need to loose 30 pounds :( I was told I should track my calories but now this makes me feel discourage in doing that and no way am I experience enough to just track intuitively .
Anyhow this was a very informative video! Thank you!
Alex, how do u feel about ketogenic/low carb diets? For fat loss? And for muscle/ weight gain?
They definitely work, but that doesn't make them needed. I feel a 60/20/20 macro setup would work better for most lifters.
I'am a newbie and i'am 23%range and i am relatively strong but i'am afraid to waste my novice gains if i go on a cut first
Going bear mode this winter...100% by experience and eating as much as i can every day brahh
I think bmr is more ACCURATE because it is always higher then the tme
Mine i use as a reference im 185 pounds and i eat 1500 to 1800 calories to drop weight. I work out 6 days a week, it says i could eat 2100 to lose but i never really go to that number, when i started the cut i was 205 so it seems to be working fine, i keep the protein up to keep muscle mass, i also fast 2 days out of the week tho