Calculating A Calorie Deficit For Weight Loss (Set Up Your Deficit!)

#IvanaChapman #caloriedeficit #weightlossplateau
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CALCULATING A CALORIE DEFICIT FOR WEIGHT LOSS (SET UP YOUR DEFICIT!) // In this video, I'll explain my method for the calorie deficit calculation for weight loss. Counting calories for weight loss can be an effective strategy.
What is calorie deficit for weight loss? Do you need a calorie deficit for weight loss? Yes, absolutely, but there are a lot of ways to do that.
You'll learn how to count calories to lose weight. I explain how to get into a calorie deficit, through a combination of diet and exercise. It's possible to choose one or the other, but you'll see with the calorie deficit calculation for weight loss that combining both is most effective.
What is a calorie deficit diet? A calorie is a unit of energy and the calorie deficit calculation just means that you burn off more calories than your body requires to sustain itself.
I'll go through the calorie deficit calculations, and you'll see that there are many ways to get yourself into a calorie deficit.
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman 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.
Calculating a calorie deficit for weight loss: • Calculating A Calorie ...

[@IvanaChapman]

🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin

[@jkalb1744]

I am at 154 now. I keep my calories at 1500. I work out 4 times a week cardio and weights for an hour. I have done this for two months and recently started IF for 16:8. The scale won't budge!

[@jimmason8502]

I'm in the same boat my friend.

[@HectorGonzalez9096]

Could be you plateaud stay at it or your metabolism changed

[@kahaaerosports]

I keep my breakfast and lunch lite and have a larger dinner. Seems to work well!

[@IvanaChapman]

That's a good option! 🙂

[@tamariajohnson7570]

That sounds like a great plan! Thanks

[@yessicaguerra1459]

I was guilty for doing that today lol I’m glad I read your comment

[@krystelvalverde7976]

This was soooo helpful!! THANK YOU! I've been frustrated since I've plateaued over the last few weeks. You've made me realize its time to switch it up and get more activity in. It's scary to hear so many push for the 1200 calorie diets (or lower). Thank you for reminding me that 1450 is LOW for most and it all depends on your body & activity level

[@IvanaChapman]

So glad that the video was helpful! 😊 I strongly believe in healthy, sustainable weight loss and I think it's an important message to get out there.

[@nancydee6106]

Oh my God you need an award for this I know there’s probably other videos like this on the Internet but I’ve never seen them! Thank you from a 45-year-old mother Who looks in the mirror and just isn’t happy anymore with her appearance ❤

[@KetoCookbooksCorner]

*Understanding this crucial aspect of weight management is essential for success. Thanks for breaking it down and making it easy to follow!*

[@wholesome_han]

As a personal trainer and nutrition coach, I found this a brilliant informative and accurate video ❤

[@IvanaChapman]

Thanks for watching! How are you getting into your calorie deficit? ⬇⬇⬇

[@angieperkins1241]

Thank you so much for this great video! I'm a 5ft woman, 59 yrs old, and 126 pounds trying to lose body fat. I'm currently at 1100 calories per day, resistance train 4 days/wk, and some cardio 6 days/week and not losing body fat. It's been 7 weeks, I'm seeing some slight body recomposition but this process is so very slow. After listening to your video, I think I have all the challenges - short, older, and trying to lose the last 10-15 pounds. The difficult part is sticking to the process without the assurance that it's working.

[@toufeeqhendricks]

Hey there am very happy tht i came across ur vids i just wana know wat should my in take be am 6.2 am 84kg i walk 12000 steps everyday and i do for the most 1.300 calories a day can u give me some advise plz

[@daniellelynn6011]

Does fasting help/work also?

[@camachopocket2933]

You are by far the most actual helpful content creator in the fitness industry KZbin space thank you so much for your time and effort I really sincerely appreciate you

[@Rawr72018]

These are genuinely so helpful! I’ve been trying to understand the logic behind loosing weight and Fat in a sufficient way that actually works and is not to difficult. You explained everything so well and it all totally makes sense, thank you so much for these videos 😊

[@IvanaChapman]

So glad it was helpful! 😊

[@veryimptprincess]

I love they way you explained calorie deficit

[@alanlicano7709]

Thank you this helped me so much understand a calorie deficit, I currently weigh 203 lbs, i only do weight lifting about 5-6 times a week for about a hour a day but i do no cardio or diet, so im going to start adding both, im going to start with a 500 calorie deficit and also add cardio Thank you

[@IvanaChapman]

Hope it goes well 😊

[@worldsmostshockingvideos7367]

What does that mean I'm still confused 100 percent , I weight 208 pounds and only do cardio

[@mahnli]

​@@worldsmostshockingvideos7367try to do more strength training than cardio

[@3100fps]

count my calories very closely. weigh 187 and no way will I lose weight at 1800 calories. Have to drop down to 1500 to 1600. Like not working out or exercise.

[@jillb7828]

It friggin shocks me how much the diet trends, latest programs on social media and recent TV/book/cookbook content can wildly misinform and mislead people, drawing people away from the facts based on science and math that you just dropped in this here video. I have to come back to it and watch once in a while when I start to feel confused and defeated, just to relearn these basics and remind myself to trust this process.

[@gwenritch]

Im a 62yr vegan and so frustrated. Getting rid of the covid weight from working too much at my computer. I w was 140 and over 2 months down to 130. I do workout 6x week with Chloe Ting workouts. Im currently weight training too....and proper rest days. I did the formula but that put me down under 1200 which wouldn't work...so I have to tweak more...I know I have to up my protein and working on that. the inches are coming off but the weight is the same for a few weeks....thanks for the information

[@lorelwebber6435]

You make everything sound so simple Thankyou!

[@theangelli79]

This is very helpful! No one has ever explained it to me this way. You connected all the dots.

[@eyeamphree3337]

Yea people thinking you have to burn more calories than you eat but you just have to burn enough to be calorie deficit of your maintenance calories

[@Exne]

I haven't watched. But I liked just because Grogu in on the counter.

[@ariktahveez9895]

Wow,I was looking for a video like this.How to create a calorie deficit. Very well explained 👏

[@adrienneaucoin6629]

Thank you so much for providing this much in depth & helpful information for free!❤

[@StylistOutreachSociety]

Thank you for making this super easy to understand !

[@sporegazm]

I could always lose weight and get in shape when I smartened up and put effort in. But in general i've always maintained the same weight most of my life. And within 1 year...somehow i suddenly gained 30lbs. And when I hit 212 lbs(only 5'7)...I realized that I had to make some serious work. And then nothing that served me in the past would work. I would go to my all my routines of intermittent fasting, cutting calories, increasing my workouts, eating lower carb....and after 4 weeks...no change. I've always seen improvements. So...after a month of hard effort and no results...it becomes easy to give up. I have been around 197lbs for the last 2 years. I am on attempt number 10. I decided perhaps all my past experience with myfitnesspal and calorie tracking, has faded...and perhaps I've lost touch with my food. I've spent 4 weeks of tracking and in that time chose to try and hit a "perceived" slightly lower calorie target. But if I go over, not going to beat myself up. I more so, just want the data. And try and eat stricter to proper macros if I can. I've also dramatically increased the intensity and frequency of my crossfit style workouts. My weight has pretty much remained the same over the 4 weeks. It fluctuates as low as 193lbs but I am around 196lbs on average. But I've had some weigh ins at 197lbs too. I haven't tallied the full month yet, but looks like I'm averaging 2500 calories a day. It feels lower than my usual days prior. And for my workouts and such...2500 seems low I used to lose weight on 2600 calories, 7 years ago. So all my prior effective methods havent worked...10 attempts...and now all this tracking info....Could there be something medically wrong? Thyroid? Heart disease ? Something feels off :/ and it's disheartening Or....do I attempt to go another month at 2200 calories a day and see what happens?

[@IvanaChapman]

There can definitely be frustrating parts of the weight loss process. You could try to go a bit lower with your calories for a month or so and see what happens. Are you also tracking protein? Lower carb might not be the right choice for you...something to test out. And how is your physical activity outside of your workouts (daily movement/walking)? That can also be a factor. With all that said, if you feel something might be "off", it's best to see a doctor to make sure.

[@sporegazm]

@Ivana Chapman thx for the reply. So I have gathered 5 weeks of myfitnesspal calorie and macro data. I am now targeting 2250 calories(for the past week or so). And I am realizing, that even in the weeks prior with higher calorie targets, one thing was consistently lacking...protein. So these weeks with myfitnesspal data collection weren't in vein. It has highlighted I have in fact lost touch with my relationship with food. Especially/mainly protein. Week 1 was an average of 134g per day, week 2 was 123g, week 3 was 127g and week 4 was 148g. 4 week average of 131g. So I fell short of my target every single week and most days. My 4 week average of calories was 2361, my 4 week carb average was 199g and my 4 week fat average was 109. So with this new target of 2250 for just over a week now, I am trying to strictly hit my target of 197g of protein. Hoping it helps my metabolism. I am now weighing about 193lbs. And my activity outside of workouts is pretty minimal. 7 years ago, I used to be very physically active at work(physical labour), but now my senority has me in a position where I sit in a chair in front of computer screens all day. Been working revolving shift work (12 hour shifts) for 10 years now. I know that isn't doing me any favors. :/ I also used to have younger kids that I was doing things with outside constantly, but now that they are older, I don't go to the parks and such anymore like I used to. So admittedly, there is some changes with activity outside workouts over the past 7 to 10 years.

[@itsDuuaae]

@@sporegazm hello, can you please explain to me this "protein" factor? i dnt understand. i weight round 140 lbs and i'm tryna go low. and sameee, nothing's working for me.

[@secretamericayoutubechanne2961]

As you get older i to your 40s your metabolism slows. Take Hydroxy Cut before your workouts to kick start your metabolism

[@elspethmickel1795]

Finally I feel like I understand calorie deficit. Thank you for your clear explanation.

[@KloiiKatastastrophe]

Thank you so much for going over calorie deficits in more detail! I’m currently consuming 1500 calories per day. I’ve done a lot of research to fine tune my intake on carbs, fiber, sugars, and fats. I just wonder if I need to add more activity in my day to day to get closer 1200 calories per day to reach my target weight. Any advice?

[@IvanaChapman]

Think about your calorie intake as separate from your activity. So stick with consuming 1500 and add activity a little bit at a time.

[@shawnjohnson1147]

Thanks for the great info. Very simple and informative!

[@bzylarisa]

You gave me all the answers for my questions regarding this topic. Wow, so helpful 👍🏻👍🏻👍🏻

[@IvanaChapman]

Glad it was helpful 😊

[@heidi.s]

This was so helpful! Thank you ❤

[@OffDoodyDad78]

super easy to understand! Thank you!

[@claudpirros1321]

Excellent video very informative thanks 😊

[@Clemkingsley]

Hello Ivana.. I just stumble on your videos and they have been really helpful… can you give a basic formula for calculating calorie need for weight loss, weight gain and maintenance I’d be grateful

[@IvanaChapman]

I think I mention it in this video, but for some of my clients I just multiply their weight in pounds by 13 (maintenance), 14/15 (calorie surplus), 12 (weight loss). It's very simplistic and doesn't work for everyone. I just consider it a starting point and I adjust the numbers if someone is less active, more overweight, etc.

[@Cinnbad]

I fit the example you provided for a 250 pound woman, but the calories seem quite high. Have done calorie counting in the past and Weight Watchers and the equivalent was 1750 calories. I would worry I would gain using the example you provided at 2750 cals.

[@IvanaChapman]

Those numbers don’t work for everyone (especially if you have quite a bit of weight to lose) and they’re really only a starting point. Do you know how many calories you’re consuming now?

[@user-cq4jl6km1q]

Thank you for this helpful information. I am still unsure of how to know what caloric deficit I should begin with for weight loss for 20-30 pounds . At least

[@secretamericayoutubechanne2961]

She said in the beginning about 300 to 400 calories under your deficit. Your deficit is 13 X (your body weight) 13 × 180 equals 2,340 is what my deficit is in calories. So I need to stay under consuming that many calories by about 300 to 400. So a Whopper is about 500 calories. A turkey sandwich about 300, so it all adds up.

[@brendahawkins8211]

Thank you for your help.😊

[@jamesshaw3850]

5/3/2023. Found your channel today. Thank you for posting your video from buffalo NY

[@IvanaChapman]

Glad you enjoyed it. 😊

[@Abh19021]

Thanks for this but I got hypnotized by the end of the video

[@rosieHolliday5887]

This is really helpful

[@lisacrowley9585]

Great information and tips ,, thank you

[@IvanaChapman]

Glad it was helpful 🙂

[@StarsStars714]

Great video. Thanks for sharing. Love your arms.

[@londonwinter2590]

Very helpful . 👍🏽👍🏽

[@nellielee2915]

I keep going back to this video, one minute I think I understand and then again I get confused about how to calculate my calorie deficit, I'm 209lbs x 13 I get 2,717 -500 I get 2,217 but I know that's not right if I'm trying to get down to 135lbs 😭

[@U2BearCat]

When you weight less you need fewer calories. Lets say you lose 20 pounds and are now 189, recalculate your numbers.

[@KoalaB354]

Great video, thank you. I'm trying to lose approx 1.5 stone. I'm exercising much, much more now (as well as reducing my calorie intake) and am nervous to get on the weighing scales because I think at this stage, I might have gained weight (muscle weighs more than fat). Is this correct and if so, how long should I leave it before weighing myself?

[@heyminju]

hii ive realized ive been losing weight drastically when i haven't changed my diet at all, i weighed myself last week and it said im 64 kg and i weighed myself today and it said im 45 kg

[@thetessabisaillon]

Thank you I think I understand now!

[@IvanaChapman]

Great!

[@savedbytheblood316]

Im 66 and very active currently which includes daily walking 1.5 hours. I weight 190 and 5 6’. Ive already lost 78 pounds over the last 10 years slowly. I want to get to 160?

[@Ladysalvador]

Why am I not loosing weight? I am 250 pounds. I have been weighing my food for 4 months. I eat three meals a day, no snacks, I do not eat gluten or dairy, I eat 1900 calories a day. I wear an Oura ring and I have been burning on average 3500 calories a day. WTF is wrong with my body? I am in a deficit and I haven’t lost weight in 3 months. Initially I did for the first month.

[@IvanaChapman]

If you’re not losing fat, you’re not in a deficit. Energy expenditure trackers aren’t that accurate, so I wouldn’t worry about those numbers. I’ve put your question on my list for a future video.

[@IvanaChapman]

I've added your question to my livestream tomorrow! kzbin.info/www/bejne/pH7SXmBsprdpZ9k

[@marcpadilla1094]

Great info.

[@angelabones_]

Hello from Greece.Are sure about x13 ? I am 200 pounds so my maintenance is 2600?? I think its too much!I am woman.i am teacher 41 year old and i only walk about 7000-8000 steps .Please let me know.

[@raymondsomich3184]

Am 5'11, 188. I exercise every day with walking and 4-5 days a wk w/ weights, so am torching alot of calories. Is it okay to add a second protein shake at night or mid-day to boost my caloric intake? I usually have one after a weight work out. Weekends are heavier calorie eating, but during the weekdays, sometimes I am short of the 1800 after a double exercise day, but not really feeling hungry. Thanks for the channel and great video.

[@IvanaChapman]

Yes, absolutely! Additional protein (if it's just protein, and not a food source that's a mix of protein/fat) will be partitioned to muscle retention/growth or digestive needs. Are you just maintaining your weight at this stage, or still aiming for fat loss?

[@raymondsomich3184]

@@IvanaChapman Situational life stress put me into quickly losing alot of weight, having lost 20+ lbs in 60-days. I don't really want to lose a lot more and will transition shortly to maintenance. My focus is to get leaner but smartly muscle stronger, and long-term life objective of healthier nutrition for mind-body-spirit self-care. 💪😉

[@IvanaChapman]

Wow, that's a great objective! 😀 I guess that's what we're all striving for, in the end. 😉 Seems like you're on the right track. 💪

[@sapodilla25]

I have like 3-4 kgs to lose (I'm a lean person, it's just my belly) but they're not budging 😂 I think I'll push harder on the weights and hope for the best.

[@niki-eb9is]

I calculated and it came around 2000 calories to maintain but I have never eaten that much and I don’t have any deficiencies.

[@jimmason8502]

LOL 13 X my bodyweight (220lbs) = 2,860 calories. I gain weight at around 2,300 calories and figure maintenance for me is 2,200~2,000, AND I'm pretty active. At 2,800 calories a day I'll gain a pound a week at least.

[@IvanaChapman]

That simple estimate tends to work best for people who are close to their ideal weight. You may also have a slower than normal metabolism or you may not be tracking calories accurately (most people are about 30-40% off).

[@nataliaspinelli9747]

1469 maintenance - 500 calories 😢 = 969 calories

[@hayleyweaver8150]

I am a woman, 5’2, started at 190 pounds, lost 5 pounds and now 185.6 lbs. but it’s stopped. I walk 30 mins a day briskly. It was going well for the first two weeks. So 13 x 185 = 2,405 -500 So I need to eat 1,900 cals a day?? I’ve been eating 1,500 and can barely eat that much. I feel like 1,900 is a lot to lose weight..

[@taraelizabethdensley9475]

I'm currently 222lbs ( only 5ft 1in). I've already dropped about 12lbs in 5 weeks, even doing only a little exercise. Think i need to do more exercise to boost my calorie deficit.

[@secretamericayoutubechanne2961]

If you are that overweight you qualify to get a prescription for weight loss thru your Dr. They ll prescribe you something to take away your appetite

[@thegem4103]

For tracking foods.. do you weigh foods raw or cooked? I know without adding anything like oil, just water is lost... Say fruit and vege too: raw precooked weight or after? Meats...

[@IvanaChapman]

Most calorie apps have both raw and cooked info, so you can just choose what you prefer.

[@cherriemcburney2693]

Hi - love you channel! 5’2” 120 lbs. I would like to be at about 112. Finding it extremely difficult to lose a 500 cal deficit for me would take me to 1000 cal a day. I do work out about three times a week and walk, but I also sit in a desk 2 full days a week. Any thoughts?

[@JimCassella]

You are so helpful and knowledgeable. I am very glad I subscribed!

[@christinaherren]

I weigh 180. I spent an entire month eating 1500 calories and exercise, and only lost 1 lb. My doctor says I have to eat 1000 calories a day to lose weight. Says 1500 calories is my maintenance, not 2300. Now I'm confused.

[@IvanaChapman]

The 13x multiplier only works for some people. And based on your experience, it’s too high for you. 1000 calories a day is a bit low for me, but most people don’t track calories accurately…so what you believe is 1000 could easily be 1300-1400. Work with what you already know: 1500 is probably close to your maintenance calories.

[@wajahattaqi3433]

How to calculate caloric deficit for a women if her maintenance cals are 1300

[@scf7334]

I did the calculation and it is not adding up… ☹️ I weigh 302 (47 y/o female, 5’7”) and my “maintenance calories” according to the video is 3,926. I’m walking between 5,000 and 8,000 steps per day which includes 30 minutes of cardio videos or the treadmill 4 to 5 times a week (sometimes a bit more, like another 15 minute video). I’m eating between 1700 and 2200 calories per day and the scale has not moved in two weeks (despite increasing my acidity during that time). Without even taking into calories burned from exercise, I should be losing 3 pounds a week based on the calculation in the video, correct? Any thoughts (or am I messing this up?)? Also, in the comments - in one place you say the 13xLBS calculation is for sedentary people and in another place you say it’s for moderately active people, can you clarify/correct, please? Thank you!

[@IvanaChapman]

My apologies for the apparent inconsistencies! It's very hard to try to explain all the nuances of my coaching in a video like this. The model is a bit too simple and I only use it for some clients. I do consider it more applicable to people who are moderately active and not far from their target weight. For you, I would suggest that you choose a reasonable calorie target and seeing how it goes. Given what you're seen over the past couple of weeks, maybe that's 1,800-2,000 calories. You can make adjustments from there. But it's also important to make sure that you're counting calories accurately: kzbin.info/www/bejne/eZXUc6eQert1d6M Hope that helps!

[@scf7334]

@@IvanaChapman thank you so much for your (super quick!) reply! I will do that and appreciate your help!

[@michaelvangelista335]

I weigh about 180 lbs, go to the gym 5 days a week and burn roughly 800-1,000 calories every time, but yet still can’t loose weight. I take in roughly 1600 calories almost everyday. Am I not getting enough calories?

[@melissamoore5275]

Help me to figure my coloric deficit!

[@qassittiii]

When I use an online calculator, my maintenance calories is showing 2300. I weigh 250lbs and based on your video my maintenance is 3250. 🤯 Is this really real?!?! I am trying to eat 2000 calories a day based on 300cal deficiet from 2300 I got on calculator. Which is correct???

[@IvanaChapman]

They are both just estimates, as there are so many variables that affect your maintenance calories. Do you have an idea how many calories you're currently consuming? Sometimes I have my clients just track what they're eating (without changing anything) for a week, and then determine the deficit from there. If you prefer to just start with a target, I would suggest whatever seems reasonable for you. It will also depend on how much activity you intend to add.

[@krystalramirez2351]

My maintenance calories are around 1400. I’m struggling because after 2 meals I feel like I’m in a surplus. I’m small but I have about 30% subcutaneous fat. I used to be much more active but I work nights now and I find I’m too tired and sit around all day and at night at work I’m sitting at a desk. Any tips?

[@mrssomeone2143]

Find 5 minutes exercise from you tube

[@emmasezer7437]

If you eat overly on sunday and fast on monday, will you still gain weight?

[@patriciawilliams341]

I new to your channel. I trying to lose 2-3 pounds per week.

[@amandajesseleigh]

5'3 190lbs 32yo women who's mostly sedentary, currently on bedrest due to injury. I hold on my weight in my gut. My stomach is hard and round. I've done the 13xBW which = 2470 do I minus 500 from that? Which would give me 1970? For my deficit amount?

[@IvanaChapman]

That's how the equation would work, but it won't be accurate for you. 13x your bodyweight is for a moderately active person and if you're on bed rest or sedentary, you'll be burning far fewer calories. 😢

[@kazuzart1582]

i don"t get it, there is around 7k to 8k of cal in a 1 kilo. During 3 weeks of time I had more or less a deficit of of 500 cal per day and yet I lost 3.5 kilo during that time. (I'm tracking my calories like a hawk during that time) it should not be possible? I mean it cannot be just water, I'm like three month in my diet now and I'm only 8 kilo away from my goal?

[@anadominguez8703]

I'm still a little confused, is there a certain amount of protein and fats I should be taking I'm 5'3 167 but I'm trying to reach my 130 after 4 kids. I feel like I'm forcing myself to eat the 2000 calories it's asking me to eat 😭

[@yesseniacorona5040]

I think you did the math wrong

[@yesseniacorona5040]

Should be around 1600

[@garrett5758]

@IvanaChapman Okay so from my understanding, in order to lose weight, you have to decrease your calorie intake by the calculation from 13 or a certain number, or is it from 500? For me, 13 x 225= 2,925 so this means I subtract 500 which gives, 2,925 - 500= 2,425. and from here, I'm a little confused, do I start from here 2,425 or 2,925? Am I supposed to divide or subtract somewhere in order to lose weight?

[@azahora22]

2425 to lose weight.

[@breehopkins2086]

I’m 278 and been on a 1700 cal def it’s Been though to transition wondering if I should add few hundred cal to make it easier for the first month ? Or you think I should fit with it I want to loose at least 60 pounds this year I work In an office setting. And work out 1-2 times a week. For 30 min to an hr . But know I don’t relax much when im home besides sleeping .

[@cmoneytheman]

when I first dropped a pound I was like it's probably just water weight cause thats how they say it goes when a person first drops but then days after it still was dropped Is that normal for a drop in weight to really stick and it not be water i do for 15-20min and 600-900 steps using 1.2mph

[@simplyhalima4583]

Hi Ivana, thanks a lot for this wonderful and educational video. Please help me out here, i am currently on 1480 calories per day and i alos exercise for 20 mins a day which gives me between 160 - 180 active calories. what i dont understand is will i add the 160 colries from the exercise to the 1480 calories per day, deduct it or just live it at 1480. This is really confusing for me. what it the right thing to do? thanks.

[@ImNgozi]

Don't eat back the calorie you lost from your workout

[@IvanaChapman]

I don’t recommend tracking the calories burned. Set a calorie target and stick to it (while doing the amount of exercise you wish) and see how it goes from there.

[@kellyjames6173]

So I’m 126 pounds (9 stone) I would like to be 8 stone so you said to x that by 13 which gives me 1638 but losing a pound a week means taking away 500 calories a day so gives me 1138 per day is that right ?

[@Dupilkac]

Do you use your goal weight x13 or your current weight x13?

[@secretamericayoutubechanne2961]

Current weight

[@thegem4103]

Example 52 ish kg scales say have about 1188 cals to maintain, your math formula says to maintain you'd have about 1500 cals. That's a whole meal or more in difference..

[@IvanaChapman]

That’s a rough guideline that I use with certain clients for maintenance calories. All formulas are estimates based on different equations.

[@thegem4103]

@@IvanaChapman ..hmm I'm not sure what to make of it due to the difference being quite big... If I went to say 1500 for example I'd see an increase.. That's what is throwing me off as you can't just keep going lower

[@IvanaChapman]

It’s best to just set a starting point and see how it goes. No equation will be perfect, as there is so much variation from person to person. And most people don’t track calories very well. So pick a number and see what happens for you.

[@Myriamj95]

Hello ! It's been a few days that I monitor what I eat without changing anything, just to figure out how much I eat. Well ... I'm way lower than my BMR (which is really high cause I weight 115kg now). I read somewhere (I don't remember where) that by eating too much less than our BMR, our body can get used to it and it can be harder to lose weight. But then, what should I do then ? Eating more then decrease little by little ? My BMR is so high I don't think I'll be able to eat this much :p

[@emlizn]

I weigh 106 but my goal weight is 102, how long would it take to lose 4lbs? i'm 160cm and i go to the gym 3 times a week. im not sure why but my body has been gaining fat gradually for the past 2 months, and just recently i noticed significant changes to my body such as rolls, excess face fat, lowered energy, etc. I'm not sure how to fix this since it seems like whatever i do i cant stop my body from gaining fat.

[@MaximusBaruchBouilly]

I’m pretty sure from reading articles and websites online, that you can lose anywhere from 1-3 pounds a week, so probably learn your bmi and learn how much calories you need a day and take off a couple calories a day.

[@secretamericayoutubechanne2961]

Your metabolism slows as you get older. Take hydroxy cut or jog to get it going again

[@Lonely_Raven_666]

So you say 800 isn't enough but that's how much I've always eaten, recently I calculated how much every I had eaten was and it was 800. I can't seem to get over 1000. I feel full and I sometimes even eat more that what makes me feel full but I'm still somewhere under 1000. What should I do ? I'm not loosing any weight btw nor do I want to. I have a normla bmi.

[@Lonely_Raven_666]

Oh also I barely work out. I take a ballet class but it's by no means intensive and I often don't go because I have to study. Also I don't sleep much

[@thegem4103]

Hey there. So... electronic body fat scales... how accurate do you think they are? My info contradicts your advice... what points do you think might be at play and effecting this? Thanks

[@IvanaChapman]

What advice are you referring to?

[@misswolf669]

Im 5'3 291.2 lbs women who's mostly sedentary i did the 13 × my weight and it ended up being 3,785.6 then i took away 500 it ended up being 3,285.6 not sure how to get down to how much to eat

[@finn_koa]

Does it matter if I eat at different time for lunch and dinner each day due to my work ? Will that change anything?

[@secretamericayoutubechanne2961]

Try not to eat anything 2 hours before bed time

[@whitleybrown4088]

I have lost over 150 pounds but want to lose about 30 more pounds , I have a lot of loose skin, can that skin be adding to my extra weight

[@megberg9312]

I found this video helpful. Is it true that if your very active and not eating enough calories that your body can store fat? I am a fitness trainer I work out every day twice a day but at 58 I am having weight gain? I use my fitness pal to track calories and I have been told eating less than 1600 calories is causing me to gain weight?

[@IvanaChapman]

The idea of “starvation mode”, where your body stores fat at low calories doesn’t seem to apply unless someone is extremely malnourished (actual starvation or eating disorders). I may do a video about that at some point, as it’s often misunderstood! It’s hard to know what the issue is in your case…too many possibilities. How long have you been consistently eating (what you believe to be) 1600 calories? How much protein are you taking in? Have you had blood work done to see if you have medical issues that could be affecting you?

[@megberg9312]

@@IvanaChapman Thank you for your response. I have had all blood work done and all is good. I track my food everyday. I have started adding more protein and have seen some slight weight loss. I appreciate you taking the time to get in touch. I have been working g with a few nutritionist and sports coaches. I have gotten lots of info mostly to add protein and more calories.

[@Rebeccadiaz33]

Hey lady so I've been struggling to find my caloric deficit. I weight 138 and I want to weight 130 but also I want to be lean. Besides my office job I'm pretty active I workout 4days a week all resistance training and I walk for my cardio I also get up in my office an move around as much as I can. I would love ur feed back😊😊

[@secretamericayoutubechanne2961]

You might want to try Hydroxy cut 1 capsule before you work out in the mornings. If you want to loose 8 lbs and yer only 138 its gonna take about a year.

[@juliaortiz1081]

I know I want to loose 20 and is really hard I also workout 5 days a week 2 of them weight training I'm also 56 years old

[@shellytubridy4088]

Iv been eating 1000 cals a day and burning 1500 through exercise and i haven't been well iv done this for 3 days and it isn't great

[@CeceSilk]

Im so stuck with my weight loss and desperate for some advice as im starting to develop ED from my frustration and i cant really work out what to do without reducing below 1200 which is so difficult to maintain. In 28F, 136lb and 155cm, uk clothing size 12-14/Large, 20% fat, BMI over weight. I've been eating 1200-1300 a day for months, I've increased my activity from sedentary to light, regular excersise (i have chronic fatigue) but ive not lost anything since i got to my current weight and i yoyo up and down a few pounds from week to week. I was 154 and lost that through slimming world but once i got to 138lb i stopped loosing and started gaining so i switched back to calorie counting and lost 2lb to begin with and then nothing. I count everything, I've cut out all junk food and eat mainly whole foods and have been foccusing on my macro nutrients so I'm eating a whole and balanced diet. I feel like my only option is to eat 800k calories but everywhere says its dangerous. Any advice?

[@secretamericayoutubechanne2961]

As you get older your metabolism slows. Take Hydroxy cut or stimumants before tou work out to kick start your metabolism. Getting older sucks. Theres no good news

[@GRIEZELDELAPENA]

My kilo is 60. What is calories

[@thetessabisaillon]

So do we eat first obviously to burn those calories

[@IvanaChapman]

Your body is burning a significant amount of energy (calories) just to maintain itself (digestion, breathing, etc.) You burn a lot of calories even lying in bed!

[@icemanxpress2235]

I weigh 320 so my maintenance should be 4160 I’m Currently eating about 800 calories most days and at work I walk average 5 miles per day plus physical work first 3 weeks I lost 20 pounds but now I’m steady 320 (was 340) for past 2 weeks and I under on my macros or should I add weight lifting ?

[@IvanaChapman]

Sorry...did you say you're eating 800 calories a day? Also, I should mention that the 13x your bodyweight multiple doesn't work well if you're quite far from your target weight. Your maintenance is likely lower than 4000 calories.

[@icemanxpress2235]

@@IvanaChapman yea 800 total chicken and rice lunch and dinner protein shake for breakfast

[@IvanaChapman]

I would try something more sustainable. Even eating 2,000 calories a day you’ll lose weight. Why the rush?

[@hastiafsar8846]

i‘m 19 year old female 133 lb And 5,2ft I need to lose 10lb but nothing seems to work I go to gym 5 days a week and i ran so much Please help and tell how to Bild a calorie deficit

[@zirieb-adelkateb8888]

Bonjour de France madame , thank for the content, can you please tell me if TDEE equals MAINTANCE Calories Intake ??!! Merci beaucoup

[@IvanaChapman]

Bonjour! Enchanté 😊 Oui, TDEE = maintenance calories

[@zirieb-adelkateb8888]

@@IvanaChapman emchante coach Ivana. Et Vous parlez francais Aussi !!! Even better ... Je Vous remercie enormement for your content and teachings....Vous etes aprecie ! Bonne journee Ivana. 🙏🏼

[@Nicusor_Cristian]

Today I only ate one small bowl low calories soup with meat and vegetables and 2 spoons of fried simple white rice with a bit of soia sauce

[@deenacurls]

where did you get 3500 that you were subtracting from in the beginning? I got a maintenance calories of 2,002 and I used that 3,500 to subtract from the maintenance calories and then divided by 7 and got like 212 calories, is this right? I've eaten about 1800 calories before and seemed to be only maintaining my weight and I want to be losing.

[@IvanaChapman]

3500 calories refers to the calorie deficit you need for the WEEK. That amounts to a body fat loss of about one pound per week. If your maintenance calories are 2002 (you weigh 154lbs), you want to subtract 500 calories per DAY. That would put you at about 1500 calories a day to lose a pound a week. If this seems like too much of a deficit for you, you can just try a smaller deficit (say, 1750 calories a day) and add physical activity that burns off about 250 calories a day. Or you can just try losing weight at a slower pace by just having 1750 calories a day (without exercise). What do you think will work for you?

[@deenacurls]

@@IvanaChapman oh okay thank you for replying. I think I will do the 1500 calories a day but I also want to exercise while doing that.

[@IvanaChapman]

Ok, that's a good starting point. Check your progress after a couple of weeks and see if you're making progress. Hope it goes well!

[@gone.sailing]

186 here.. Im trying to lose 50

[@madwoman2213]

i am 5'5 ft. and 140 in pounds, i just have a bloated stomach what should i do? what should be my ideal weight 😢 I'm already 29

[@secretamericayoutubechanne2961]

There are 2 machines at planet fitness for stomach fat, but i cant describe them now

[@OperaLuv16]

Do you have a video on how to get arms like you. Wow

[@IvanaChapman]

Ahhh, thanks. 😊

[@conisalgado1294]

If I always walk 6 miles cuz I pace at home after kids and work in hospital and run 6 miles should I multiply by 13

[@IvanaChapman]

How far are you from your target weight?

[@analaila194]

So i've been very confused, i weight 220lbs, 5'5 and do weight lifting 4x a week. I don't know how many calories I should consume because i have more muscle then fat but i still have like 20-30 pounds to lose and i used the tdee and it said my caloric deficit is 1900-2100 but i feel like that's too much currently i'm eating anywhere between 1600-1700 Could you help me out please!

[@IvanaChapman]

TDEE would represent your maintenance calories: what it would theoretically take to maintain your weight as it is. Are you saying you're not losing any weight after eating 1600-1700 cals for a few weeks?

[@analaila194]

@@IvanaChapman no im not

[@IvanaChapman]

Accuracy could be an issue: Calorie Counting Works...But You're Doing It Wrong kzbin.info/www/bejne/eZXUc6eQert1d6M