Calories and Macros for Fat Loss | Nutrition for Fat Loss- Lecture 2

[@shmuckling]

Done the "400cal treadmill workout + one 400cal doughnut = treadmill gone" thing more times than I'd like to admit.

[@ellyvatedaf]

I ate a muffin and my homegym disappeared

[@Theroadneverending]

Same

[@Somnivore7]

Oreos for me. Night time oreos are killing my deficit lmao

[@booleah6357]

It's a real pain because then you have to buy a new treadmill since the old one disappeared.

[@backfru]

I know right I ate some cereal, and then woke up to find out my home had been hamburgled They only stole my carbs, so I had to double-down on the treadmill

[@joshuawalker301]

18:24 "cause you can out eat formal excersice like you wouldn't believe, burn 400 calories on a treadmill, go home eat 1 donut 🍩 and boom treadmill gone". Does crying harder counts as regular activity then 😭😭😭??

[@CaptainBrash]

Pretty sure crying hard would slightly increase your NEAT. xD

[@sonja4164]

🤣

[@mylesmackey2430]

Taking in calories is infinitely easier than burning them 🥲

[@hybridramper-futurearmy1160]

This is like literally online home school

[@kensei1984]

That you want to attend and get A+ on

[@justinbalint5314]

Lmao 😂

[@pritok6]

i kind of feel like during university

[@albertoguzmanoficial]

🤣

[@MRBarton369]

Almost like he taught before...

[@Shamilt3]

I'll stop dipping my pizza in Ben and Jerry's.

[@Kaijufiftyfour]

This is like a free college course. So good. 💪🏽

[@DPatel321]

These lecture style videos provide so much value without all the BS. Thank you!

[@immelting9834]

Mike needs to get a Bane mask for that thumbnail.

[@TylerJBrown192]

Sorry Dr. Mike, I actually am in a coma. I'll try and be more consistent about staying awake this week, I promise...

[@joehaefeker5752]

😆😅🤣😂

[@marcmckenzie1983]

This content is the gold standard. No BS, No nonsense, well explained and even entertaining to boot. Great job Dr. Mike.

[@diablominero]

Frozen broccoli stems are a great boredom snack. They don't do much if you're hungry or excited about particular tastes, but if you just want interesting sensations in your mouth, frozen broccoli stems all the way.

[@zennyrpg6087]

Glad this talked about combining reduced calories with exercise. I was very sedentary when I first tried to diet and I just felt like crap. I was so cold and tired. Actually, I felt kinda bad all the time (due to lack of exercise) and felt horrible when reducing calories. Only increasing my physical activity gave me enough physical wellbeing to allow me to reduce my calories without it having a negative impact on the rest of my life. I have more energy, mental alertness, and I'm just not as cold anymore.

[@aethylwulfeiii6502]

The feeling cold part is probably the worst. It’s like nothing you can do to get warm besides eat.

[@kylelevy5606]

These videos keep coming out in a perfect order as if I am personally requesting these videos as the become relevant in my training/dieting.

[@jenyarce1746]

Dude !!! I love your lectures .. I have take notes and make sense !!! I have been kissing weight about 55 lbs with a diet program that I am very happy about it but now it is slowing Down my fat lost and my weight . I need 40 more pounds to go and I just make a plan thanks to you .. RESISTANCE TRAINING+HIGH PROTEIN+CALORIE DEFICIT = FAT LOST!!!! Thanks I I am pretty strong former soccer player . And I need to get lean and strong and fast to play again semi pro or professional to fulfill my dreams finish strong my time in soccer ⚽️ . Any tips ?

[@olympic-gradelurker]

"What are you supposed to be, a mountain bike instructor?" Me, an actual mountain bike instructor needing to lose weight 😐 EDIT: Also, the more I ride, the more insane my appetite is.

[@Deucely]

Cool, if you ever wondered how to add more cardio, what I do is every time I watch a Mike Israetel video, I take my chair out of the way, blast some tunes then I rotate between air squats and low weight swings, dance/jumping jacks/knee taps/heel to butt/whatever you like in between sets, easy cardio/active recovery sesh as you load up that sweet wisdom, win win win. Aight, cheers y'all, stay healthy.

[@sonja4164]

💪🏾

[@MichaelHodgkins]

Just joined. My first and only KZbin sub. Thanks so much for putting this content out. I’ve slowly recomped down from 102kg to 90 in 6 months and hit a plateau. I really want to get down to 15% BF, which is about 7kg away but lecture 1 has pretty much convinced me to maintain for a few months. Keep up the good work

[@bigjohnson3151]

I was one of those guys who went to the gym every day, worked out like a beast, but then ate like shit. I remember one time I worked out for 3 hours straight (lifting, cardio, and stretch) and then immediately went to jack in the box and got a large curly fries, shake, n burger afterwards. Needless to say I was a fat fuck. Starting in March I started macro counting and eating way fucking less. I’m down 30 lbs and definitely put on some muscle since I’m eating the right amount protein for the first time ever. People keep asking me if I started working out and I’m just like “ive alwYs worked out. I started eating better”

[@robinhensley3382]

Smartest guy ever on this stuff :) I just bought a crop top off your website and downloaded the RP app. I am so excited!

[@lawlorbj]

This was awesome and timely, I am just about to do a 4 month weight loss cycle.

[@zachlloyd9392]

Always curious if protien levels should reflect total mass or lean mass, for someone bear 30%BF. I would assume LM but havn't seen that differentiation explained.

[@DarkoFitCoach]

If ur really fat the lean mass or goal weight. If ur normal then total body mass it will be good enough

[@zachlloyd9392]

@@DarkoFitCoach that was always my assumption, thank you for the confirmation. Estimating LBM is simple enough.

[@DarkoFitCoach]

@@zachlloyd9392 i just go by total mass and do 1 gram protein per pound of total mass. Cant go.wrong with it

[@BenButlerGentleBim]

I fire up the PS4 while I'm on the treadmill. Boom. Productivity.

[@skunky-lee]

You’ve really helped me learn alot getting into body building real factual science based workouts for the best results I really appreciate that especially getting this info for free you’re doing a great service truly thanks, Randy

[@amatllona3308]

But why can’t you eat protein to match your lean body weight of ones fat percentage is too high? 🤷🏻‍♂️ Example: lean mass via dexa 155 While actually weight 205 @29 % bf Why would you need protein to cover the body fat? Just wondering

[@isaacbridge3623]

Your content is amazing! I have gotten lazy over the past few years and watching your stuff has helped me understand how to healthily make changes. I am buying a barbell set this weekend and getting a power rack to start my lifting journey. I have already implemented daily walking which has been a massive mental boost up to this point. I am not expecting drastic fast changes, I’m in it for the long term. Wish me luck!

[@morphosis7655]

How are you getting on?

[@isaacbridge3623]

@@morphosis7655 Good thanks! Power rack didn’t happen as planned, but got some other stuff in the meantime. Trying to figure out a good plan for colder weather since the walks were really impactful and I am not sure what to do when the snow hits. Taking the leap into exercising slow and steady. =)

[@morphosis7655]

@@isaacbridge3623 nice one. Glad its going well.

[@ianchambers37]

​@isaacbridge3623 shoveling snow is good exercise just make sure got a good shovel and be careful with your back. 🇨🇦😂 also walks in the snow aren't too bad with good boots. If anything more work since might have to lift legs higher or for other reasons too.

[@georgeg2369]

Recomp works - I’m retrained after 20 years training 5 foot 11, weighed 94kg and 19% BF After 1 year consistent training, biking, progressive overload , training to failure, good rest Dropped 12kg fat and gained 2kg muscle. Then plateau at about 16% BF, so need to go into traditional bulking and cutting phases. But it works up to a point.

[@justinmichael6127]

So much value in these videos. Not just informational, but flipping entertaining! Thanks for everything to Mike and the rest of the RP team.

[@98Nedeljko]

Just started a diet a week ago! Perfect timing to help me stay adherent to my diet and also help me improve upon it!

[@dynobreath]

I get just as much pump on carnivore diet as I do on high carb. Maybe if you are adapted to the diet?

[@TrueCasualYT]

Scale is pointless, you might see same weight, but somehow 2 inches more of shower towel fits around you.

[@MrCmon113]

Matters for dedicated bulking and cutting and when you need to make weight for a competition.

[@5point0h67]

All the formulas I use would say that my calorie maintenance was 2500-2600 calories when after experimenting for a couple weeks my calorie maintenance was much closer to around 2200. Consuming 1800 calories a day I’ve been losing 1 lb a week

[@sonja4164]

I have a similar experience. My maintenance calories calculated to about 2100. I've been tracking consistently for the past 5 months, and I'm maintaining weight while eating about 1700-1800 calories for the most part..went from 180 to 183. I've been on a resistance training program during this time as well.

[@rikmcrae]

I’m in the same place. Calculators suggest 2,200 but I need to eat 1,800 to loose weight.

[@marcushillerstrom25]

When you calculate your protein macro, why are you supposed to calculate with the extra fat? If I know a good weight for me is 225 (I’m tall) but I have an extra 20 lbs of fat that I’m trying to loose, why should I eat 245 grams of protein instead of 225 grams? I do it, because everyone says 1 gram of protein per 1 lbs of body weight, but is it necessary?

[@allenclw3361]

I feel like I am something illegal by listening for free to such a good lecture

[@RightlerBrian]

do you calculate food based on target weight or current weight?

[@mck6392]

Have you found an answer to your question?

[@GusAndTheControllers]

When it comes to the "1 gram of protein per body lbs" concept: Does lean body mass matter? I'm 250lbs and I've got about 30% body fat. Do I need to be eating protein for that roughly 75lbs of body fat?

[@GamerKiwi]

One thing that was left out of the fats section is the filling nature of fats. That tablespoon of peanut butter wont fill you up immediately, but it will make you feel less hungry later. When fats are present in the small intestine, food intake goes down. All 3 macros are crucial for both satiety and wellbeing when losing weight.

[@southpawhammer8644]

Ok, is the protein 1 gram per pound of body weight, or per pound of lean body mass. Because I weigh 272lbs. But my lean mass is 195lbs.

[@Yupppi]

Eww this lesson underlines how bad it was to be in way too big of calorie deficit despite rather healthy meals. Cold all the time, tired all the time. It wasn't purposely, but after getting sick and sleeping plenty, eating like 3x normal there was slight weight loss after and with even just checking a pullup bar resulted in more muscular and lean look. All the stress from inactivity and low calories I bet were way worse than eating a lot. And not mentally healthy.

[@alexwitkowsky2032]

I was eating pizza every day. I stopped that and immediately started losing weight.

[@RubenFRS]

Me: loves free shit Mike: pumps out fucking gold

[@jamesfountain8616]

Everyone says 1gm. protein per pound but is that "body weight" or "lean body weight"? Why would you need a gram of protein for a pound of fat?

[@kilo6037]

Hi Sir, I have been watching all your videos and lectures on KZbin, just an amazing content… are you guys working on an RP Nutritional certification for fitness professionals? I would join NOW Keep the videos coming 💪🏻

[@SamLyn]

Yeah…. I burn about 1000-1200 calories per day even with some mild exercise… it’s so hard for me to get into a calorie deficit. I basically have to starve myself. 😢

[@Xdrakemanx]

Saturday mornings. Dr. Mike. Nutrition knowledge for shredz being dropped. Love it!

[@kanis999]

Was in a coma as I watched this. Am now offended.

[@fernandslz69]

But Doctor, the calculations for macros are exactly the same than those for muscle gain (protein 1g per pound of BW, carbs 1.5g per pound of BW, fat 0.4g per pound of BW), that transfered to calories ends up in the same calorie intake as in a muscle gain diet. In other words, how can I get a caloric deficit following these macros numbers?

[@DarkSithBarbie]

Dr Mike, Yes, fruits and vegetables are very filling, but in my experience, that satiety only lasts a short time. For example, I love to snack on watermelon or peppers in between meals, which will help me feel full but only for an hour. My issue I keep running into is that I'm more active and eat better, but I'm legitimately hungry (stomach growling and daydreaming about my next meal) every 2 hours unless I have a meal cooked or baked with oils and fats. Am I doing something wrong? Am I not getting enough protein?

[@MichaelHodgkins]

High fibre veggies work best for this. Some will say raw veg takes longer to digest, but I don’t know if that’s true. Maybe Dr. Mike could enlighten us?

[@iulianaa2079]

Yeah, something with fat in it keeps hunger at bay way more than a full bowl of veggies. Try a boiled egg as a snack, see if it helps.

[@ShawnFumo]

Might be worth using a food tracker like MyFitnessPal or the app Dr. Mike makes to help track the macros. Like with the pro sub of MFP, you can set the grams of protein, fat, carbs you want each day and it’ll show how you’re doing for the day and for each meal. Then if you set that goal based on the calcs he gives (1g protein per lb body weight, 0.5g fat, rest carbs) you can figure it out easily.

[@JackOfHearts42]

Wait.... Can we see you play a session of D&D? I'm not going to sit here and not notice your 5e Starter Set on display.

[@allaballanamnvartagn]

That would be cool.

[@mjsolomon]

I don't understand why my fat weight counts in the protein number. If I weigh 275 lbs, with a lot of fat, it doesn't make sense for me to eat 200+ grams of protein. At least for me. Wouldn't a man who was 275 but 20% muscle need more protein than a person who is 275 but 47% fat?

[@asswhole4195]

About protein, when you say 1 gram per pound of body weight, do you mean lean mass only? If somebody weighs 500lbs, surely they don't actually need 500 grams of protein per day right?

[@Diezel_Mayweather]

When you say gram per pound as far protein, are you using current weight or target weight?

[@musoehcr]

I too wanna know this bc with these calculations I’d have to eat 50 g of carbs at 245 if we factor the gram style calculations for protein and protein.

[@dunningkrugerfxs5848]

Current weight

[@MrDubjay123]

5 steps 1. Find out where your really at. 2. Find out your goal physic details. 3. Set a reasonable time frame to achieve. 4. Pick any method that works well for you to get into a calorie deficit, (Keto, carb cycle, IF ...) 5. Track and adjust

[@formosamilan9552]

i'm SO grateful that i found your channel and podcast

[@justinabraham7291]

You are the most knowledged fitness expert by far when compared to most others on youtube. Appreciate the effort mike 👍

[@DJFAmenHeavy]

I’ve been eating 1500 calories a day for the last 23 weeks, and working out 4-5 times a week. I’ve steadily lost 3-4 lbs a week on average every week!

[@ShawnFumo]

Just be careful that you don’t lose a big amount of muscle too. The first vid in this series talks about the dangers of the “one shot” big weight loss. May want to take a break or even go to bulking for a while vs trying to keep pushing on it.

[@TaylorTEK]

400 Cals on treadmill, come home, one doughnut. Treadmill gone. LOL so true man so F*&#^%$ true.

[@akultisgod5538]

these are the best lectures and also the dry humor has me rolling!😂

[@michaelbarrett27]

"One donut, treadmill gone," needs to go on most of our walls.

[@roninstrength1883]

11:15 “how many calories do you need to eat?” 🤗

[@florinsaioc1070]

I weighed 216lbs when I started with an 1800kcal daily intake and the scale didn't move a single bit for over a month. I then dropped it to 1500 kcal daily intake and now I'm dropping about .22 pounds daily. I'm also keeping an eye on the macros so that I meet the protein intake, how I feel, what my energy level is, and how hungry I am, so that the deficit is not too much. It works great so far for me, even though the tables said I should have eaten 1800-1900 kcal per day. As Dr. Mike says, it's not the same for everyone.

[@KaiserFlash]

My brother in Christ, this is exactly what I needed to hear! I am 211 and have been eating 1800 kcal daily. The scale hasn't budged for 3 weeks now. I was getting so frustrated! I guess it's time to drop the food intake and slightly increase activity.

[@nikolayavramov9818]

Help me, sir! I am puzzled - is the 1 g/lbs body weight a myth or not... It is super difficult for me to shove 220g of protein a day!

[@bobmathews9072]

Yep it’s a myth - debunked here . You only need around 0.6g/lb : kzbin.info/www/bejne/r4XGp2qOpL9lrtk

[@daaanzera7247]

That’s the greatest bodybuilding video I ever seen

[@patricia__alves_]

Definitely saving this to send it to people! So valuable!

[@jameshowlett4314]

We must protect this man at all costs!

[@AdamStevens-d2m]

Hi Dr. Mike Israetel, I am just looking to lose 75 lbs of fat. I have watched other video's of yours as well. I just want to make sure I understand the best way to lose weight. I understand you need a calorie deficit. In a video about Carb Cycling for weight loss you are just lowering your Carb intake. So if I want to go from a 2000 calorie to a 1300 calorie day I should just take the 700 from Carbs, example I eat 250g Protein, 200g Carbs, 22g Fat = 2000 calories. Now 250g P , 22g F, and 25g Carbs = 1300 calories. In this video you are talking about importance of Carbs so is it best to lower each macro to make up the 700 calories, and if so is there a preferred ratio I should use, example 60% P, 30% C, 10% F, example I should lower my intake to 145g P, 148g C, 14g F = 1300. Thank you for your time and I enjoyed the info as well as your humor.

[@alexandrarris3263]

I always have an issue with understanding the following. Let's say, I have BMR + lifestyle (office worker) = 3000. I decided to go to gym and do some cardio and some resistance training. I'm a beginner, so nothing super fancy or hard. I also want to reduce a bit of calories intake to loose fat faster. How should I count? Should it be that each day I eat 3000 - 15% calories and the training day 3000+300(from training) - 15%? I don't want to loose muscle of course. Please, help :)

[@jjs1971]

Im so stoked to start my plan today .. I have one question - when determining my values (grams of protein, fats, carbs) is it based on my current weight or my lean goal weight? Im overweight now 270lbs and my goal is 200lbs … do I start my macro numbers at my goal weight? Im holding onto a lot of fat right now and aiming for 1-1.5 fat loss per week. Dr Mike your advice would be greatly appreciated.

[@Peter-wl3tm]

I have that same question

[@jasone1025]

How can you be in a deficit when you need 1g/lb protein + 1g/lb carbs + .4g/lb fats? If we assume 4 cal per gram for protein and carbs + 9 cal per gram of fat that would be in a surplus. Assume 200lbs: 200g protein = 800 calories 200g carbs = 800 calories 80g fats = 720 calories Total = 2,320 calories So we need to cut out at least 420 calories to be in a deficit assuming 2000 maintenance?

[@mtman2025]

We'll rule this hellscape together. Now that's a t-shirt I would buy.

[@imgunnacrumb]

The macros for someone doing fat loss at 200+ LBs according to this lecture is 200G Protein, 200G Carb, Remaining Fat.. But you cannot be in a deficit if you eat this amount. I am not following.. please help.

[@alincortel6105]

im like 300 lbs but around 30% body fat..do i have to eat like 300g of protein? i mean 4 shakes=120g protein ->600 kcal, 1kg chicken breast = 200g protein -> 1k kcal..that is 1600 kcal..man that is quite a lot to eat..

[@Crokto]

so with these numbers, im like 250lbs obese, so with these numbers id shoot for 100g of fat, and at least 250g each of protein and carbs. so with those minimum levels, we're already at like 3000 calories! according to a calculator, my bmr should be around 2100, after activity levels are considered they say maintenance should be like 2600. so to hit minimum macros for fat loss...i need to be on a hypercaloric diet? or burn like 1000 calories a day through exercise? obviously that makes no sense. is the solution to this problem to calculate based on my target weight? which is like 180, so the targets would be 180g of protein, 72 g of fat, and then fill up the rest with carbs, which ends up being about that 1g per lbs still on hypocaloric. i guess thats what ill go with...

[@killerdu789]

Giving that neoglucogenesis is a thing, does it really matter to really eat more or less carbs. Your body will convert fats to carbs anyway, right? Also, wouldn't that lead to more calorie burning giving that your body is performing an extra function?

[@ThaKKatt]

Does the "g protein / lbs bodyweight" figure use lean body mass (bodyweight - bodyweight*bodyfat%), or your current bodyweight, or your goal bodyweight?

[@Lufval]

Who are these not-food-focused people you're referring to that want to eat less? I'm counting down to dinner the second I finish lunch #2

[@davidshmavid5]

what's defined as an 'aggressive diet'? If I'm losing ~1 lb./per week do I need to consume at least 1g protein/lb. of body weight? I'm currently at 0.8g/lb. and also doing resistance training. That's about as much as I can comfortably stuff into my body at the moment.

[@MrMula81]

I’ve heard on other channels that up to 1% bodyweight per week is reasonable. I think 1lb per week is probably not aggressive for most people.

[@tehphoebus]

Some of the best nutrition information available on the internet. Thank you.

[@JoeBlow-mw5oo]

Lost about 40lbs in 3 months. Diet/ exercise… been really easy tbh. Not hungry, was a little tired before I added some calories back. Want to do a little more resistance training but I am having a hard time eating enough outside of dinner I am just not hungry. Makes me wonder how tf I got fat to begin with

[@nicksardelli890]

i measured my calories at about 1300 per day. i was working out but i had a desk job so i dont think i was burning enough calories. my fat levels stayed pretty much the same which is odd because 1300 is pretty low. guess i gotta drop even further. perhaps my hypothyroidism is to blame?

[@ATFstein]

I think it’s worth making a distinction between cutting food and cutting calories because those are not the same thing. Whenever you refer to cutting food, you are actually referring to cutting calories cutting food which suggest cutting volume of food which is not something that you want to do, you can obviously, cut out a particular food that is high in calories and replace it with a ton of food that is low in calories. Taking out 2 cups of rice and replacing it with a pound and a half of zucchini or a yellow squash or asparagus would be cutting calories but not cutting food, cutting food is a problem hunger signaling changes with pressure sensing in the stomach. You should be telling everybody this whenever you’re explaining what you mean by cutting food so they don’t get the wrong idea.

[@theodoremcandrews1634]

Excellent speaker with an intellectual vocabulary. Great humor.

[@joecasper03]

Great factual no BS video. One question I have is, when trying to lose fat, do you use your current body weight to base your calories/nutrients on? Or your goal weight?

[@YoungMule]

As you lose weight when do you adjust the macros? If they’re based on your current weight and you lose like 10% wouldn’t you have to adjust at some point in order to keep losing?

[@realAlenN]

The detail this channel goes into and the real life scenarios and examples given are 10/10.

[@sqwark4523]

I left my 12 hour shift hospital job and within 3 months I put on so much weight. Didn’t realise how much the job was keeping the weight at bay.

[@BigPictureYT]

Fat loss and performance require different strategies. If you spike your insulin, you won't able to burn your belly fat.

[@adamwills5077]

When you say a gram a pound is that pounds I am or pounds I want to be because I am 280 6 ft 4 38 percent fat but want to be like 225 15 percent fat at end of goal

[@thodorisevangelakos]

Not sure about you doctor but when I'm done running I hate the idea of junk food for about 10 minutes until I start craving that sweet sweet goyslop

[@lukeharris2622]

✝️💪

[@PoeticBabble]

How does aa person eat 170 grams of protein a day? That's five 5 oz chicken breasts. That is insane.

[@alexanderbeck5139]

Truly great information, following since years, a man of honor!

[@ThunderMaster1764]

16:28 What kind of lifestyle do you have? I have nothing to do except work out.

[@anthonya0495]

Construction workers. ...lean ... Worst diets and physiques 😁

[@timothybrock3231]

5:31 Dr. Mike: "You can get your calories from tables..." Me: *bites table*

[@andrewhardee6721]

Doin the good work!! Thank you for the education Doctor🖖

[@robertmartin513]

Mike, what other topics if any do you discuss on video at a high level of competency like this? I could listen to you talk for hours.

[@derhak727]

"cardio only one hour a day" me training for multiple 100 mile races doing 2-6hours of cardio a day

[@WTfire10]

bro just dropped the best fat loss content in existence and thought we wouldn't notice

[@yuckphooey]

Nothing but golden nuggets.

[@nicolascordier12]

So, until the part about the fat, I was like "alright that will work perfectly so far when running up the numbers and the food available". When taking the insane, and I really mean insane, number of fats required in my diet, there is no way I can make that fit in my target. My target would be 2145kcal a day with 178g of proteins, 242g of carbs (because I had to reduce it to 1.5 instead of 2 due to the ludicrous amount of fat) and 64.7g of fat. I eat super healthy and I am vegan. Fat is already a rarity in our diets so having to get 64g per day just made me loss my heart here. I just don't see how it's remotely possible to get that much fat on a vegan diet and not eat 3000kcal a day. Honestly feeling really crushed by this video. 😕

[@iulianaa2079]

All fats should be 9 calories per gram, roughly. Olive oil would be one healthy variant. I seem to need 64 g, just like you, so... 576 calories from fat.

[@kinghenry100]

How can i eat a lot of protein? Multiple steaks or chicken breasts a day?