The Science of Metabolism...How Many Calories Do You *ACTUALLY* Need?

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RESOURCES
pubmed.ncbi.nlm.nih.gov/9449148/
pubmed.ncbi.nlm.nih.gov/19400...
pubmed.ncbi.nlm.nih.gov/8878356/
pubmed.ncbi.nlm.nih.gov/16164...
pubmed.ncbi.nlm.nih.gov/20613...
pubmed.ncbi.nlm.nih.gov/2387273/
pubmed.ncbi.nlm.nih.gov/18053...
pubmed.ncbi.nlm.nih.gov/1905998/
pubmed.ncbi.nlm.nih.gov/23985...
pubmed.ncbi.nlm.nih.gov/30678... *VERY detailed review on gut health & metabolism
www.ncbi.nlm.nih.gov/books/NB...
www.ahajournals.org/doi/10.11...
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[@tivatenggren7596]

”the most common way to measure a person’s height is in inches and feet” Metric system: “am I a joke to you?”

[@AddictedToHappy]

Haha for real. I think only 3 countries in the entire world use imperial

[@weruleyoudrool]

I cannot comprehend height in anything other than inches and feet. Everything else, sure but height is a no go for me. Lol.

[@Sara.m.tube.]

This is why I roll my eyes when people say “losing weight is simple it’s just calories in-calories out”. Like yes, the laws of thermodynamics still exist in your body. But the number of variables that goes into what “calories out” is is almost impossible to calculate accurately. If you want to try to estimate that’s fine, but to act like it’s not highly individual and always changing is a lie.

[@AlllSmiless]

👏🏽👏🏽👏🏽 exactly

[@Cybele09]

I mean it's not like it's hard to find your TDEE even with all these variables. You keep track of calories in and weight changes over a reasonable period of time.

[@mylindabaez-moyet1843]

I've tried counting calories and it worked. But I did it a little different I looked up how many calories I need for my height and weight without any activity then looked up calories I burn cooking and cleaning everyday (which is like 2-3hrs a day) so I get to eat 600 extra calories a day and lost weight without exercise but just daily activities I do (I get to eat 1800 calories a day instead of 1400 cal that most calculators online estimates)

[@MrSirDudeGuy]

Use a calculator for an estimate to get started, track your calories in, observe your weight loss or gain over a few weeks, then adjust your calories in. I’ve done it several times. It takes effort, but it’s straightforward. You need to track everything. No getting around it. For me personally, simplicity is the key to consistency. Pretty much eat the same thing every day. Find a handful of easy meals that hit the macros, and boom, that’s your food. Forever. Easy (for me).

[@iiaras]

just workout good then eat what you want.

[@Beaumiroir]

I guess the NEAT thing is why I lost weight while eating more when I started a retail job... and why I gained weight in confinement :/

[@lolahenry8440]

i LOVE the jacket you have on in this video, such a beautiful color

[@kelliecanscan3364]

Working retail as a personal shopper im running around literally for 5-9 hours with only 1 to 2 breaks. I've been eating tons. And feel like my metabolism and muscles are super healthy 💪

[@catvalentine4317]

What are you a personal shopper for? I've never met one ^^ I guess it's an american thing

[@zoedarc783]

Abby, you're the best! Your mindset about health and wellness makes sense, and that's the key to sticking to a fitness journey.

[@abbypollock]

💛🙏 I’m so glad this makes sense! I hope this video helps!

[@Brina7222]

Thank you! You inspire us to be more aware of health education and it’s great info for those who are starting off

[@abbypollock]

💛 thank you for taking the time to watch this one!

[@realxistic]

Loved loved this video! Very honest and real. ✨ Thanks for sharing and good luck with all of your plans! ❤️

[@simona8662]

The detail you go to is so amazing and so helpful!!

[@abbypollock]

This makes me so happy to hear! 💛

[@eleonoradelbello6965]

Very informative as always, this really helps! Big love from Italy🇮🇹

[@Blaesce]

This is so good! The best and most accessible explanations I’ve come across! Thanks!

[@abbypollock]

Thank you for watching! This makes me so happy to hear 💛

[@ffiontill5924]

I always love how educational and informative Abby’s videos are. They’re not the usual diet rhetoric, repetitiveness. Just love love love her and gosh I don’t know where I’d be without having found her channel a while back. Sending so much love. A great video! Thank you🖤

[@MusicbyCara]

Love your videos, as always! Thanks, girl!

[@sydniredmond155]

Thanks for the video Abby! Love your content!

[@abbypollock]

💛 I hope you find this one helpful!

[@Capacityforwings]

WOW the effort you put into this research is amazing and I so appreciate it!

[@shaneehowell]

Agreed! Thank you!

[@esthekatie]

Wow this is great 👏🏻👏🏻 thank you for taking the time and doing the research

[@lesliecano5291]

Thanks sumuch for this video idea Abbyyy 💞You’re statistic insights along w/ realistic takes are so appreciated. Reflecting on your videos is the absolute best.

[@livinglifeinaluggage]

I had to pause while making coffee just so I won't miss your ever enlightening explanation. Thank you so much girl.

[@AngCJ-18444]

You should use the Muller method then also check it against an activity tracker to get your average totally energy used over day by testing for a week. Then create a deficit if you want to lose weight. You need to know your lean muscle mass though.

[@deborahmitchell8025]

Please do another “made to move it” challenge!! 😍🙏🏼🙏🏼💕

[@hannahlikestails]

This was soo good. I listening to it twice and might watch it a third time

[@abbypollock]

LOL I love that 💛🙌

[@catvalentine4317]

That's sooo interesting, thank you! I think I'll work on increasing my NEAT in the next few weeks ^^

[@SarahAbplanalp]

Here's another way energy goes out... breastfeeding! About 400-500 calories a day directly going to my baby! My appetite has been crazy this whole time I've done it. I'm regularly eating way more than my husband who is bigger than me and I've lost weight! haha

[@julierichardson284]

That happened me as I had such a hungry baby! Problem was when his feeds started to space out my appetite took a while to regulate and I ended up regaining weight plus a bit more!! So I had no problems postpartum but when he got to being a toddler I was like "oh crap now I'm gonna have to diet!"

[@oriole9815]

Great video! Could you possibly make one about how you run with your dogs?

[@lilacsun2108]

Omg welcome to nutrition class with Ms. Abby! 💕

[@katiebellamartinezchannel9587]

Thanks for these videos love them very informative and we learn a lot ! 💪🏻💪🏻💪🏻💕💕

[@leesaklich6486]

Love how you use the normal curves to illustrate averages, standard deviations, and outliers. When more people understand that everyone is unique and nothing is 0% or 100% certain, there would be so much more health literacy. Thanks for this great example of SciComm.

[@Michouboo]

Is there a calculator you would recommend to use to figure out my total calories ?

[@SchueyFan13]

Great video! What are your thoughts on metabolic adaptation? x

[@aliceanonymous8361]

NEEDED THIS

[@bedheadacademic]

THIS VIDEO IS SO DAMN SOLID THANK YOU

[@abbypollock]

THANK YOU

[@Isa22Cruz]

Im learning so much! Thank you for sharing! ♥️

[@abbypollock]

🙏 THIS makes me so happy to hear

[@anthonyalvarez124]

Awesome video! Always alot details and knowledgeable content! 🔥🙌😍😎👍

[@abbypollock]

🙏💛 appreciate you taking the time to watch!

[@ginachauvin8386]

Thanks for all the information. Understanding "it depends", what calculation do you recommend to calculate a STARTING number for how many calories any one individual should eat for weight loss?

[@abbypollock]

I recommend the Precision Nutrition macro calculator! If you Google that, it should pop up. This is the nutrition certification I have and their site is full of great science-backed info.

[@ginachauvin8386]

@@abbypollock Thanks!!! I am looking forward to participating in the smart girl summer challenge... even though at 56 years old I don't think I am considered a girl :D

[@Ash-mb2dj]

@@camillab8830 Actually, you can reverse diet once you’re done being in a caloric deficit. Basically, you will slowly increase your your calories about 50-100 calories per week or so and then you do that until you reach a new maintenance. Being in a calorie deficit puts stress on the body, so it’s best to slowly increase those calories over time while still continuing to weight train.

[@RosesareRed38]

@@camillab8830 I don’t agree completely. I personally reverse dieted and built my metabolism back up. Cutting calories slows down your metabolism (hair growth, nail growth, heart health, digestive system, liver, brain health and all other organ function) which is why you shouldn’t cut calories for too long. If you eat more then you can move more without even realising. Some people are more resistant to weight gain than others.

[@RosesareRed38]

I actually tracked my calories for 6 weeks (for a full menstrual cycle) because I was sick of undereating or over eating. I just wanted to know my own metabolism. Now I know with my current workout routine my TDEE is 2500. I want to lose 20lbs so I’m going to eat 2100 calories for a weeks and then go up to maintenance. I know it’s a pain but definitely track your food even for 4 weeks and then you will have your own maintenance calories.

[@kitty32739]

Is there a video on hormones ??? :)

[@abbypollock]

Not yet, but coming up! Doing my best to break these topics down into smaller chunks so these videos aren’t hours long 🙈💛

[@BabyOrangeSliceVLOGS]

Great video!

[@abbypollock]

💛 I’m happy it helps!

[@bellawilde2169]

When I’m stressed I get really skinny like waste away no matter what I eat

[@nikiichan]

Yes!!!! I'm blaming genetic factors my dad's side of the family are all overweight. I grew up in a country that used DDT monthly to lower mosquitos. There is a Canadian study that links to increased health risk even in decendants of those who have been exposed to DDT. Then again I also do not eat a lot of fatty foods and I have been cutting protein both of which add to satiety so I am working on changing my diet.

[@JonathanW5444]

Can you explain the probiotic supplements a little more. I guess it feels almost like a net zero topic if my body is not absorbing fat and maybe other nutrients as well as it should I won't get those calories anyway. I understand that I will burn more calories if my body is working correctly and absorbing those nutrients but then I'm also absorbing more calories. Is it just not a Net Zero result and the extra calories burned would either outweigh the increased calories absorbed and or the extra nutrients gained benefit is also more beneficial?

[@Riosgirl98]

The only thing that ever worked for losing fat and keeping it off was low carb eating, I don't even count calories anymore, never feel hungry and stay around 120lb for my 5' 7" frame. I spent decades counting calories and fat and I was exhausted from it. Getting my insulin sensitivity up and visceral fat down was my goal, now I can't eat carbs very often as they make me much hungrier which is a horrible feeling.

[@abbypollock]

💛 I’m so glad you’ve found what works for you. That really is the key to this journey…finding what makes YOU feel good in your body!

[@Riosgirl98]

@@abbypollock I agree totally, my bestie is vegan and thrives on raw veg and fruit. We could not eat others diets and feel good and healthy. Every body is different and has different needs. Thank you so much for replying and for all your hard work, kindest regards from Ireland 💚☘

[@morgantaylor517]

Sugar is poison to me!! I'm helplessly addicted to it so I've cut it out and pounds are dropping off.

[@RosesareRed38]

@@HAYAOLEONE what you’re saying is right. I cut out carbs but felt miserable but when I ate them my blood sugars would crash. Then I just simply REDUCED them and ate them with protein and vegetables and fats my energy and blood sugar is much better! I still eat rice, bananas and potatoes. I’ve cut down on sugar but I still have dark chocolate which is satisfying. We’re simply eating too many carbs!

[@RosesareRed38]

@@HAYAOLEONE you can beat your chocolate addiction. Make sure you are eating enough. When I used to restrict my calories I craved all the sugar. Now I’m eating 2100-2500 calories a day of lower carb, moderate protein and fats. I’m honestly so much more energetic and don’t crave sugar. And make sure you sleep enough ❤️. Yeah it’s sooo scary how the ‘food’ we eat is destroying our bodies!

[@Melissa-ch7vu]

Your height current weight and muscle mass & whether your a man or women all determine how many cals you need daily. I’m confused on your newer videos you talk about not counting any cals but it seems you are also saying yes cals matter - if I don’t track, somehow I end up overeating especially when my TDEE is only 1500 as a short girl. Just one night out with friends a week can derail if not tracking and staying on cals. Loosing the last 10 is very hard unless I track. I can see you had to track to loose your 20lbs but now that you have a lot of muscle years later, you can “eat intuitively” and maintain - but aren’t you just getting to eat more cals now that you have more muscle? For the average women coming into weight loss- intuitively eating will not get you far without measuring what and how much your eating.

[@JoseLopez-kv1lr]

does whey protein powder break down have the same effect 20%-30% having protein as u spoke about the TEF? Considering being in powder form i thought the percent would be less being a liquid.. id love anybody idea on this to share you information on this plz.. thank you

[@Fluffylover121]

Since 20-30% is a rather large range, I think a more processed form a protein like powder would be around 20% whereas a whole food source like meat or beans would be on the higher end like 30%. No matter what form the protein is in, protein itself is still a large molecule, one that’s too big for your cells to absorb directly, so your body still has to do the work to break down the large molecules into their components, amino acids, in order to absorb them into the cells. And because of the complexity/strength of the chemical bonds, this is harder to do than for molecules with simpler bonds such as carbs and lipids so your cells need to use more energy to do it. So unless you’re only consuming amino acids already broken down into their simplest form, your body uses a good amount of energy digesting protein

[@cheriashawntelle]

Couldn’t agree ore with this video!

[@abbypollock]

💛 appreciate you taking the time to watch!

[@danifestit]

Whenever I eat less, I tend to gain weight. Usually when I eat more, I lose weight, which is crazy. I guess my body works differently baha, but I am also in eating disorder recovery

[@musikalniyfanboichik]

great video

[@carrie893]

I think I'm definitely a outlier, 3000 calories a day as a 43 year old woman. Hopefully menopause doesn't affect this to much but I know it probably will

[@RosesareRed38]

Are you an ectomorph? They have fast metabolisms.

[@wronskiwhispers]

I hear you. I'm counting calories for the first time in ages in order to lose pandemic weight and I'm losing on ~2500 cal a day. 39 year old female. Every other time I've tried calories counting, I've crashed and burned because everything was telling me I should be eating 1500-1800 cal/day. I felt murderous eating that little and always thought it was just me having no will power. Weight loss feels so much more doable now that I know just how much I need to consume.

[@RosesareRed38]

@@wronskiwhispers oh wow that’s so inspirational! I wish more people knew this! How much weight do you need to lose if you don’t mind me asking? It’s amazing to see women eating properly and not teeny tiny portions that society expects us to eat!

[@annabees]

@@RosesareRed38 I used to think I didn't need to eat either... until I started to educate myself XD Slowly increasing your calories is a really good way to find your balance and then set up a reasonable calorie deficit for you imo ^^

[@RosesareRed38]

@@annabees yeah I know right. I’m also losing 20 lbs by eating 2100 calories which is why I was surprised to see other women eating like me as well. Undereating caused me to have so many eating disorders. How much are you eating?

[@SaheeliRai]

Na, meter and centimeter are more common

[@abbypollock]

I’ve found metric system is most used in calculations, imperial in conversation 🤗

[@laundromatjones4337]

One totally not scientific anecdote I've noticed is the difference between people who constantly run "hot" versus people who are always cold. It takes energy to keep your body warm. Every time I reduce calories, my extremities (hands and feet) get uncomfortably cold. Yes, energy deficit is how you lose weight, but that process is hard to pin down.

[@abbypollock]

Totally scientific! 🙌 This is completely true and rooted in science. The calorie is a unit of energy and heat is energy. The heat you feel coming off of someone’s body is heat (or energy) loss, meaning that person is burning more calories than someone running cold 🤗

[@lunam.9640]

@@abbypollock So... What should i do if am often cold?

[@RosesareRed38]

@@lunam.9640 eat more red meat. 4 times a week at minimum. I used to avoid red meat and boy did my health suffer! I was always cold and tired and fed up. Now my hair is growing back and my hands and feet are warm! Of course get good quality meat. But this is what worked for me after a long time of being in denial. Chicken or white meat is useless and so are vegetables. Vegetables and fruit made me cold. Nuts and cinnamon and meat are warm foods. Look up cooling and warming foods.

[@RosesareRed38]

@@lunam.9640 also eat enough food I forgot to add. For example, I’m 5’ 4” and maintain 160 lbs on 2500 calories. Figure out your maintenance calories and stay there for a few weeks or months.

[@lunam.9640]

@@RosesareRed38 Thank you for the tips!

[@pupils247]

I am hypo/hashi = very slow metabolism .

[@abbypollock]

💛 know that there is hope and there are many steps you can take to boost metabolism naturally. Will be sharing in an upcoming video!

[@cloverisamess]

2:07 Did you mean Energy out?

[@abbypollock]

The overlay may have been confusing here - the energy balance equation is Energy In = Energy Out, so we just replaced Energy Out with what it breaks down to within the equation 🤗

[@teresajiang3454]

It sounds like research presentation

[@CASMANCHANNEL]

Good luck

[@madsflows]

I wish Seed came in a different format! I can't swallow pills 😢

[@illuminatiCorgi]

A Pyrex 😂

[@lolalukie713]

I prefer KiloJoules

[@hannahmiles1324]

IF, workout with weights 5 times a week and a plant based diet are working for me. 😁 Oh and walk the dog at least 5 miles a day!

[@abbypollock]

Glad you’ve found what works for you! 💛

[@hannahmiles1324]

@@abbypollock Always brilliant advice 😊

[@emeraldivory7464]

Repost?

[@gabbys2315]

Do you consider yourself as an outlier?

[@abbypollock]

Nope! In terms of RMR, I’d say I’m quite average. That said, because of half marathon training some days my TEA is super high.

[@stephylynnpatch]

I have a real problem with cheese.

[@43_33Jj]

Endless people struggle with cheese. I do, but not as much as I used to. Once I realized that cheese is pus, yeah... pus 🤮.. that made it so much easier to keep away from. The only reason why the pus tastes good is because it has a crapload of salt to "flavor it up". Gross. It is one of the most unhealthy foods on planet earth.

[@stephylynnpatch]

@@43_33Jj I mean cheese is milk it can contain pus from the cow utters but it's not actually made from pus.

[@stephylynnpatch]

@@43_33Jj but yeah I definitely need to cut my consumption down it's not as bad as I used to be either but I'm still not in control of it the way I'd like to be.

[@43_33Jj]

You would be surprised with how much pus is actually allowed to be in cheese. All dairy is unhealthy but cheese takes first place. I really wish everyone hadn't grown up on it because it is irresistible stuff. I say, if you're trying to cut back on stuff, find a lower cal or healthier replacement rather than eliminating it. Not a ton of options when it comes to cheese, but there are a few. I've started using nutritional yeast on noodles in place of parmesan but I still use parm sometimes. It has a cheesy flavor and once you get used to it, it is extremely satisfying. You can even make cheese sauce that is just like nacho cheese only better and is made with cashews. You cant even tell it isn't 'real' cheese. Still high in cals but way super healthier.

[@stephylynnpatch]

@@43_33Jj I'll have to look into that. Thanks. It's a hard craving to break.

[@baassiia]

Some people are just smaller and should eat less and those taller one more... That's the secret in most cases.

[@crownofhair]

So sad but true! My partner is tall and broad. I'm small. I CAN eat as much as him, and sometimes want to, but I know I'll just get fat while he stays lean lol

[@thetree7694]

Wish she spoke a little slower.

[@crownofhair]

Change the playback speed to x.75 🤗

[@crownofhair]

I change the speed depending on subject and speaker. Since everyone has a different speech pattern, it's a nice tool to cater each video to my listening style and needs.

[@doctorbalanar]

Agree with @eye of the divine

[@elbowache]

I'm just sitting here trying to place your accent. It's....

[@veronicamccall9823]

Canadian

[@Meg-dw5jb]

you talk way to fast, im now more confused/stressed

[@IDK-dc9os]

still waiting for a full week of workouts video 🥺🤍