COMO CALCULAR SUAS CALORIAS DIÁRIAS (Monte Sua Dieta Você Mesmo)

Do you know how many calories your body uses per day? There is an easy formula on how to calculate your calories that takes into account your weight, age, sex, height, what your day is like in terms of how many activities you do per day, whether you are a person who works more sitting or works standing up doing things , whether you train or not, is completely personalized. Of course, after raising these amounts of calories, we will go into macronutrients, and then I will talk about proteins, carbohydrates and fats, and you will also come out with these numbers here.

You will practically have your diet set up. And why is all this so important? When we find out how many calories you burn, we already know how many calories, if you eat, you gain weight, or if you eat, you lose weight.

First, we need to calculate what we call the basal metabolic rate, which is basically what your body uses to stay alive. Imagine that you've been lying down all day, you're just living, and then you're going to spend it all. An interesting factor here is that this basal metabolic rate is around 75% of what we call total metabolic rate.

You only spend an average of 25% on training, on doing your things during the day, the things that happen during the day. The important thing about this is that if 75% on average is just to stay alive, will you lose more weight by focusing on that, on your basal metabolic rate, on your metabolism, or by focusing on the 25% that is responsible for the rest? Why do I tell you this?

It is easier for you to lose weight and increase muscle mass if you focus on this, if you are clear in your head what you need for this and make the necessary adjustments. What you see most , especially those who want to lose weight, is focusing on training. "I want to lose weight, I'm going to do more cardio.

" "I want to lose weight, I'm going to do it more days a week. " "I want to lose weight, I'm going to close my mouth" and it will have a negative impact here. The first thing we need to know from you is what this basic information is.

Age, easy, sex, I think it's easy, or rather nowadays it's become more difficult. Sex is what you were born with. Understand, guys, I'm a little ignorant on this subject, bear with me.

We need your height in centimeters and your age. The calculation here is a formula from two guys, Harris and Benedict. This is the most used, most famous formula.

There are others, but let's use this one. I'm going to put it here so you can copy it, it's important to follow along. I will enter my data, and we will calculate based on my data, but you use yours.

What works for this video is that you do it together. If you don't do it, it won't work. Detail, for men it is one formula, for women it is another.

Girls, what we'll do is this: we'll put the formula down here for you, I won't do the entire formula. The formula has constants, and in this formula we have 13. 75 and then it is times the weights.

Today I weigh around 100kg. Detail, here we have a parenthesis. .

. Your 7 is ugly, I'll tell you. It got better.

Here we have +, I open parentheses, and what I think is coolest is when we have parentheses, we have to go back to some basic math things. How tall are you, in centimeters? 1.

72m. You already did it wrong, it's the height in centimeters. 172!

Oh, shit, but it's not your time to come here, it's mine. 180 centimeters, and then comes less, and another parentheses will open. Imagine that this formula is following.

We have 6. 75 * the age, 36. We close the parentheses, + 66.

5 and here we go to =. If you did math homework at school, you learned that the first thing you solve in a math problem is what's inside the parentheses. What are we going to do?

Let's resolve this here first. This formula is to find out your basal metabolic rate. Good one, Ranizito.

All we are calculating is to find out how many calories you burn per day to stay alive. Imagine that you are in bed 24 hours a day, you will spend the result of this formula in calories to live. Let's go here, 13.

75 * 100. Shall we do it on the calculator? Oh how stupid, give him zero!

Go cut the comma, we'll do it so you can follow it. You will come here: 13. 75 x 100.

The 100 is the weight. And how much will it give? 13.

75 x 100, okay? What are we going to do? This result will come here.

13. 75 becomes 1375. I close parentheses here, the + sign appears, and let's solve this here now.

What is 180? It's the time. You do it your way, these numbers are constants in the formula, they never change.

What you will change will be your height, your weight, and here your age. Alright, shall we solve this here? 5 * my height.

You will make your height. I'm going to take this number and throw it here. 900, and close parentheses.

- sign , he's coming here. I open parentheses and I'm going to do this. 6.

75 * my age: 243. I close parentheses. +66.

5. So far so good? Any questions, Ranizito?

No. At the moment, the best possible situation: Rani is very bad at math, so if he can keep up, he's doing well! If I can do it, whoever is watching can do it.

Let's go here: 1375 + 900. . .

2275. Let's put the - here. I could do it straight away, but let's go straight.

. . .

66. 5. Here it will be.

. . 2032 + 66.

5. 2098. 5 kcal.

Lalá, to stay alive, relaxed, without doing anything, I spend 2100 calories per day. But this is exactly 75% on average of what I spend per day. It is exactly the basal metabolic rate.

My basal metabolic rate is 2100 kcal per day. We have 2100 calories, but that's the basal metabolic rate. For us to transform it into total energy expenditure, you can also find this acronym, which is Total Energy Expenditure (GET).

Guys, GET is the same thing as Total Metabolic Rate (TMT), okay? "Ah no, Lalá. I saw somewhere talking about total energy expenditure, GET.

. . " It's the same thing.

To get to this guy, let's use a multiplier factor called Activity Factor. This Activity Factor says the following: if the activity you do during the day is a light activity, we multiply it by 1. 3.

If it is a moderate activity, we multiply it by 1. 5. If you train strength, which we consider a moderate to high activity, I will put high here, so we will multiply by 1.

7. To make it easy: if you train bodybuilding, you train at least more than 3 times a week, let's use this one. So what do we do?

You will take exactly 2100 and multiply it by 1. 7. 2100*1.

7. We have 3570. Come with me.

My Total Energy Expenditure is 3570 kcal. What does this mean? For me to continue doing the things I do, not to increase my weight or lose my weight, I need to consume 3500 calories every day .

If I want to lose weight, I need to consume less than that; If I want to increase my weight, I will consume more than that. Can you now understand the importance of having this here? If I want to maintain my weight, not change anything, stay the way I am, I consume exactly that.

We call it a normocaloric diet. What we're going to do now is transform this here into how much protein you need per day, how much carbohydrates you need per day. Keep that number you found there.

We are going to enter another phase of the calculation. You might be thinking, "Wow, that's calculus as hell. " Yeah, guys.

It's calculus as hell. Whenever you go to a nutritionist and ask him for a diet, he will do all this here and of course, he will add other things. This is a starting point for what our nutritionists do when we welcome new students to Muscle 60D.

Our students receive a personalized diet, with everything calculated, which foods you like to eat, which ones you don't, how many meals you eat per day, how much time you train. In other words, a completely personalized diet. I'm talking about one of the things that our students have, apart from support from the nutritionist, the personal trainer, the physiotherapist, access to the platform, in short.

There are several things, I want you to know them too, there is the link here below, and you will have the opportunity to become my student and have all this support. Let's put 3600. Let's keep this number, I'll make it very small here.

Just so we don't forget him. Let's think about it like this. "3600, I want to dry off.

For me to dry off, I need to put in what we call a calorie deficit. I need to put in a number of calories to subtract. When I consume 3600, my body remains normal, the way it is.

If I give less For him, less energy and fewer calories, what is he going to do? He continues to spend those 3600 calories, but he will pay this debt with something from my body. do the following, let's add 400 calories less, I'll be calm.

We're talking about a calorie deficit of 400 calories. Again, if my body consumes 3600 calories per day , I'll give it 3200 calories. he will take it from somewhere, and then I will make strategies in training to remove the fat.

What I will do first is remember how many kilos will Lalá weigh? consume 2g per kilo of weight. If I weigh 100kg, I will consume 200g.

From what? Of protein. And fat?

We call them lipids. How much lipids will I consume? I will consume 1g per kg of weight.

So, if I weigh 100kg, I will consume 100g. And carbohydrates? Damn, I don't know.

That's what we're going to find out. Remember we need to get here. 200g of protein.

How many calories are in each gram of protein? 4g. I'm going to multiply this here by 4.

I'm going to reach 800kcal. So, I have 200g of protein, and guys, it's not 200g of chicken. Every 100g of chicken will have 25g of protein.

In 200g of protein I will consume 800kcal. And the fat? Fat has 9 calories, and I'm talking about 900 calories from fat.

I'm going to eat half as much fat as I eat protein, and there will be more calories here. Lalá, what weighs more? 100g of protein, or 100g of fat?

It's the same, man. The calories are different. Do you understand that 200g of protein will give me 800kcal.

100g is half, 100g of fat will give me 900kcal. That's why we say: be careful with fat. Fat makes you fat very easily.

And then things get a little more complicated, because every 1mL of olive oil is 1g of fat. In other words, each 1mL is 9kcal. If you put 10mL of olive oil in your food, and it is very easy to add 10g of olive oil there, we are talking about 90kcal.

It's bizarre, you have to be very careful. Now, when it comes to protein, this guy is the hardest to beat. Where do we get protein?

Meat, eggs, some grains, but it's quite complicated, but to give you an idea, each whole egg has 7g of protein. The biggest fight is here. That's why we talk so much about consuming whey protein, and then we'll have an average of 30g of protein in one dose of protein, which is easy to consume.

Do you understand why whey is so important in the diet, why it helps so much? Otherwise, you're going to have to eat a lot of chicken, a lot of meat, a lot of eggs, to get to this point, to hit the macro. We're talking about whey, I'm going to talk about Growth's whey, obviously.

It is the best value for money whey on the market. The bags come with 1kg of whey, while all other brands deliver 900g. I'm talking about Growth again, we talk about cost-benefit and also European quality standards.

Growth is super strict with its quality standards. There is the link below to the Growth website, there is a LALA discount coupon. When you buy on the Growth website, you will be accumulating points, which you can later convert into products.

The Growth website is below. What are we doing? Counting how many calories I will consume in carbohydrates and fat.

How much is there, Ranizito? 800 + 900 gives 1700? There, man!

1700 what? Kilocalories. It's important to always keep saying that this is a calorie, so as not to confuse it with fat, with grass, and then what do I do?

I'm going to do kind of the inverse calculation to find this guy here. It's bullshit, bro. I take these 3200 - 1700.

- What was that 3200 again, Lalá? - 3200 was the amount of calories I calculated for me to eat per day. So you can lose weight.

To lose weight with a calorie deficit of 400 calories. Let's go back, my Total Energy Expenditure is this one, I spend 3600 calories per day to stay alive and do all the things . We are creating a calorie deficit of 400 calories, so 3200 calories for me to lose weight, but I have to do the training to achieve this.

Okay, 3200 - 1700, I'll have 1500 kcal of carbohydrates. 1500 calories, how many grams of carbohydrate does it contain? This is the calculation we will do.

Each gram of carbohydrate has 4 calories. I'm going to take this value and divide it by 4. Then I'll have 375 grams.

of carbohydrates that will take me to 1500 kcal. For me to lose weight, I need to consume per day and hit my macros: 200g of protein, 100g of fat, and 375g of carbohydrates. You have to find these numbers for yourself.

The cool thing about the video will be: you don't understand, go back, if you're bad at math, ask someone for help. And now, how do I convert it into food? There is an application that I will recommend to you, in fact there are several that do this.

They count how many calories, how much carbohydrates, fat and protein you are consuming per day. The one I'm going to recommend to you is called Myfitnesspal, an Under Armor app. I'm not earning anything to talk about the guys, I'm saying it because it's super intuitive.

What are you going to do? You drink coffee, prepare your coffee and put the things you are eating. I'm eating, I don't know, 4 eggs, I don't know how much bread, and I keep adding them.

He tells you: "You 've already consumed so much carbohydrate, so much protein, so much fat. " And you adjust. One thing that I think is cool about the system, that we apply to our students: what do you like to eat?

"I like to eat French bread in the morning. " So you will continue eating French bread in the morning. Let's fit your French bread here.

"Lalá, I like eating chocolate. " You will eat chocolate every day. "I like olive oil.

" Whatever you imagine. What do you like? Don't mess around.

- Chocolate. - Go eat chocolate. - Chocolate cake.

Hamburger. - It could also be. .

. No, calm down. The idea is to fit what you like into these calculations in the healthiest way possible.

Understand this: if I eat this in my day, regardless of what I eat, I will lose weight. The thing is: if I eat things that aren't healthy, - I can burst the fat. - She's the great enemy, the great villain.

It's the easiest to break out if you eat junk food. If you don't eat junk food, it's easy to burn off carbohydrates, but it's very difficult to burn off protein, very difficult. And if you blow it, the problem isn't that big.

The big question is here, especially here, because fat on your body becomes fat on your body. The conversion of carbohydrates to fat is also easy, but if you already eat fat, the body already stores it, so if you are in a caloric surplus, that's another matter. If I eat this in my day, regardless of whether I eat chicken, eggs, red meat, fish, it's the same.

And here comes an important point. I could really come here and tell you: come on, buy Growth whey. But I'll tell you this: pay attention, protein is protein.

If you can beat this by eating chicken, beef, eggs, you don't need to take whey. The big thing is that it's difficult to beat this without taking whey, but you don't need to. Get it in your head that the supplement helps you, makes your life easier.

It is not a sine qua non condition for you to have shape. It is not fundamental, essential. Your big concern after calculating this here is to eat the right things to hit these numbers and not blow them up.

Remember what I said: it's easy to burn fat, I even mentioned olive oil. A brief story for you: I had a student who was dieting, a great friend, Dr Felipe Dounatto, the guy is angry, and he wasn't losing weight. Dr He investigated, investigated, and discovered that he wasn't losing weight due to salad dressing.

After adjusting this, and it's not that he stopped consuming the sauce or the oil, Dounatto just went there and fit these 2 in here. He started to do the following: prepare the dish, put it on the scales, and then add the oil. He weighed the oil.

It's important. And there, he lost a lot of weight, because it was exploding here. The big concern now is finding the food, because there are foods with a lot of calories, a lot of carbohydrates, a lot of fat and there are foods that don't.

To give you an idea, we made a video on the channel, and that's what I'm going to send you to now, which is 16 foods with almost zero calories. These are foods that you can eat without worrying about the amount of calories you need to eat.