How Many Calories Should I Eat A Day? #LLTV


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How Many Calories Should I Consume In A Day?

Hey Live Leaners,

In today’s Live Lean TV video, I want to get back to the fundamentals and answer one of the most important questions regarding weight loss (or gain – yes some people need to gain weight)…


How many calories should I be eating in a day?


This truly is one of the key starting questions to answer on your weight loss/gain journey.

Now…before moving on…I need to make this clear….I do not count calories.


Does this mean you shouldn’t count calories?

As anything in fitness and nutrition…IT DEPENDS.


In some cases you don’t need to calculate/count calories if you…

1. understand the value of a calorie and it’s macronutrient make up (protein, carbs, fat) just by looking at a food…

2. follow a solid workout plan… *cough* Live Lean Afterburn *cough*…

3. consume only whole natural food (not products) provided by the earth…


But lets be honest…maybe 5% of the population meets all 3 of these.

So with that said, if you’re serious about losing or gaining weight, it’s critical that you know your calorie numbers and measure them.



The things that get measured are the things that get done.


How To Calculate Your Calorie Requirements

There are many different ways to calculate your calorie requirements but one of the most standard methods used is based off your BMR (basal metabolic rate) & your Activity Factor (Harris-Benedict).

I show you how to calculate this in the above, “How Many Calories Should I Eat A Day?” video, but here’s the John/Jane step-by-step example I used in my book, Awaken The Abs Within.

STEP #1: Figure out your total body weight (in kg) and height (in cm)

(conversion note: 1 lbs = 0.45 kg & 1 inch = 2.54 cm)

John’s Stats:

– Height: 5’11” (180cm)

– Weight: 210 lbs (95kg)

– Age: 30

– Activity Level: Works a desk job but plays recreational hockey 1-2 per week.

Jane’s Stats:

– Height: 5’3″ (160cm)

– Weight: 150 lbs (68kg)

– Age: 30

– Activity Level: Works a desk job but goes for 1-2 long walks on the weekend.

STEP #2: Calculate Your Basal Metabolic Rate (BMR)

Remember, BMR is simply the number of calories your body requires just to function. It doesn’t include calories required to perform activities (we calculate that in step #3). 

Here’s the BMR formula for men:

(13.75 x weight) + (5 x height) – (6.76 x age) + 66

John’s Basal Metabolic Rate = (13.75 * 95) + (5 x 180) – (6.76 x 30) + 66 = 2,069 calories

Here;s the BMR formula for women:

(9.56 x weight) + (1.85 x height) – (4.68 x age) + 655

Jane’s Basal Metabolic Rate = (9.56 x 68) + (1.85 x 160) – (4.68 x 30) + 655 = 1,460 calories

Note: you can also calculate your BMR using this calculator, but I think it’s important to work out the numbers yourself.

Calorie Calculator

Powered by Health Insurance UK

STEP 3: Calculate Your Activity Factor (Harris-Benedict)

Activity Factor Harris Benedict
excerpt from Awaken The Abs Within

John’s Activity Factor = 1.375 (he plays hockey 1-2 times/week)

Jane’s Activity Factor = 1.375 (she goes for long walks 1-2 times/week)

STEP #4: Calculate Current Calorie Needs To MAINTAIN Body Weight

Maintain Current Body Weight = BMR x Activity Factor

John = 2,069 x 1.375 = 2,845 calories

Jane = 1,460 x 1.375 = 2,008 calories

STEP #5: Calculate Calories Required For Your Specific Goal In A Specific Timeframe

3,500 calories = 1 pound

Thus, to lose one pound you need to be in a calorie deficit of 3,500 calories.

John and Jane’s goal is to lose 5 pounds in 30 days. Is it possible? Here’s how many calories they’d need to do this:

3,500 calories x 5 lbs = 17,500 calorie deficit at the end of 30 days

17,500 calories / 30 days = 583 calorie deficit per day for 30 days


For John to lose 5 lbs in 30 days, he would consume 2,262 calories a day.

For Jane to lose 5 lbs in 30 days, she would consume 1,425 calories a day.


So now it’s your turn to calculate your numbers…

Feel free to share them in the comment section below.


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Questions For You:

– What are your calorie requirements based on the information in the video?

– Do you count your calories?


Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.




The Afterburn Effect Workout



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75 responses to “How Many Calories Should I Eat A Day? #LLTV

  1. I don’t actually calculate the calories that I consume. But I look at the quantity and the type of food I eat. Mostly I avoid junk food and try t eat freshly cooked food. This helps me a lot to be healthy and maintain my weight.

  2. 5ft 2.5in, 150lb, female (little teapot). Bmr of 1,470. I workout/cardio 4-5 times a week. 147×1.55= 2278 to maintain. If I want to lose 5lbs in 30 days I need to eat 291 cals less a day and burn 291 cals through exercise. We shall see. I currently aim for 1600 though I usually go over and aim for 5 days of gym time.

  3. With the calculations you use for losing weight, if I want to lose 3lbs per month I would have to eat less cals per day than if I wanted to lose 5lbs, how is this possible?

  4. hmm i am so confused…? i dont if i should be looking out for calories,sodium,carbs,sugars,fats,trans fats,saturated fats, mono fats,poly fats…?

  5. Hi Brad, What if after subtracting the 500 calories for weight loss I’m slightly below
    my BMR? Ex. My BMR is 1315 X 1.375= 1800-500= 1300.

  6. I focus more of my efforts to eat a cleaner (same amount of) calories rather than create a calorie deficit because I believe the “unclogging” of my hormones is a more long term method. There are times when irresponsibly calorie hack or fast and/or add a workout in/increase the intensity of one or more workout. BTW: I’m 33, 187cm, 87-89kg and moderately/highly active.

  7. Hi Brad:
    BMR of 1649.45 x 1.2 (Current Activity Factor) = 1979.34
    Calorie Deficit 3500 x 8 (8 lb. loss per month) = 28,000 / 30 = 933.33
    933.33 Calorie Deficit Thanks for the lesson and have a wonderful day!

  8. Thanks for this Brad. I’m currently hosting a DietBet and I have 200+ participants who should read this post/watch this video. I’m sharing it with them in our forum!

  9. Great job! very informative, I count calories and my calories for the day are 1520, on top of that I exercise and also log all my food on my fitness pal. 🙂

  10. So when i went to the myfitnesspal website and told them I wanted to lose weight they told me I need 1290 kcal a day. I have a desk job but workout a min. of 4/5 days a week for 40/50 minutes. When I do this calculation my BMR is 1458
    my workout number is 1.55 and my total caloric intake should be 1677 kcal to lose 5 lb? Isn’t that way to much? I’m ‘5.675’ and weight 137.78 (173cm – 62.5 kilo)

  11. You know its cold in Hali when Gouthro is wearing layers and not showing off his muscle, lol! Great video topic Brad!

  12. To maintain I need 2,621 calories being 5’9″ and 180lbs. I think i need to get down to at least 170 to be at 8 or 9% body fat, which is my goal. But thats my goal for the next three months. Awesome video!

  13. My BMR is 1874.1
    My total caloric intake should be 2248.92
    To get to 5 lb. loss my total caloric intake should be 1665.92
    I know what to eat for breakfast and lunch…but by 3p I’m pigging out on my cravings… Not Good!

  14. I get 2,962 calories to stay the same. So roughly 2,500 is what I’ll be shooting for. I don’t really count calories with every thing I eat. But it helps to have an idea of what to aim for.

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