# Weight Loss Calories Calculator Metric : How To Calculate How Many Calories You Should Be Eating To Lose Weight

## Weight Loss Calories Calculator Metric Video

### Weight Loss Calories Calculator Metric

How To Calculate How Many Calories You Should Be Eating To Lose Weight

For your exact macros you should be eating customized for your body type, check out my free quiz – http://vshred.fit/Calories2LoseWeight

In todays video I take you through exactly how you should calculate how many calories you need for weight loss. These are the exact same methods we use with our clients on a daily basis, and has helped get hundreds of thousands around the world into the best shapes of their lives.

First you must calculate your BMR using the following equations:

For anyone who uses the imperial system… the equation will be…
– Male: 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years) = BMR
– Female: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) = BMR.

For anyone who uses the metric system… the equation will be…
– Male: 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years) = BMR
– Female: 655 + (9.563 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years) = BMR

After you have your BMR you must determine your activity level below:
– Sedentary: those of you who don’t really work out and don’t really have too active of a lifestyle… but you are walking around throughout the day… maybe taking a few flights of stairs… = BMR x 1.325
– Light: this is those of you who workout 1­3 times a week……… = BMR x 1.55
– Active: this is those of you who workout 4­6 times a week… so if you workout the typical monday­friday.. this is you…. also anybody who doesn’t workout, but has a physically demanding job… = BMR x 1.725
– Extremely Active:This is those of you who workout 6­-7 days a week, every week… and have a physically demanding job on top of that… atleast 4­5 days every week. = BMR x 1.9

After you have your TDEE calculated, multiple that number by 0.8 to get your 20% deficit number!

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Thanks for watching, see you in the next video!

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### 11 Comments

1. Unknown YouTube User says:

U mean 1kg of water not 1g of water right?

2. Karen M says:

My macros show 1771 calories 112gr carbs 220gr protein and 49gr fats….would I do the deficit on this for my high carb days but then what for my low carb days ? Confused now

3. Gus Leytte says:

Dude! I love this channel! Its so helpful man, I just started a week ago! But I am hopeful I will lose some stubborn weight

4. Deepjyoti Taye says:

Hey Vince is keto diet work to loose weight n shread my body.. plzz answer..

5. beginning legend says:

Dude you are perfect, when are you signing your Hollywood movie

6. guccigangwavy says:

How to lose weight. Throw out your junk food. PREP. Prepping meals made it so much easier for me to gain and also lose weight. Lots and lots of water.

7. Muddy Boots says:

why is the BRM for Females over 600 when Males is just 66.5? Should it be 65.5 for the Females?

8. Muddy Boots says:

This is the missing link to all workouts. Thank you for this video

9. Mason Mauch says:

I was doing a diet where i was cutting my calories in half for a month or so and lost about 5-9 pounds a week i managed to keep most of them off but i was always drowsy and hungry

10. קובי פררה says:

thank you so much!!!

11. Isaac Johnson says:

This is off topic……..how do you style your hair? Thats what i want to see a vid of. no homo haha.