How to Set Calories and Macros for Fat Loss January 5, 2020 100 By Ewald Bahringer CategoryArticles BlogTagsabs Body calories fat Fat Loss get lean loss macros muscle percentage protein ripped shredded 100 Comments Co X says: August 20, 2016 at 1:25 am question is how do you know how much calories (or protein )you have eaten? like you went out for burgers and noodles soup , you just dont know how much calories in them , like how much calories in my kung Pao chicken I eat this evening? I mean you could guess but you never know exactly Reply Smörhunden says: August 22, 2016 at 2:03 pm Man you're heavier than I thought Reply Dave86 says: September 14, 2016 at 8:38 pm Another great video Radu, How did you come to the calculation of 33cal/kgs of body weight for maintenance? It looks right i've just never seen it calculated that way before. Reply Mira says: September 17, 2016 at 10:15 am Radu, I'm 90 KG and according to your formula my maintenance calorie is almost 3000. But I use a fitbit activity tracking based on heart-rate monitor and according to that I burn at most 2500 calories per day. Can we say that my metabolism is low ? and should I go based on the fitbit calorie burn ? Reply christian anguiano says: September 29, 2016 at 8:03 am Does your cutting cals change during those 10 weeks or do you keep them the same? Reply hawa kabir says: October 17, 2016 at 2:51 am This video has great advice, but I am not sure about the best diet plan that I should work with, only because I have never taken any. Anybody tried using the Fenoboci Diet Plan? I've heard some folks mention amazing things about Fenoboci Diet Plan. Reply glenn says: October 23, 2016 at 8:10 pm I have a question, according to that my maintenance would be around 1890 calories leacing me at 1560 for getting lean. This seems stupidly low to me Reply Alexis HT says: October 30, 2016 at 11:03 pm Radu, I workout 6 times per week (3 heavy days and 3 lighter days) and also I'm a construction worker, I calculated a 20% deficit with your formula (68 × 33 × 0.8 = 1795 cal), isn't that a bit low for me? I have almost 10 hours of activity per day and that number is just slightly above my BMI (I'm 21 and 1'71m) which is around 1600 calories I think. I don't want to get to 61 kg again (I lost weight from 105 kg, you know,I was massive ) but I'm around 18% bf at 68 kg, not a big guy nor lean enough for a bulk. What do you think? Reply CatherineMM says: November 2, 2016 at 12:22 am You are the best by far Radu!!!! Hope you are doing better with your health now!!!! 🙂 You are one of my 5 successful people!!!!! Reply Andreas Socratous says: November 12, 2016 at 10:02 am Great vid bro!! How much protein do u need if u eat at maintenance?? Reply First Name Last Name says: November 17, 2016 at 11:38 am 0:29 its what I always think when I hear "eating clean". Reply Jolie Troung says: November 21, 2016 at 2:50 am If you want to slim down, you should look up Fenoboci Diet Plan on the internet. They'll make it easier to get the body you should have. Reply A yusuf says: December 3, 2016 at 10:54 am where can i get the book " testshock christopher walker " it is not on amazone and ebay 🙂 Reply Andrea Knight says: December 8, 2016 at 4:30 am lol @ washing the apple Reply crash crash says: December 29, 2016 at 1:21 pm why these noumber 33 and 15 can you explain Reply OG亜 Asura says: January 13, 2017 at 8:47 pm how can I contact you?can u Pls send ur email address..I have lot of questions to ask Reply Lubor Petřík says: January 30, 2017 at 12:16 pm How about using an approach to set up your calories based on weight at certain body fat percentage? F.e. if you had 10% body fat at weight 60kg, your target calories to reach that weight would be 60*33 = 1980Kcal, protein then 60*2g = 120g protein Reply Julio Gomez says: February 5, 2017 at 12:33 am Do I use my total body weight or my lean body weight for my macros? Like if my total weight is180 but my lean body weight is 152 what would I use while I cut? Reply TimIsElite says: February 5, 2017 at 1:31 am You did step 1in kg not lbs, is it the same way with lbs?? Reply Owais Soomro says: February 10, 2017 at 3:33 am man can someone tell me if would have to burn 2500calories on treadmill to lose all the fat or jus my bmr + 500 cal deficit Reply Alfonso Cajiao says: February 14, 2017 at 1:13 pm Nice video Radu! Also nice gains bro Reply Zachary Wilson says: February 23, 2017 at 3:47 am Radu, you really do make everything so much easier to understand. Keep it up. Reply Christian Colamonici says: February 23, 2017 at 11:19 pm hi radu! first of all, thank you for your videos and your work. you really are an inspiration! i need your help: i am 30 yrs old 72 kg 170 cm height. i start lifting a month ago, 3-4 times a week , doing IF. my question is: as i am really round on my belly, how many proteins should i include in my daily intake for fat loss while improving strenght? 2g x bw (73) in general or for lean mass? 'cause so far i see decent result on strenght and muscles but my belly…well its still there. thx in advance keep doin your awesome job. Reply Lil Aussie says: February 24, 2017 at 1:04 am Hi Radu, I am 162 cm in hght and weigh 85kg. (Approx 30% body fat) I used you calculation and my maintenance is 2805 cal and the deficit is 2300 cal. You also say the deficit should be 200 – 400 in deficit. I have been using my fitness pal to log my calories but it has set my daily cals at 1570cals to lose 1kg a week. which is really low. When I workout or do a bit of cardio (walking only) it increases my daily cals a bit. Which cals target do I aim for? Your calculation or the mfp calculation. And do I eat the star cals it adds after a workout. Reply local cat says: February 25, 2017 at 1:05 pm My deficit at 20% is about 1400 calories… Fuckkk I'm already a hungry person in general with a moderately fast metabolism Reply Ricardo Ferenz Pedregal says: March 7, 2017 at 7:49 pm Your channel has inspired me and is by far one of the most engaging, informative, inclusive and motivating i have subscribed too. Thank you and keep doing what you do! Reply Ronnie O says: March 23, 2017 at 11:38 am Very straight forward, Thank you Reply PainZoneTV says: March 26, 2017 at 10:08 pm I have a question, i am 175 cm tall and my weight is 80 kg.I am since january on a diat where i only eat 1500 Calories but now i understand that the amount of Calories i eat is to low and i want to start to eat more but im afraid that my methabolism is used and i wont lose weight anymore. What should i do ? Reply Mr. Melotte says: March 27, 2017 at 2:58 am It doesn't make sense. I tried low carb and that worked but not that good. I'm trying to keep my caloric intake very low when I don't workout, and if I know I will, then I will get a bit more in. I am skinny fat and I want to have a very lean and toned body. Also, is it bad if I do ab workouts or will that make me look fatter? Reply Timothy Johnosn says: March 27, 2017 at 2:53 pm this is the coolest weight loss video I have ever seen Reply sarthak gg says: March 28, 2017 at 4:36 pm Hey im gaining weight on a calorie deficit… Its most probably water weight but is very frustrating… Any way to solve this problem????? Reply Evgen Patotskiy says: April 13, 2017 at 4:23 am You should go to WooPep website if you'd like to learn more about diet mates. Reply barrysanchez says: April 23, 2017 at 6:29 pm thank you Reply barrysanchez says: April 23, 2017 at 6:32 pm You really give your information in a way that a normal person can easily understand, keep it up Reply barrysanchez says: April 23, 2017 at 7:01 pm I'm just confused by one thing, should I find my new calorie maintenance every week to make a new calorie deficit? or should I stick to the 20% calorie deficit I have already made until I stop loosing weight completely and then reduce my calories by 20% again? Reply peace& love says: April 26, 2017 at 8:30 am Thanks Reply Sami Dalao says: April 27, 2017 at 9:57 pm Pretty informative, thanks Reply Andre MiauMiau says: April 28, 2017 at 9:02 am tu esti romaaaan 😀 Reply Syd Abdirzak says: May 2, 2017 at 8:57 pm Great enlightenment. Thank you! Reply Allen Miller says: May 6, 2017 at 5:48 am how much protein is recomended if your over weight Reply Rogue says: May 9, 2017 at 5:22 am Isn't losing 1lb a week super slow though? Reply zarif Ali says: May 10, 2017 at 9:55 am what is your height boy nice videos Reply Hamlet Javier says: May 20, 2017 at 5:49 pm Do you calculate your "maintenance" using your "current" body weight or using your desired (lower) body weight? Reply blabla blabla says: May 26, 2017 at 12:41 pm If Im fat already,do I need to eat enough fat? Please tell me Reply Nicholas Nicolaou says: June 1, 2017 at 8:44 am Hey Radu, why does the calorie deficit for this video differ from the macro nutrient e book? which one should i follow? ^^ Reply Alexandru Obrejan says: June 16, 2017 at 3:18 pm Radu, interesant video-ul tau. Haide sa luam un exemplu concret, pentru o mai buna intelegere. Sa presupunem ca am 96 kg si ca vreau sa ajung la 85 kg. Lucrez de 3-4 ori pe saptamana la sala si alerg de 3 ori pe saptamana cate 10 km. Daca urmez exemplul din video-ul tau ar trebui sa ard grasimea (9 kg) in 18 saptamani. Acest lucru presupune sa am o alimentatie zilnica a 0.8 x 96 x 33 = 2535 kCal. Aceste calorii ar trebui sa le obtin din 96×2=192 gr proteine + 507->760 kCal (grasimi) + carbohidrati. Cum aflu cantitatea kCal a 192 gr proteine ca apoi sa aflu prin diferenta kCal ale carbohidratilor? Reply jan Kiss says: June 20, 2017 at 12:59 am how did you get 0.8??? Reply Ben Wilmoth says: June 21, 2017 at 3:28 am Bill Evans in the beginning lol Reply Christian Morris says: June 22, 2017 at 10:48 pm Really good stuff man! So simple and true 🙂 Reply Pervo Poods says: June 25, 2017 at 1:16 am Do you change the eating immediately like 2000kcals to 1500kcals overnight? Reply friedmansolo says: July 7, 2017 at 9:47 pm Question – what if you create a greater than 20% calorie deficit (but get the protein levels of 1 gm per pound of body weight and maintain other macros) Reply Mayank Sharma says: July 31, 2017 at 7:57 am lov u radu u r awesom n a best guide Reply Ian Holler says: July 31, 2017 at 1:13 pm im 14 and in 200 ibs Reply That Guy says: September 4, 2017 at 2:19 pm As I gradually drop weight do I adjust my calorie intake and macros? For example if I drop from 200 to let's say 190 but my goal weight is 170 obviously I would adjust as my maintenance calories have now dropped? So instead of 200×15 190×15. Thanks Reply Russel Aitkenhead says: September 13, 2017 at 6:34 pm Best video, thank you sir! Reply Technique says: October 10, 2017 at 7:33 pm Wish I could like this twice! Reply Mark Bouvier jr. says: October 31, 2017 at 7:24 pm Radu, do you calculate protein requirements off of total or lean body weight? Reply Jamaicah Garcia says: November 4, 2017 at 10:42 am Looking for some videos that helps women about bloating and hormonal changes especially during monthly period Reply ifeelso y says: November 4, 2017 at 5:45 pm Is it ok to create -700 calore deficit im 70kg wanna lose 4 5 kgs fat Reply MedicEne says: November 5, 2017 at 12:02 pm I thought it was 1g of protien per KG not pound, I way about 210 pounds and im 6ft4 how on earth am I meant to eat 210 g of protein a day? Thats like half of a tub (900g)of whey protien a day…. Reply Sampath Kumar says: December 31, 2017 at 2:47 am Bro ur video is really amazing, but i couldn't understand all the science & biology u teach! Straight question, i am 6 feet 97kg, want to lose weight goal is 78kg. Doing jogging for 30 to 40min(4km) per day, not eating anything in the nyt. Please let me know if am going good or anything needs to be changed. Morning and afternoon an consuming white rice mostly Reply Keith loves carrots says: January 2, 2018 at 7:48 pm Really helpful and explained so simply, thanks! Reply Pranjal Prasad says: January 15, 2018 at 7:00 pm That cutting carbs part 😂😂 Reply Bailey Allen says: January 19, 2018 at 2:44 am I wish I had come across the “fetching tuti space” years ago once i was dieting for my wedding. I seriously could have done with shedding 16 pounds back then. Research Google to discover more about that for on your own. Reply Joaquin Lopez says: January 22, 2018 at 10:25 pm Great set of SIMPLE information! There is just wayyyy too much information overload on the internet about this stuff and gets people confused…this is by far the most straightforward and simple way of explaining it. Great feed. Reply StyrbjornStarke says: February 24, 2018 at 7:06 pm Very good video, so being at 600-700 calorie deficit is ok as long as protein intake and training is on point? It wont make you lose muscles? Reply Ff Tg says: March 8, 2018 at 4:14 pm i believe the 2600 maintenance calories is for folks with significant muscle mass,for normal folks who are just within a year of lifting is probably 2000, Reply Милослава Сорокина says: March 16, 2018 at 7:30 am Feeling hopeless about all of the Weightloss methods without able to discover any results.Then simply type in Google as: "Hack2LossWeight" to realize many of the weight loss tricks. Reply Apokalypse Official says: March 18, 2018 at 2:47 am Would my maintenance be different if I’m considered obese by BMI standards? Because going off that formula in the description,, my maintenance is 3600 and 3100 calories seems like a lot of calories for losing weight Reply John Gate says: March 22, 2018 at 10:57 pm oh great he is using demon magic to lose fat did you guys see the scale come to 66.6grams….i am scared Reply Maz Dela Cerna says: April 1, 2018 at 3:36 pm Nawwwww… great vid!! Reply HOTTEST says: April 11, 2018 at 8:57 pm Hello would u mind help me to know what is my body type just by the pics bellow plus do u know any routine of exercise on gym to improve myself? https://imgur.com/a/O4jn0 plz this is really important i'm new and i dont know how to do it.. 🙁 Reply Scott S says: May 18, 2018 at 11:51 am great video, but to simplify things, instead of saying bodyweightx15x0.8 to get your calories, the same exact number can be found by just taking your bodyweightx12, they both come out to the same number Reply HotaruZoku says: May 25, 2018 at 1:58 pm Is it possible to eat too LITTLE to loose weight? I started by just eating 6 times a day, clean foods, right macros, to satiety, but then counted the cals and found I was eating only 1400. I hoped them to 2500, and didn't gain a single pound for a week. I ask because according to your formula, my MAITENCE calories are at LEAST /3600/, and I work as an air conditioning service tech crawling around attics and carrying 50lb Freon bottles all day, so its probably even HIGHER. I'm not eating ENOUGH? It's worth noting I'm a 6'4 238lb skinny fat around 20% body fat. Advice? Reply MoH Rocks says: May 28, 2018 at 3:34 am Why do I multiply my weight by 15??? Why the number 15? I am active 5 days a week (weight lifting and cardio) Reply carmina laura says: June 9, 2018 at 8:41 pm Buna Radu… ma poti ajuta sa inteleg cum procedeaza toate lucrurile astea? Multumesc Reply Konrad Sommerlund says: June 11, 2018 at 6:47 pm i was trying to see, how many calories I needed, I and first thought that i had to many. Surprisingly , I din't have enough. Reply Dexstazy says: June 29, 2018 at 4:47 pm But what about someone that is a male nurse or waiter, a bit more active. For example i train 4 times a week, work 5 days in a week in a nursing home, am around 19% bf, 103kg.. 191cm Reply Bohuš Hajduch says: August 6, 2018 at 9:37 am This is a truly helpful video, thank you! I have a question: Do I set a NEW deficit EVERY week, when i see, that I'm losing weight (thanks to mean weight)? Or is it better to stick to the deficit from the beginning until I see no weight loss and then set the new one? Reply rush b cyka says: August 9, 2018 at 3:11 am these videos are so good man you don’t even need special programs i just watch these vids great job Reply Yahia Al ayna says: August 16, 2018 at 4:24 pm how many calories for Shredded Body ? Reply Ajit Kaur says: September 7, 2018 at 5:52 am Does this formula work for petite lady who is only 4”9 and 72 kg?? Reply Cedric B. says: September 11, 2018 at 8:46 pm Finally found how to set my macros properly!! Thanks Radu Reply Jxvr says: September 23, 2018 at 8:37 pm Radu you’re amazing! Thank you for all of your videos! So helpful Reply SPENCER GANLEY says: October 13, 2018 at 1:53 am why not go further than a 25% deficit? Reply jas manocha says: October 23, 2018 at 10:19 am You really helped bro Reply Sergey Kosimov says: November 13, 2018 at 10:22 am While on the "fetching tuti space" (Google it) program, a couple of my colleagues shed over 13 pounds! Learning about this intrigued me to Google such plan too. After trying it, I was also able to accomplish weight reduction. I`ll keep updating to let you know if this gets better or worst being that this has only been 7 days after all.. Reply Paul Dan says: November 21, 2018 at 5:21 pm Incerc sa adaptez ideile din clip pt cei care apartin altor tipuri somatice si altor categorii de varsta. Prin urmare, trebuie avut in vedere ca Radu e un tanar ectomorf, pe val hormonal, iar prin urmare, experienta sa nutritiva si recomandarile sint limitate la esantionul sau de varsta si tipologie metabolica. Cei trecuti de 30-35 de ani, cu burti considerabile, nu mai vorbim de cei peste 40-45, adevarati "meseriasi" in materie de burdihane, au nevoie de o abordare mult mai drastica a carbohidratilor si fibrelor, deoarece testosteronul natural nu-i mai ajuta sa arda macronutrientii la fel ca acum 10-20 de ani in urma. In cazul acestora, carbohidratii trebuie sa devina istorie, consumul lor limitandu-se undeva la maxim 5% din totalul macronutrientilor. Desigur, asta pana la normalizarea stratului adipos. Apoi, cresterea lor trebuie facuta cu prudenta. Reply Musa Göktuğ Tolu says: November 23, 2018 at 7:32 am eating clean 😀 omg Reply gpttut says: December 13, 2018 at 12:15 am this nigga has a romanian name Reply CommanderPIPI1 you know from ps4 says: January 16, 2019 at 8:59 pm My current bodyweight or my goal bodyweight ? Reply Andre Rittinghaus says: January 25, 2019 at 10:17 pm your vids are the best tbh. Reply The Bandit says: February 17, 2019 at 1:51 am Brilliant brother! Thanks!! Reply Reeve Lopez says: March 1, 2019 at 4:20 am My maintenance calories are below my body weight in kgs x 33 is it possible ? Reply Sher Mirsaliev says: March 19, 2019 at 3:36 pm So, our body is that simple? Just cut calories by 20% and you guaranteed will lose 1 pound of pure fat every week. No water loss, no protein loss, no hair loss, hormones are same nothing is affected, just strictly fat melting, huh?Re: protein and fats.So, China has the largest population in the world, yet they eat mostly carbs, low protein and even lower fats. Maybe not the same now, cuz of western influence, but anyways, yet how in the hell get so many people? How about other overpopulated Asian countries, like India, Bangladesh etc? Do you really think they eat 2g of protein per kilo and fats? Just look around Reply Neal says: May 3, 2019 at 5:34 am Thanks to this video, I see that I set my deficit much too low and that's why my gym performance has suffered so hard. Reply I really like cereal you guys !!!!! says: July 31, 2019 at 8:08 pm R.I.P. The best most comprehensive fitness Chanel on YouTube :'''''( Reply slej_hamer says: October 3, 2019 at 10:55 pm Nice jokes , cool vid Reply ROFLFISH says: December 15, 2019 at 9:27 pm Still one of the best videos on the subject. Reply Ernest Mallory says: January 1, 2020 at 11:27 pm Anyone tried the Custokebon Secrets (do a google search)? We've noticed many awesome things about this popular diet plan. Reply Leave a Reply Cancel reply Your email address will not be published. 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