5 Killer Quora Answers on Weight Loss Calorie Calculator

What's going on guys welcome back to the lotbd.xyz this is my 850 eighth take that we've done so hopefully this is the final one because I keep messing up either way I'm going to show you your weight loss calorie calculator so you know exactly how many calories you need to eat in order to lose fat quickly but more importantly sustainably over the long term I'm also going to show you exactly how much protein you need so you can maintain your muscle and build strength while you're losing fat and finally please do not skip this section  because it's super important and I know there gonna be some people who have questions and I'm gonna answer it right here so please make sure you see a little post you have any questions let me know thumbs up if you liked it subscribe if  you don't already let's get into it all right now the first thing that I'm gonna do is show you exactly how many calories you should be eating for fat loss but really quickly if you've been on this site for a while and you've seen my work you know I have another post that already discusses this the issue is it's an 18 minute and 40 seconds and I've found out three years of doing this that some people just are not willing to see an 18 minute and 40 seconds oh this post is the same information just condensed if you want to know more about why I'm doing certain things and have more questions definitely go see the other post the link is in the website but purely what this post is is the what exactly what to do in order to hit the right amount of calories what to do to hit the right amount of protein that's it any other questions make sure you see the other post linked in my website because I explained it more info alright so with all that said I'm gonna show you how to find out how many calories you should be eating for fat loss and some people are gonna say that seems way too simple and I'm gonna say try it because it works really really well alright the first thing you're gonna do is take your gold body-weight by the way that's what I discuss here so if you have questions on why I'm saying gold body weight see the section first you're gonna take your gold body weight in pounds not in kilograms or anything else so make sure you convert to pounds first and you're gonna multiply it by 12 so it's actually gonna look like this gold body weight by 12 so we're gonna take an example let's just say your gold body-weight is a hundred and fifty pounds here's what it would look like so if your gold body weighs 150 pounds you multiply it by twelve your daily calorie intake would be 1800 calories and that is your calorie deficit now again I know some people gonna be like that is way too simple that's not gonna work and other people are gonna be like if that's way too many calories I promise you it worked and it works very well as long as you're consistent with it and that means that you do it every day consistently for 30 days 60 days 90 days you don't do it for four days and then eat 500 calories more and then say oh my god I up and quit and binge out for a whole weekend that's not being consistent okay do that consistently for at least thirty days I'd guarantee this works again if you have questions about it number one I'm gonna talk about goal body weight here and I discuss it way more in depth in the post linked in my website this is just a very basic very simple calorie weight loss calculator now what about your protein intake this is even more simple every day you're going take your gold body-weight you're gonna multiply it by one so it would look like this gold body weight in pounds multiplied by one so if we're using the 150 pound example again 150 times one I'm not a mathematician but I believe that's 150 grams every single day now some people are gonna say that is so much protein that's like a lot of protein if you think a hundred and fifty grams of protein is a ton and you don't know how you could ever possibly reach that either you've never tracked protein and you don't know how easy it is to do and or your diet has way too many carbs and fats and not enough protein it's actually very very simple to do that not easy but simple and a simple shift in your diet usually just incorporating protein at every meal is easy enough to make that happen and again I know some people are gonna see this and say that's way too simple at say too many calories he doesn't know what he's talking about bla bla bla and that's totally fine but I promise you if you give this a shot it is going to work and like I said before I have a separate post on this that's 18 minutes and 40 seconds the link to that is in the website there's a lot more to talk  about I left a lot out specifically for the people who might just want the quick and easy this is all you need to know this is the need-to-know basis for your weight loss calorie calculator but if you want to know more about the Y and the science behind it click that click that link in the website so you can learn more about it with that said let's get to the last section I almost left this part out and just kept this in the other post because I do talk about it there but I think it's really important because a lot of people have questions about goal body weight the thing that is very important for you to know is that when I say goal body weight and the reason I put it in air quotes is because it doesn't have to actually be your goal you don't actually have to weigh that amount in order to succeed when I say gold body weight a lot of people talk about lean body mass all right and that's my version of gold body weight and especially when we're working with people who might not know what lean body mass where lb n is I mean they just don't do the calculation at all gold body weight is a really good  example of what you might weigh at your leanest which is why it's a really good calculation to use for example a lot of people will use just body weight they won't use a gold body weight part which is fine and I actually used to use body weight but if you are a very very very high body fat percentage and a lot to lose if you're using your current body weight odds are you're gonna be eating way too many calories or way more than you actually need in order to see significant progress so I prefer the goal body weight because especially if you're coming from a higher body fat percentage you're gonna see more results more quickly and also sustainably so what's really important remember is this I don't care if you hit your goal body weight or not let's say you choose 150 but you end up getting to 180 and love how you look and perform really well and are really strong and love your body cool that's way more important just the goal is how you set your body weight so you can get  the realistic amount of calories that you need in order to make both consistent progress sustainable progress and also sufficient progress to keep you motivated throughout because a lot of times in the fitness industry we sort of hate on faster progress but the reality is if you're not making progress at all or it seems like you're not making progress you're more likely to quit so my job as a coach is to find that balance between making sufficient progress and also keeping you consistent and motivated and keeping it sustainable so now having said all that I hope you enjoyed the post if you have any more questions click the link in the website because it's a longer post that tells you more about the how and the why and the specifics of the what but if you're like screw this I don't like this guy but I'm gonna try this calorie calculator you have your calories you have your protein you're good to go let me know if you have any questions I hope you enjoyed the post  if you did give it a share with your friends.