Hi is this an accurate calculator ? If yes, can u also tell, Hi sir, can you please make a video on how to calculate maintenance calories accurately, and set up for fat loss our nutrition and macros. Even for obese people like 30-45% body fat. And how should they approach it like how much fat should they lose per week and how to go about it. Also, please make a video on omega 3 supplementation, like dosage etc. And multivitamin. Thank you. A big fan and subscriber from India.
Hi, Yes, this is the most accurate way to calculate your calorie intake, by tracking your weekly weigh-ins you will be able to determine how many calories you are supposed to be consuming. In this video, I explain how to find your maintenance calories as well, what is your age, weight and height? I will be releasing a video on macros this upcoming week, keep notifications on & stay tuned. For folks with 35-45% body fat, I highly recommend the following : - Tracking Calories would always be the best approach in terms of losing weight, this way you would be able to control how much weight you lose every day/week/month. - If not tracking calories - cut down on all sauces especially sauces that contain fat, go for non fat sauce, if eating out always ask for no sauce/dressing or have them put it on the side, but do not consume. Cut out all sodas that contain calories, you can choose diet soda as a replacement. Last but not least, control the types of food you eat and the amount, go for more lean food, more protein and less fat. I also highly suggest to include at least 1 salad a day with low calorie dressing. Try to change your diet, aim to eat more Whole Foods. - Consume 0.7-0.8 grams of protein per (LB) body-weight. For high body fat % you don't need more than 0.8lb of protein per body-weight. - Incorporate cardio 4-5 days a week (20min+) * 20 minutes of cardio = about 200 calories burned * If you do cardio 5 days a week for 30 minutes a day it means you will burn 1500 calories in 5 days. - aim to lose at least 2.5 pounds a week. (Weight yourself as I mention in the video) Important to trust the process, set a goal & stay motivated! I plan to make a video on supplements and micronutrients as well 👍🏼 I'd be glad to help & If you have any more questions, feel free to inbox me on any of my social media platforms! Thanks for the support, Vlad Kras
Vlad good stuff. Keep doing your think👊
Thank you Patrick, i very much appreciate the support! & I will 👊🏼😊
Yo this guy helpd me lose pounds i was 273 n now im 212 no lie i use to wear 3x tees no xl shii ! Props bro keep it up!!
haha thanks, I appreciate it! But transformation photos are for later 😊
Awesome keep it up 🔥🔥🌞
Thank you Eugene, I appreciate all the support! 🙏🏼🙏🏼
Hi is this an accurate calculator ? If yes, can u also tell, Hi sir, can you please make a video on how to calculate maintenance calories accurately, and set up for fat loss our nutrition and macros. Even for obese people like 30-45% body fat. And how should they approach it like how much fat should they lose per week and how to go about it.
Also, please make a video on omega 3 supplementation, like dosage etc. And multivitamin.
Thank you.
A big fan and subscriber from India.
Hi,
Yes, this is the most accurate way to calculate your calorie intake, by tracking your weekly weigh-ins you will be able to determine how many calories you are supposed to be consuming. In this video, I explain how to find your maintenance calories as well, what is your age, weight and height? I will be releasing a video on macros this upcoming week, keep notifications on & stay tuned.
For folks with 35-45% body fat, I highly recommend the following :
- Tracking Calories would always be the best approach in terms of losing weight, this way you would be able to control how much weight you lose every day/week/month.
- If not tracking calories - cut down on all sauces especially sauces that contain fat, go for non fat sauce, if eating out always ask for no sauce/dressing or have them put it on the side, but do not consume. Cut out all sodas that contain calories, you can choose diet soda as a replacement. Last but not least, control the types of food you eat and the amount, go for more lean food, more protein and less fat. I also highly suggest to include at least 1 salad a day with low calorie dressing. Try to change your diet, aim to eat more Whole Foods.
- Consume 0.7-0.8 grams of protein per (LB) body-weight. For high body fat % you don't need more than 0.8lb of protein per body-weight.
- Incorporate cardio 4-5 days a week (20min+) * 20 minutes of cardio = about 200 calories burned * If you do cardio 5 days a week for 30 minutes a day it means you will burn 1500 calories in 5 days.
- aim to lose at least 2.5 pounds a week. (Weight yourself as I mention in the video)
Important to trust the process, set a goal & stay motivated!
I plan to make a video on supplements and micronutrients as well 👍🏼
I'd be glad to help & If you have any more questions, feel free to inbox me on any of my social media platforms!
Thanks for the support,
Vlad Kras
🔥🔥🔥✊✊✊
Thank you, I appreciate the feedback 😊🙏🏼