September 30, 2025 • 36 mins
Tired of weight loss advice that leaves you more confused than when you started? You're not alone. In this straightforward episode, I cut through the noise to reveal exactly how your body burns calories and what that means for your weight loss journey.
Did you know your body burns hundreds of calories daily just keeping you alive? Even more surprising: every pound of muscle on your frame burns an additional 7-10 calories while you're doing absolutely nothing. This is why understanding your Basal Metabolic Rate (BMR) is the critical first step toward effective weight management.
Using clear examples and practical math, I walk through the precise formula to calculate how many calories your unique body needs. You'll discover why a 200-pound person with moderate activity needs nearly 3,000 calories daily just to maintain weight, and how creating a simple 500-calorie deficit leads to steady, sustainable fat loss without feeling deprived.
We also explore the fascinating world of macronutrients, revealing why protein deserves special attention in your diet. Not only does your body burn 20-30% of protein's calories just digesting it, but there's limited evidence showing protein calories efficiently convert to body fat. Could this explain why high-protein diets work so well?
For those who enjoy social drinking, I share the sobering math behind alcohol consumption. A single margarita can pack 500 calories—the equivalent of an entire pound of fat if consumed daily for a week. Understanding these numbers gives you the power to make informed choices without giving up everything you enjoy.
Ready to take control of your nutrition with confidence? This episode provides the practical framework you need without complicated diet rules or restrictions. Calculate your numbers, prioritize protein, choose foods you genuinely enjoy, and transform your relationship with eating for life.
Subscribe now and share this episode with someone who's been struggling with weight loss. Remember, fitness is medicine—and understanding your caloric needs is the prescription most people are missing.
Learn More at: www.Redefine-Fitness.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:03):
This is Health and Fitness Redefined, brought to
you by Redefined Fitness.
Hey guys, and welcome to anotherepisode of Health and Fitness
Redefined.
I'm your host, Anthony Men, andtoday we got a super practical
episode for you.
Are you struggling to figure outhow to lose weight?
You're hearing all these peopletalk about calories, and you're
(00:25):
like, Anthony, what is acalorie?
How many calories you have toconsume?
It all seems super complex.
And I'm here today to give you ashort snippet breakdown of how
you can do this from home,calculate your own calories you
need for the day, and we'regonna get rid of all the
guesswork.
So bear with me today.
We're gonna run through somenumbers.
(00:45):
I'm gonna show you some hacks tomake this super easy so you
don't have to sit there andfigure it out yourself.
But let's break into it.
So without further ado, let'swelcome my handy getting
whiteboard.
Congratulations, whiteboard, youmade it.
We're gonna talk about somethingwe call BMR, which is also known
as RMR.
These are interchangeable words.
(01:06):
What they stand for is basalmetabolic rate or resting
metabolic rate.
So, how many calories a day doyou as an individual burn at
rest?
If you laid in bed 24 hours aday, didn't move a single
muscle, you're still gonna beburning an enormous amount of
calories.
Your brain's working, yourheart's working, your muscles
(01:28):
are still need blood transportedto them.
There's so many things going oninside of our bodies that we
just burn a lot of calories inthe day, even if we haven't
moved at all.
Wild, right?
Here's where it gets evencrazier.
Science has shown us that forevery pound of muscle you have
(01:48):
on your body, you're gonna burnan extra seven to ten calories a
day at rest.
Think about that.
So 10 pounds of muscle is anextra 70 to 100 calories a day
at rest, you're burning withouteven moving.
That's why you see all thesepeople at the gym working out,
building muscle, and they'reeating more and more and more
(02:09):
food.
Meanwhile, if we strip away ourmuscle tissue, for example, we
do things that like super lowcalorie diets or we just run too
much, all the things we'vetalked about on the show.
We hop on semi-glutides, whichare known to strip away your
muscle tissue.
We get bariatric surgery, whichis known to strip away muscle
tissue.
We're gonna drop our metabolicrate because every pound of
(02:32):
muscle we lose, we're gonna beburning 17 calories a day less.
Meaning now we have to eat lessand less and less food, and not
something we want, especiallysomeone like me who's a giant
foodie.
So, Anthony, how can I eat 3,000calories a day, feel full, feel
great, and not have to worryabout gaining weight?
Let's talk about that right now.
(02:54):
So, how do we calculate our BMR,also known as our RMR?
Well, there's two leadingequations, there's a bunch of
them out there, but there's twospecific ones I want to talk
about because for me, they'rethe ones we use the most.
So there's something called theMilfen Saint-Gior equation, and
there's something called theCunningham catch equation.
(03:14):
Now, figuring out your BMR issuper tough.
You can do breathing tests, youcan go into a lab and sit there
and breathe into a tube, and itcan get a pretty accurate
description of how many caloriesa day you burn at rest.
Or you could take a little bitof guesses based upon factors
such as age, height, weight tofigure how many calories a day
(03:37):
you would burn as rest.
And the reason there's twoequations, because there's one
factor some people really don'thave capability of getting, and
that is body fat.
How much a percentage of myweight is fat?
People will make jokes and say,hey, I'm 90, 95% fat.
Obviously, that's not true.
You have bone, you have water,you have muscle, all those
(03:57):
things that add to weight in ourbodies that aren't necessarily
fat.
So I can do things likebioelectrical impedance.
You'll see scales like how youtake your shoes off, or there's
little handheld devices we do atthe gym, or there's things that
can get more accurate, such as aDEXA scan.
You're in a giant machine thattakes about five minutes to
figure out exactly even whereyour fat is, and that can give
(04:21):
us an idea of how much of yourweight, let's say it's 200
pounds, and 10% of you is fat,we know that's 20 pounds of fat
that's on your body.
So if you do not have your bodyfat percentage, we're going to
use the Milf and Saint-Jiorequation.
If you do know your body fat,you're going to use the
(04:43):
Cunningham Catch equation.
And I'm going to start with thatone because the equation is a
little bit easier.
And don't worry if you can't seethe board.
I'm going to show you later inthis video how to figure this
out right away without evenbeing able to read this.
I'm going to talk you throughthe whole process.
So cunning and catch, it's 9.8times your fat-free mass plus
(05:06):
370.
That's it.
What is fat-free mass?
You take one, minus out yourbody fat.
So if it's let's say 10%, youtake one, minus out one, you get
nine.
Bingo, done.
Do that, you have an equation.
Now we're going to talk a littlemore about the Milput St.
Jor, and this is the one we'regoing to work through the entire
(05:28):
process.
So it's 4.54 times how much youweigh in pounds, plus 15.88
times how tall you are ininches, minus five times your
age.
And the end of this equation ismen-women differential.
(05:49):
So for men, we're going to addfive.
For women, we're going to knockoff 161.
Reason being, men have moretestosterone, men have more
muscle on their bodies, womentend to have a less.
Therefore, women burn slightlyless calories a day than men do.
So if I take all of that and Iuse my example, my example is a
male who's 35, 200 pounds, and60 inches or tall.
(06:15):
I plug that in, what I get is1,988 calories.
That's how many calories thisindividual is gonna burn a day
at rest without moving.
Super important we differentiatethat.
This person's not moving amuscle, not going to the
bathroom, they're just laying inbed like a zombie for 24 hours.
(06:40):
Now, here's the hack.
Don't figure this out.
Don't sit here and struggle withPandas and trying to figure all
this out.
Just simply Google BMRcalculator, and you'll see it
will ask which equation do youwant?
Choose the one you have basedupon the metrics you have of
yourself.
Plug it in.
Even simpler now.
SAI.
(07:02):
Hey, ChatGPT, I want to use theMilf and Saint Your equation.
I am this old, I weigh thismuch, I am this tall, and I'm a
male.
Please let me know how manycalories a day I burn out rest.
Hasn't life gotten so mucheasier than sitting here with a
pen and paper trying to figureit out?
So now, Anthony, I have thisnumber.
I have 1,988 calories.
(07:25):
What do I do?
Well, this is the tricky part.
Activity plays a huge role.
Do you walk?
Do you get up and move around?
Do you go for runs?
Do you work out in the gym?
Do you play sports?
All of these things add how muchwe burn a day because we're
burning calories to go do these.
(07:46):
So most people, we usually tellthem to times the calories that
they're super sedentary, theyhave a desk job, they just maybe
go for a walk here and there.
We times this about 1.2 to 1.3.
So whatever 1988, we're gonnatimes that by 1.2 or 1.3 if
we're sedentary.
(08:09):
So we're not really thatworking.
Hey Anthony, I joined theredefined fitness.
I'm working out, I'm doing abouttwo or three days a week of 45
minutes a day weightlifting.
What do I do?
Well, I would say probably gobetween the 1.4 to 1.6 if we're
just generally working out twoto three days a week for about
45 minutes.
(08:31):
Hey Anthony, I am an athlete.
I am super active 24-7.
I am on the college basketballteam, we're running drills all
day.
Or, hey Anthony, I'm acontractor.
I built homes all day, I'm on myfeet, I'm moving sheetrock, I'm
moving two by fours.
What do I do?
(08:51):
Those people that are super highactive, and guys, I'm talking,
this is so rare.
We can even go up to 1.7 to twotimes that number, but these are
our super active people.
So you're probably not gonna bein there.
We'll stick here.
So to make matters nice, we'lldo 1.5.
(09:12):
So we'll go ahead and take outmy handy phone slash calculator.
1.5 times 1988.
That gives me a grand total of2,982 calories a day.
That's how many calories a day aperson working out two to three
(09:33):
days a week, that is a male, 35years old, 200 pounds, 60 inches
tall, will burn, typically dothat every single day.
2,982 calories.
Now, what do I do with thisinformation?
Everyone says calories incalories out.
Is it true?
Science says one thing, uh,calorie specific is another.
(09:55):
I don't want to bore you toomuch, so let's go simple to
advanced.
And if I lose you, don't worry,we'll pick things back up and
I'll try to explain it everagain.
So, simply speaking, if I goahead and I cross all this out
over here, one pound of fatequals 3,500 calories a day.
(10:23):
This works both ways.
If I overeat this amount of2,982 calories, I will gain
roughly a pound of fat.
If I undereat this amount, 3,500calories, I will lose a pound.
So let's say I want to lose 10pounds of fat.
How many calories do I have toconsume less of?
(10:48):
That is very simply 35,000calories.
Wow, Anthony, that sounds like alot.
Yes, it is.
Right?
So the more you weigh, uh, let'ssay you're in 280, 300, you're
burning a lot of calories atrest.
This number could be upwards of5,000 calories if you are that
overweight and you're active,right?
(11:10):
Because weight plays a heavyrole.
We're times in 4.54 times yourweight into how many calories a
day you're burning at rest.
So that's why a lot of peoplewho are that overweight lose
weight so much quicker.
And they say, Oh my god, I lostfive pounds in two weeks.
Yes, some of it's water weight,but you're still burning some
fat because you're burning atsuch a high metabolic rate.
(11:31):
While other people who want tolose 10 to 20 pounds don't weigh
that much and they're like, Idon't get it.
I lost five to ten pounds in thefirst two weeks, and then I
plateaued, and then I only losta pound a week.
God, what's going on?
Everything relates back to this.
How much do you weigh and howactive are you, and how much
muscle is on your body?
(11:51):
So if we go back to the exampleof one pound equals 3,500
calories, and we want to loseone pound per week, right?
We take seven, divide that by3,500 calories, that means 500
calories per day.
If we lose that 500 calories perday, every day for a week, we
(12:17):
will lose one pound.
Over four weeks, we will losefour pounds.
Great, same goes the other way.
If you even overconsume, let'ssay by 250 calories, which isn't
that much for a lot of people,that's a glass of juice, and you
do that for two straight weeks,you gain a pound.
See how simple this is?
(12:38):
But yet, you don't gain weightovernight, kind of like you
don't lose weight overnight.
It's such a complex thing thatweighs in, and it's so few
calories to stack and add on toeach other, or stack and
disappear from each other thatover time they make dramatic
differences.
Now, let's go back to ourexample of hey Anthony, I want
to lose a pound of fat everysingle week.
(13:00):
You take 500 calories and youminus that off of our number
from over here, and what do weget?
2482 calories.
So if I ate from my previousexample, 2482 calories, I would
lose one pound a week, and Icould just continue that.
(13:22):
Obviously, I should alwaysre-check my caloric BMR because
my weight will change as I'mworking out.
Common mistake people alwaysmake.
And I want to constantly go backto my activity level.
What if I'm away for the week?
What if something else comes up?
Things happen in life, wetotally understand that.
So we always want to recalculatethis equation, and we do this
(13:43):
for people at our nutritionprogram, making sure we're
constantly on top of thisnumber.
But now we have an idea.
If I just eat basically 2,400calories a day, I should
theoretically lose a pound offat.
Same goes true the other way.
Let's say I don't want to eatless.
Anthony, I love food.
I'm not eating under 2,900calories a day.
You know what?
(14:03):
That's fine.
What's another thing I can do?
I could do activities equivalentto 500 calories a day.
I can go for a 90-minute walk.
I can double my workouts, I cando things like that to burn more
calories a day, and then I don'thave to change my caloric number
(14:23):
whatsoever.
Pretty neat, right?
You're in full control.
So if you want to have thatmartini, you can have that
martini worth 300 calories.
Just add 300 calories worth ofactivity at the back end, and
basically it's free.
unknown (14:39):
Cool.
SPEAKER_00 (14:40):
Awesome.
Now let's get complex.
I'm going to keep our lovelylittle example off to the right.
(15:04):
We all know there's threemacronutrients, right?
Proteins.
Everyone's heard that.
Fats.
And carbs.
These are our threemacronutrients.
Proteins, fats, carbs.
(15:24):
All food is made out of them.
I can look at these numbers onany nutrition label, not need to
know the calories, just need toknow how much protein, fats, or
carbs are in, and figure out howmany calories are associated
with them.
Why?
Because I know the golden rule.
What's the golden rule?
Proteins and carbs both havefour calories per gram.
(15:51):
So if I have 10 grams ofprotein, that's 40 calories.
If I have 10 grams of carbs,that's 40 calories.
Fats, on the other hand, and oneof the biggest reasons that we
always say, hey, check theamount of oil you're adding to
your foods.
Fats aren't just a littlehigher.
It's nine calories per gram.
(16:14):
So just one gram of fat isn't,I'm sorry, ten grams of fat is
90 calories.
Just 10 little grams of fat, itseems so obsolete.
That's why we always say, heyguys, check the amount of fats.
Yes, fats are good for you, butthey're heavy in calories.
And we want to make sure we'reconstantly referring back to our
little example over here of notgoing over that roughly almost
(16:36):
3,000 calories a day.
Yeah, if this is good enough foryou guys, take this go with it.
This is the simplest place tostop for a lot of people.
It's I have my calorie number, Ihave a general understanding of
how many calories per gram ofeach macronutrient is.
And just doing this, you'regonna be better than 90% of
(17:00):
people out there.
You're gonna have a way betterclue of what exactly you need to
do.
And if you can't afford servicesor just don't want to, you can
just figure this all outyourself.
It is a lot easier than a lot ofpeople make it seem.
So this alone will help you loseweight, feel better.
You don't need to track anythingelse, and you're still gonna be
(17:21):
better than 90%.
I don't care where you get thecalories from for most people,
let's just get the simple stuffdone first and you'll be good to
go.
Now, for my people that want toget a little more advanced, if
you're like me, you're likeAnthony, 90%'s good, but what
about 95?
I really want to trulyunderstand this.
We could break this down alittle further.
We're gonna go to the goldenapple.
(17:41):
The golden apple I've talkedabout so many times on this
show, it is proteins.
Why are proteins so important?
Well, not only do proteins helpbuild muscle.
If you remember doing myprevious example, every pound of
muscle burns an extra seven toten calories a day at risk.
We need to make sure we'rehaving a complete amino acid
profile.
(18:02):
All of the amino acids in achain that we're not we don't
naturally produce, right?
They're essential amino acids,means we don't produce them.
That's all your dairy and yourmeat products are all have all
complete amino acid profile,meaning they're true proteins
and they totally count, andbodies can use them.
Our plants and stuff like thatdo not, so that's why it's
important to understandessential amino acids.
(18:24):
On top of that, not only do theyhelp us build muscle and
therefore increase how manycalories a day we're burning at
rest, they have something calledthe dermic effect, right?
We know from physics, for thosewho want to think back, or just
to even keep it simpler if youhear the word physics and you
run away, like some people, it'sjust heat, right?
(18:45):
Calories and everything else,it's just it's just heat
generation.
It's like the simplest like wayto sum it up without boring
everyone.
Just think heat, right?
So, thermic effect.
20 to 30 percent of the amountof proteins you consume, your
body has to burn calories touse, right?
(19:06):
So if we take our example of onegram of protein, which we know
is four calories, right?
And we times that by, let's say25%, we'll be in the middle, we
know that it's actually onlythree calories.
(19:31):
Right?
25% of four is one.
So we know four minus one isthree.
So protein, we said.
One gram is four calories, butit's really not.
Huh?
Pretty cool! We know thatprotein, one gram, if we take
(19:54):
four minus how one, is trulythree.
Sounding so much better now,isn't it?
Wow, Anthony, I understand alittle more about why you push
protein so much.
Eat more protein.
So we have we know that protein,if we just take out thermic
effect is three calories.
Here's where it getsinteresting.
(20:14):
There really isn't science thatI'm aware of.
I could be wrong that somethingcould have came out yesterday or
after this video was published,but as of this date in 2025, to
show that these three caloriesget converted into fat.
But that's it.
There isn't really scientificevidence that the excess of
(20:38):
protein you consume turns intofat.
What it more shows is our bodycan hold on to as reserves, use
it when it's needed for muscledepletion and muscle growth, or
waste it out of the body.
So do protein calories evencount?
(21:00):
That's something people refuseto say online.
I just said it.
Does it even count?
Go back to my example.
I take my lovely example overhere of what, a male, 35, 200
pounds, 60 inches, and hisactivity level where he went
1.5, so 2,982 calories.
(21:24):
Do I even add in the protein?
What if I did it?
What if I added everything elsebut the protein?
Sounds like a win-win for me,right?
More food in my belly.
I'm happy.
We don't know.
That's the truth.
(21:45):
There's never been a study toshow otherwise.
So I think it's worthconsideration.
And why I always tell people ifyou're gonna track anything,
track protein.
So let's break this down alittle more, right?
So we can say how much proteindo I need to eat?
Biggest question I get.
A lot.
Right?
We do know there's been a lot ofstudies showing how much protein
(22:05):
can we eat in a day withouthaving any complications.
Obviously, there's specialconditions, and I always like to
preface that.
There's people that are on anykind of medication or have any
liver or kidney issues, alwaysconsult the doctor.
But if you're healthy, young,you really have nothing to worry
about.
You can eat a lot of protein.
(22:26):
They've even showed upwards offour grams per pound.
So if I'm 200 pounds, as myexample, and I'm eating four
grams per pound, that's 800grams.
Sorry.
Yeah, 800 grams of protein.
(22:46):
Now, I take the 800 grams ofprotein.
We said protein is a fourcalories per gram.
Eight, sixteen, twenty-four,thirty-two.
That's 3,200 calories in proteinalone, people are eating.
Oh my goodness, that's anextreme example.
Do not do that.
So that's for our crazybodybuilders, and just shows
(23:09):
that they're eating a lot ofother stuff.
So does protein even count?
I don't know.
Alright, now for the normalpopulation.
Those like you and I, roughlyone gram per pound.
Alright, men, I always like tobe at a gram a pound.
It is higher than the ourrecommended daily allowance
(23:29):
shows, but we all know that's abunch of horse, right?
So let's stick to a gram apound.
Females, you can get away withlike 0.7.8.
But for easy math, becauseeveryone likes easy math, we're
gonna do a gram a pound.
So, really simply, 200 grams ofprotein, right?
Equivalent to each other.
So 200 grams of protein timesfour is roughly 800 calories of
(23:53):
protein we're gonna eat everysingle day, or you want to go by
gram-wise, just say 200 grams.
So, does that 800 now getdeducted from this 2982?
I wouldn't, but it's up to youif you want to be super strict.
Another tidbit to think about.
(24:13):
So now we have an idea.
If I look at this, and I want tobe super simple, Anthony.
I don't want to figure out mycalories.
Anthony, I just want the world'seasiest hack in the entire
world.
How do I lose weight?
Help! I am completely useless, Idon't understand everything, or
you're just like me and you'relazy is how I calculate my
calories for the day.
(24:35):
I just eat 200 grams of protein,and it's physically impossible
unless you have like abottomless pit to really
overconsume calories if you justdon't eat high sugary foods.
So, what I mean by that, if Ieat real satiating foods, so I'm
(24:56):
not like no juices, no soda,nothing that's no candy, super
high caloric processed foods, wejust ignore that altogether, and
we eat real food all the time,you're gonna be super full, like
really full, and you'll prettymuch always be under that
number.
So I just live by that because Idon't want to sit there and
calculate every single calorieand all of that stuff.
(25:18):
The issue is the second youstart adding in super high
caloric foods, things that arepacked with calories that are
really bad, like your cinnamons,your fast food, your juices,
your sodas, calories stackquickly, and you're not even if
you're semi-satiated, you canget a lot of those juices down.
So your calories are gonna weighthrough the roof.
(25:39):
So, super simple hack eat 200grams of protein or a gram per
pound, depending how much youweigh, eat real foods, and you
don't lose weight that way.
It's really simple to behealthier than most people in
the world.
Want to get more complicated?
Eat 200 grams of protein, figureout your calories based upon
what we know from ourmacronutrients, stay under 500
of what you burn a day.
(26:00):
So, going back to the 2982, if Iate 500 less, 2482, and in a
week I should lose a pound offat, also retain my muscle
because I'm eating enoughprotein.
Super important side of this.
So my meta block rate there,therefore, it should go up.
And then every single week Ishould be eating more and more
and more and more and morecalories, as opposed to typical
(26:20):
dieting, which is less and lessand less and less and less.
Wouldn't we rather hit ourprotein goals, just say 500
less, we're building muscle, andnow we're gonna eat more and
more and more and more and moreand more and more.
And soon enough my metabolo's sohigh that we really don't have
to track anymore because it'sjust getting hard to eat that
way, and we got so accustomed toeating real foods, we don't
(26:42):
crave sugar anymore that nowlife's just good.
Alright, bonus tip for a lot ofpeople.
The secret, the secret sauce ofbonus.
Everyone in America knowsexactly what this is, so let's
break this down.
(27:06):
There's something, and I'm sureyou've never heard of it before,
sarcasm called Alcohol.
Why are we talking about this?
Because it is important when itcomes to calories.
Alcohol has seven grams.
Backwards.
Seven calories per gram, sorry.
In it.
(27:27):
There really isn't a significantdifference from tequila, rum,
baca, whatever.
It's just based off the proof,and we break down strict
alcohol, seriously math.
So one gram is about sevencalories.
So if I have ten grams ofalcohol, I've already consumed
70 calories.
Now let's say, Anthony, I'mhaving a margarita.
Margarita mix can be upwards of350 calories.
(27:50):
That's without the alcohol.
Then I say, Anthony, I likethose strong.
Like most people, I don't wantjust a shot, I want two.
So we take this up and we'reroughly between 140 and 160
calories on top of that.
Add that in.
So let's say it's 150.
unknown (28:08):
Boop.
SPEAKER_00 (28:10):
Three, four, five hundred calories, boom, from our
margarita.
Oh my god, that's a pound offat.
So one margarita equals onepound of fat.
Crazy.
On top of that, alcohol is theopposite of shashy eating.
How many people have beenhungover or tipsy?
And what do you do?
Go reach for the garbage, you'restarving.
Because it's not caloricallysatisfying food, alcohol.
(28:31):
So we always reach for more,reach for more, reach for more.
And that's why we always saydrinking does not help with
weight loss.
It's the exact opposite.
On top of that, overconsumptionof alcohol and overconsumption
meaning, because it's importantto identify things, is pretty
much more than two drinks a day.
Two drinks meaning, two shots,two beers, two glasses of wine,
(28:55):
not the pours you guys are doingon Saturday nights.
I mean true pours.
Two times of drinks a day, andthis is known to cause muscle
loss.
What do we say about muscleloss?
Every pound of muscle we lose,seven to ten calories out the
window.
On top of that, your two drinksthat you think are doing
(29:18):
absolutely nothing and aretotally healthy, you take those
calories, even a glass of wineis roughly 250 calories.
Times that by two, 500 calorieson top of all the foods, and
these are 500 fake calories,right?
They do nothing for us.
That means you add that in,there's already your pound,
that's where you're not losingweight.
So for the majority of peoplethat drink, I mean, you'll lose
(29:41):
weight just by stop drinking.
Your metabolism starts revvingup, things start speeding up
again.
Alcohol is a depressant, right?
It slows everything down.
So we're slowing things down,and now we're burning less
because we're feeling morerugged, we're working out less,
we're moving less.
So many issues with overconsuming alcohol.
And look at those holy calories.
(30:03):
And we'd say candy's bad for us.
Way worse.
Way worse.
All right.
Last 10 minutes so we don't boreyou guys to death.
Let's put this all together.
(30:24):
And we're gonna use.
So we have our male, 30 years ofage.
200 pounds.
60 inches tall.
We know based on his activitylevels, he's burning 2982
(30:44):
calories a day plus activity.
We added an activity already tothis.
That activity was a 1.5multiplier.
We know that one pound of fatequals 3,500 calories.
We minus 500 off of this.
I know I'm repeating myself,guys, but it's super important.
You know this.
So it's 2482 calories a day.
(31:06):
I should be eating real food toget the micro and macronutrients
we need in order to lose a poundof fat.
On top of that, what I'm gonnado is I'm gonna take my
200-pound guy.
We know it's a one-to-one ratioof protein, so I need 200 grams
of protein, right?
We know that protein is fourcalories per gram.
We're not including the Vemberkeffect in this, that was just
(31:27):
for an example.
So we know that's 800 calories,right?
Two options on this.
We can go the Anthony route, notcalculate it.
We can go what most people wouldtell you to do and calculate it.
So we'll calculate it.
So we're gonna minus 800calories because that's what we
need for our proteins.
(31:53):
That means 1682 calories need tobe consumed or can be consumed
however we want.
And I'm gonna stress however wewant.
I I hate the the pinning thecarbs, the fat uh the fats.
There really isn't a difference.
You need both.
Carbs are energy, fats help withso many functions of their
(32:15):
blood, and just the hormoneproduction, you need both, guys.
As far as the proportion, you doit, just don't go extremes.
I'm not a believer 100% fat, I'mnot a believer 100% carbs.
I think it's all nuanced stuff,it makes absolutely no
difference, and I don't thinkit's known to be bad for you
either ways.
You need some sort of blend inthe middle, and that's whatever
makes you happy.
(32:35):
And at the end of the day, whenit comes to dieting, that is the
most important thing.
Eat foods you enjoy.
Find real whole foods that youenjoy eating, because if you
become miserable, you're notgonna follow this, and that's
gonna be way worse than findingsomething you can stick to for
(32:56):
the rest of your life.
That's what this is eating foodsright so you can do it for the
rest of your life, not doingsomething haphazardly.
We have 1,682 calories.
I can eat whatever I want thathas carbs and fats in it.
Because I already took out formy proteins and stuff like that.
(33:18):
Whether it's salads or coconutcurry or whatever you want, it
doesn't even matter time of day.
You can eat all that at onemeal, you can eat all that at
two meals.
It's whatever works for you,whatever makes you happy, as
long as we're staying in acalorical eating our proteins,
(33:40):
you will be better than 95% ofpeople in America.
You won't be a damper in societybecause you're super active,
you're healthy, you're it'sultimately gonna be better for
everybody.
And that's what's important,especially our health.
We want to live a long, happylife.
We want to be able to do thingswhen we're 50, 60, 70, 80.
(34:02):
I always like to use thereference and I have a board to
finally draw it.
If you took quality of life andage, everyone can see quality of
(34:23):
life and age, something calledin math, a standard deviation
curve.
We've all seen this, right?
This is what most people say thebest days of your life are
between 25 and 45.
It's somewhere in this realmhere.
We're all like, these are thebest days of your life.
This sucks.
That means after 45 years olddownhill and we'll start feeling
(34:43):
more and more miserable.
Instead of living a life likemost people, as a standard
deviation curve, I'd rather livelife like a rectangle.
My quality of life is alwayspeaked.
It does not matter what age Idie, it's all irrelevant, and I
(35:04):
am living my best life until theday I die, whenever that it is,
without having to worry about aslow decline at the end, because
that truly is depressing.
But anyway, now we know we had areally good understanding of
BMR, best of metabolic rate.
We know how to calculate it, useAI, or just Google it.
And thank you guys so much forjoining us on this week's
(35:24):
episode of Health and FitnessRedefine.
If this was useful for you,please let me know.
We'll do plenty more episodeslike this.
Tactical whiteboard.
I love whiteboards, so pleasetell me you love these, and I'll
do way more of them with waymore examples.
Any topics you guys have inmind, reach out and don't
forget, share this show.
It's the only way it grows.
(35:44):
And thank you so much, guys.
Until next time.
And remember, fitness ismedicine.
Thank you guys for listening tothis week's episode of Healthy
Fitness Redefined.
Please don't forget to subscribeand share this show with a
friend, with a loved one, forthose that need to hear it.
And ultimately, don't forgetFitness is Medicine.
I'll see you next time.
This is Health and Fitness Redefined, brought to
you by Redefined Fitness.
Hey guys, and welcome to anotherepisode of Health and Fitness
Redefined.
I'm your host, Anthony Men, andtoday we got a super practical
episode for you.
Are you struggling to figure outhow to lose weight?
You're hearing all these peopletalk about calories, and you're
(00:25):
like, Anthony, what is acalorie?
How many calories you have toconsume?
It all seems super complex.
And I'm here today to give you ashort snippet breakdown of how
you can do this from home,calculate your own calories you
need for the day, and we'regonna get rid of all the
guesswork.
So bear with me today.
We're gonna run through somenumbers.
(00:45):
I'm gonna show you some hacks tomake this super easy so you
don't have to sit there andfigure it out yourself.
But let's break into it.
So without further ado, let'swelcome my handy getting
whiteboard.
Congratulations, whiteboard, youmade it.
We're gonna talk about somethingwe call BMR, which is also known
as RMR.
These are interchangeable words.
(01:06):
What they stand for is basalmetabolic rate or resting
metabolic rate.
So, how many calories a day doyou as an individual burn at
rest?
If you laid in bed 24 hours aday, didn't move a single
muscle, you're still gonna beburning an enormous amount of
calories.
Your brain's working, yourheart's working, your muscles
(01:28):
are still need blood transportedto them.
There's so many things going oninside of our bodies that we
just burn a lot of calories inthe day, even if we haven't
moved at all.
Wild, right?
Here's where it gets evencrazier.
Science has shown us that forevery pound of muscle you have
(01:48):
on your body, you're gonna burnan extra seven to ten calories a
day at rest.
Think about that.
So 10 pounds of muscle is anextra 70 to 100 calories a day
at rest, you're burning withouteven moving.
That's why you see all thesepeople at the gym working out,
building muscle, and they'reeating more and more and more
(02:09):
food.
Meanwhile, if we strip away ourmuscle tissue, for example, we
do things that like super lowcalorie diets or we just run too
much, all the things we'vetalked about on the show.
We hop on semi-glutides, whichare known to strip away your
muscle tissue.
We get bariatric surgery, whichis known to strip away muscle
tissue.
We're gonna drop our metabolicrate because every pound of
(02:32):
muscle we lose, we're gonna beburning 17 calories a day less.
Meaning now we have to eat lessand less and less food, and not
something we want, especiallysomeone like me who's a giant
foodie.
So, Anthony, how can I eat 3,000calories a day, feel full, feel
great, and not have to worryabout gaining weight?
Let's talk about that right now.
(02:54):
So, how do we calculate our BMR,also known as our RMR?
Well, there's two leadingequations, there's a bunch of
them out there, but there's twospecific ones I want to talk
about because for me, they'rethe ones we use the most.
So there's something called theMilfen Saint-Gior equation, and
there's something called theCunningham catch equation.
(03:14):
Now, figuring out your BMR issuper tough.
You can do breathing tests, youcan go into a lab and sit there
and breathe into a tube, and itcan get a pretty accurate
description of how many caloriesa day you burn at rest.
Or you could take a little bitof guesses based upon factors
such as age, height, weight tofigure how many calories a day
(03:37):
you would burn as rest.
And the reason there's twoequations, because there's one
factor some people really don'thave capability of getting, and
that is body fat.
How much a percentage of myweight is fat?
People will make jokes and say,hey, I'm 90, 95% fat.
Obviously, that's not true.
You have bone, you have water,you have muscle, all those
(03:57):
things that add to weight in ourbodies that aren't necessarily
fat.
So I can do things likebioelectrical impedance.
You'll see scales like how youtake your shoes off, or there's
little handheld devices we do atthe gym, or there's things that
can get more accurate, such as aDEXA scan.
You're in a giant machine thattakes about five minutes to
figure out exactly even whereyour fat is, and that can give
(04:21):
us an idea of how much of yourweight, let's say it's 200
pounds, and 10% of you is fat,we know that's 20 pounds of fat
that's on your body.
So if you do not have your bodyfat percentage, we're going to
use the Milf and Saint-Jiorequation.
If you do know your body fat,you're going to use the
(04:43):
Cunningham Catch equation.
And I'm going to start with thatone because the equation is a
little bit easier.
And don't worry if you can't seethe board.
I'm going to show you later inthis video how to figure this
out right away without evenbeing able to read this.
I'm going to talk you throughthe whole process.
So cunning and catch, it's 9.8times your fat-free mass plus
(05:06):
370.
That's it.
What is fat-free mass?
You take one, minus out yourbody fat.
So if it's let's say 10%, youtake one, minus out one, you get
nine.
Bingo, done.
Do that, you have an equation.
Now we're going to talk a littlemore about the Milput St.
Jor, and this is the one we'regoing to work through the entire
(05:28):
process.
So it's 4.54 times how much youweigh in pounds, plus 15.88
times how tall you are ininches, minus five times your
age.
And the end of this equation ismen-women differential.
(05:49):
So for men, we're going to addfive.
For women, we're going to knockoff 161.
Reason being, men have moretestosterone, men have more
muscle on their bodies, womentend to have a less.
Therefore, women burn slightlyless calories a day than men do.
So if I take all of that and Iuse my example, my example is a
male who's 35, 200 pounds, and60 inches or tall.
(06:15):
I plug that in, what I get is1,988 calories.
That's how many calories thisindividual is gonna burn a day
at rest without moving.
Super important we differentiatethat.
This person's not moving amuscle, not going to the
bathroom, they're just laying inbed like a zombie for 24 hours.
(06:40):
Now, here's the hack.
Don't figure this out.
Don't sit here and struggle withPandas and trying to figure all
this out.
Just simply Google BMRcalculator, and you'll see it
will ask which equation do youwant?
Choose the one you have basedupon the metrics you have of
yourself.
Plug it in.
Even simpler now.
SAI.
(07:02):
Hey, ChatGPT, I want to use theMilf and Saint Your equation.
I am this old, I weigh thismuch, I am this tall, and I'm a
male.
Please let me know how manycalories a day I burn out rest.
Hasn't life gotten so mucheasier than sitting here with a
pen and paper trying to figureit out?
So now, Anthony, I have thisnumber.
I have 1,988 calories.
(07:25):
What do I do?
Well, this is the tricky part.
Activity plays a huge role.
Do you walk?
Do you get up and move around?
Do you go for runs?
Do you work out in the gym?
Do you play sports?
All of these things add how muchwe burn a day because we're
burning calories to go do these.
(07:46):
So most people, we usually tellthem to times the calories that
they're super sedentary, theyhave a desk job, they just maybe
go for a walk here and there.
We times this about 1.2 to 1.3.
So whatever 1988, we're gonnatimes that by 1.2 or 1.3 if
we're sedentary.
(08:09):
So we're not really thatworking.
Hey Anthony, I joined theredefined fitness.
I'm working out, I'm doing abouttwo or three days a week of 45
minutes a day weightlifting.
What do I do?
Well, I would say probably gobetween the 1.4 to 1.6 if we're
just generally working out twoto three days a week for about
45 minutes.
(08:31):
Hey Anthony, I am an athlete.
I am super active 24-7.
I am on the college basketballteam, we're running drills all
day.
Or, hey Anthony, I'm acontractor.
I built homes all day, I'm on myfeet, I'm moving sheetrock, I'm
moving two by fours.
What do I do?
(08:51):
Those people that are super highactive, and guys, I'm talking,
this is so rare.
We can even go up to 1.7 to twotimes that number, but these are
our super active people.
So you're probably not gonna bein there.
We'll stick here.
So to make matters nice, we'lldo 1.5.
(09:12):
So we'll go ahead and take outmy handy phone slash calculator.
1.5 times 1988.
That gives me a grand total of2,982 calories a day.
That's how many calories a day aperson working out two to three
(09:33):
days a week, that is a male, 35years old, 200 pounds, 60 inches
tall, will burn, typically dothat every single day.
2,982 calories.
Now, what do I do with thisinformation?
Everyone says calories incalories out.
Is it true?
Science says one thing, uh,calorie specific is another.
(09:55):
I don't want to bore you toomuch, so let's go simple to
advanced.
And if I lose you, don't worry,we'll pick things back up and
I'll try to explain it everagain.
So, simply speaking, if I goahead and I cross all this out
over here, one pound of fatequals 3,500 calories a day.
(10:23):
This works both ways.
If I overeat this amount of2,982 calories, I will gain
roughly a pound of fat.
If I undereat this amount, 3,500calories, I will lose a pound.
So let's say I want to lose 10pounds of fat.
How many calories do I have toconsume less of?
(10:48):
That is very simply 35,000calories.
Wow, Anthony, that sounds like alot.
Yes, it is.
Right?
So the more you weigh, uh, let'ssay you're in 280, 300, you're
burning a lot of calories atrest.
This number could be upwards of5,000 calories if you are that
overweight and you're active,right?
(11:10):
Because weight plays a heavyrole.
We're times in 4.54 times yourweight into how many calories a
day you're burning at rest.
So that's why a lot of peoplewho are that overweight lose
weight so much quicker.
And they say, Oh my god, I lostfive pounds in two weeks.
Yes, some of it's water weight,but you're still burning some
fat because you're burning atsuch a high metabolic rate.
(11:31):
While other people who want tolose 10 to 20 pounds don't weigh
that much and they're like, Idon't get it.
I lost five to ten pounds in thefirst two weeks, and then I
plateaued, and then I only losta pound a week.
God, what's going on?
Everything relates back to this.
How much do you weigh and howactive are you, and how much
muscle is on your body?
(11:51):
So if we go back to the exampleof one pound equals 3,500
calories, and we want to loseone pound per week, right?
We take seven, divide that by3,500 calories, that means 500
calories per day.
If we lose that 500 calories perday, every day for a week, we
(12:17):
will lose one pound.
Over four weeks, we will losefour pounds.
Great, same goes the other way.
If you even overconsume, let'ssay by 250 calories, which isn't
that much for a lot of people,that's a glass of juice, and you
do that for two straight weeks,you gain a pound.
See how simple this is?
(12:38):
But yet, you don't gain weightovernight, kind of like you
don't lose weight overnight.
It's such a complex thing thatweighs in, and it's so few
calories to stack and add on toeach other, or stack and
disappear from each other thatover time they make dramatic
differences.
Now, let's go back to ourexample of hey Anthony, I want
to lose a pound of fat everysingle week.
(13:00):
You take 500 calories and youminus that off of our number
from over here, and what do weget?
2482 calories.
So if I ate from my previousexample, 2482 calories, I would
lose one pound a week, and Icould just continue that.
(13:22):
Obviously, I should alwaysre-check my caloric BMR because
my weight will change as I'mworking out.
Common mistake people alwaysmake.
And I want to constantly go backto my activity level.
What if I'm away for the week?
What if something else comes up?
Things happen in life, wetotally understand that.
So we always want to recalculatethis equation, and we do this
(13:43):
for people at our nutritionprogram, making sure we're
constantly on top of thisnumber.
But now we have an idea.
If I just eat basically 2,400calories a day, I should
theoretically lose a pound offat.
Same goes true the other way.
Let's say I don't want to eatless.
Anthony, I love food.
I'm not eating under 2,900calories a day.
You know what?
(14:03):
That's fine.
What's another thing I can do?
I could do activities equivalentto 500 calories a day.
I can go for a 90-minute walk.
I can double my workouts, I cando things like that to burn more
calories a day, and then I don'thave to change my caloric number
(14:23):
whatsoever.
Pretty neat, right?
You're in full control.
So if you want to have thatmartini, you can have that
martini worth 300 calories.
Just add 300 calories worth ofactivity at the back end, and
basically it's free.
unknown (14:39):
Cool.
SPEAKER_00 (14:40):
Awesome.
Now let's get complex.
I'm going to keep our lovelylittle example off to the right.
(15:04):
We all know there's threemacronutrients, right?
Proteins.
Everyone's heard that.
Fats.
And carbs.
These are our threemacronutrients.
Proteins, fats, carbs.
(15:24):
All food is made out of them.
I can look at these numbers onany nutrition label, not need to
know the calories, just need toknow how much protein, fats, or
carbs are in, and figure out howmany calories are associated
with them.
Why?
Because I know the golden rule.
What's the golden rule?
Proteins and carbs both havefour calories per gram.
(15:51):
So if I have 10 grams ofprotein, that's 40 calories.
If I have 10 grams of carbs,that's 40 calories.
Fats, on the other hand, and oneof the biggest reasons that we
always say, hey, check theamount of oil you're adding to
your foods.
Fats aren't just a littlehigher.
It's nine calories per gram.
(16:14):
So just one gram of fat isn't,I'm sorry, ten grams of fat is
90 calories.
Just 10 little grams of fat, itseems so obsolete.
That's why we always say, heyguys, check the amount of fats.
Yes, fats are good for you, butthey're heavy in calories.
And we want to make sure we'reconstantly referring back to our
little example over here of notgoing over that roughly almost
(16:36):
3,000 calories a day.
Yeah, if this is good enough foryou guys, take this go with it.
This is the simplest place tostop for a lot of people.
It's I have my calorie number, Ihave a general understanding of
how many calories per gram ofeach macronutrient is.
And just doing this, you'regonna be better than 90% of
(17:00):
people out there.
You're gonna have a way betterclue of what exactly you need to
do.
And if you can't afford servicesor just don't want to, you can
just figure this all outyourself.
It is a lot easier than a lot ofpeople make it seem.
So this alone will help you loseweight, feel better.
You don't need to track anythingelse, and you're still gonna be
(17:21):
better than 90%.
I don't care where you get thecalories from for most people,
let's just get the simple stuffdone first and you'll be good to
go.
Now, for my people that want toget a little more advanced, if
you're like me, you're likeAnthony, 90%'s good, but what
about 95?
I really want to trulyunderstand this.
We could break this down alittle further.
We're gonna go to the goldenapple.
(17:41):
The golden apple I've talkedabout so many times on this
show, it is proteins.
Why are proteins so important?
Well, not only do proteins helpbuild muscle.
If you remember doing myprevious example, every pound of
muscle burns an extra seven toten calories a day at risk.
We need to make sure we'rehaving a complete amino acid
profile.
(18:02):
All of the amino acids in achain that we're not we don't
naturally produce, right?
They're essential amino acids,means we don't produce them.
That's all your dairy and yourmeat products are all have all
complete amino acid profile,meaning they're true proteins
and they totally count, andbodies can use them.
Our plants and stuff like thatdo not, so that's why it's
important to understandessential amino acids.
(18:24):
On top of that, not only do theyhelp us build muscle and
therefore increase how manycalories a day we're burning at
rest, they have something calledthe dermic effect, right?
We know from physics, for thosewho want to think back, or just
to even keep it simpler if youhear the word physics and you
run away, like some people, it'sjust heat, right?
(18:45):
Calories and everything else,it's just it's just heat
generation.
It's like the simplest like wayto sum it up without boring
everyone.
Just think heat, right?
So, thermic effect.
20 to 30 percent of the amountof proteins you consume, your
body has to burn calories touse, right?
(19:06):
So if we take our example of onegram of protein, which we know
is four calories, right?
And we times that by, let's say25%, we'll be in the middle, we
know that it's actually onlythree calories.
(19:31):
Right?
25% of four is one.
So we know four minus one isthree.
So protein, we said.
One gram is four calories, butit's really not.
Huh?
Pretty cool! We know thatprotein, one gram, if we take
(19:54):
four minus how one, is trulythree.
Sounding so much better now,isn't it?
Wow, Anthony, I understand alittle more about why you push
protein so much.
Eat more protein.
So we have we know that protein,if we just take out thermic
effect is three calories.
Here's where it getsinteresting.
(20:14):
There really isn't science thatI'm aware of.
I could be wrong that somethingcould have came out yesterday or
after this video was published,but as of this date in 2025, to
show that these three caloriesget converted into fat.
But that's it.
There isn't really scientificevidence that the excess of
(20:38):
protein you consume turns intofat.
What it more shows is our bodycan hold on to as reserves, use
it when it's needed for muscledepletion and muscle growth, or
waste it out of the body.
So do protein calories evencount?
(21:00):
That's something people refuseto say online.
I just said it.
Does it even count?
Go back to my example.
I take my lovely example overhere of what, a male, 35, 200
pounds, 60 inches, and hisactivity level where he went
1.5, so 2,982 calories.
(21:24):
Do I even add in the protein?
What if I did it?
What if I added everything elsebut the protein?
Sounds like a win-win for me,right?
More food in my belly.
I'm happy.
We don't know.
That's the truth.
(21:45):
There's never been a study toshow otherwise.
So I think it's worthconsideration.
And why I always tell people ifyou're gonna track anything,
track protein.
So let's break this down alittle more, right?
So we can say how much proteindo I need to eat?
Biggest question I get.
A lot.
Right?
We do know there's been a lot ofstudies showing how much protein
(22:05):
can we eat in a day withouthaving any complications.
Obviously, there's specialconditions, and I always like to
preface that.
There's people that are on anykind of medication or have any
liver or kidney issues, alwaysconsult the doctor.
But if you're healthy, young,you really have nothing to worry
about.
You can eat a lot of protein.
(22:26):
They've even showed upwards offour grams per pound.
So if I'm 200 pounds, as myexample, and I'm eating four
grams per pound, that's 800grams.
Sorry.
Yeah, 800 grams of protein.
(22:46):
Now, I take the 800 grams ofprotein.
We said protein is a fourcalories per gram.
Eight, sixteen, twenty-four,thirty-two.
That's 3,200 calories in proteinalone, people are eating.
Oh my goodness, that's anextreme example.
Do not do that.
So that's for our crazybodybuilders, and just shows
(23:09):
that they're eating a lot ofother stuff.
So does protein even count?
I don't know.
Alright, now for the normalpopulation.
Those like you and I, roughlyone gram per pound.
Alright, men, I always like tobe at a gram a pound.
It is higher than the ourrecommended daily allowance
(23:29):
shows, but we all know that's abunch of horse, right?
So let's stick to a gram apound.
Females, you can get away withlike 0.7.8.
But for easy math, becauseeveryone likes easy math, we're
gonna do a gram a pound.
So, really simply, 200 grams ofprotein, right?
Equivalent to each other.
So 200 grams of protein timesfour is roughly 800 calories of
(23:53):
protein we're gonna eat everysingle day, or you want to go by
gram-wise, just say 200 grams.
So, does that 800 now getdeducted from this 2982?
I wouldn't, but it's up to youif you want to be super strict.
Another tidbit to think about.
(24:13):
So now we have an idea.
If I look at this, and I want tobe super simple, Anthony.
I don't want to figure out mycalories.
Anthony, I just want the world'seasiest hack in the entire
world.
How do I lose weight?
Help! I am completely useless, Idon't understand everything, or
you're just like me and you'relazy is how I calculate my
calories for the day.
(24:35):
I just eat 200 grams of protein,and it's physically impossible
unless you have like abottomless pit to really
overconsume calories if you justdon't eat high sugary foods.
So, what I mean by that, if Ieat real satiating foods, so I'm
(24:56):
not like no juices, no soda,nothing that's no candy, super
high caloric processed foods, wejust ignore that altogether, and
we eat real food all the time,you're gonna be super full, like
really full, and you'll prettymuch always be under that
number.
So I just live by that because Idon't want to sit there and
calculate every single calorieand all of that stuff.
(25:18):
The issue is the second youstart adding in super high
caloric foods, things that arepacked with calories that are
really bad, like your cinnamons,your fast food, your juices,
your sodas, calories stackquickly, and you're not even if
you're semi-satiated, you canget a lot of those juices down.
So your calories are gonna weighthrough the roof.
(25:39):
So, super simple hack eat 200grams of protein or a gram per
pound, depending how much youweigh, eat real foods, and you
don't lose weight that way.
It's really simple to behealthier than most people in
the world.
Want to get more complicated?
Eat 200 grams of protein, figureout your calories based upon
what we know from ourmacronutrients, stay under 500
of what you burn a day.
(26:00):
So, going back to the 2982, if Iate 500 less, 2482, and in a
week I should lose a pound offat, also retain my muscle
because I'm eating enoughprotein.
Super important side of this.
So my meta block rate there,therefore, it should go up.
And then every single week Ishould be eating more and more
and more and more and morecalories, as opposed to typical
(26:20):
dieting, which is less and lessand less and less and less.
Wouldn't we rather hit ourprotein goals, just say 500
less, we're building muscle, andnow we're gonna eat more and
more and more and more and moreand more and more.
And soon enough my metabolo's sohigh that we really don't have
to track anymore because it'sjust getting hard to eat that
way, and we got so accustomed toeating real foods, we don't
(26:42):
crave sugar anymore that nowlife's just good.
Alright, bonus tip for a lot ofpeople.
The secret, the secret sauce ofbonus.
Everyone in America knowsexactly what this is, so let's
break this down.
(27:06):
There's something, and I'm sureyou've never heard of it before,
sarcasm called Alcohol.
Why are we talking about this?
Because it is important when itcomes to calories.
Alcohol has seven grams.
Backwards.
Seven calories per gram, sorry.
In it.
(27:27):
There really isn't a significantdifference from tequila, rum,
baca, whatever.
It's just based off the proof,and we break down strict
alcohol, seriously math.
So one gram is about sevencalories.
So if I have ten grams ofalcohol, I've already consumed
70 calories.
Now let's say, Anthony, I'mhaving a margarita.
Margarita mix can be upwards of350 calories.
(27:50):
That's without the alcohol.
Then I say, Anthony, I likethose strong.
Like most people, I don't wantjust a shot, I want two.
So we take this up and we'reroughly between 140 and 160
calories on top of that.
Add that in.
So let's say it's 150.
unknown (28:08):
Boop.
SPEAKER_00 (28:10):
Three, four, five hundred calories, boom, from our
margarita.
Oh my god, that's a pound offat.
So one margarita equals onepound of fat.
Crazy.
On top of that, alcohol is theopposite of shashy eating.
How many people have beenhungover or tipsy?
And what do you do?
Go reach for the garbage, you'restarving.
Because it's not caloricallysatisfying food, alcohol.
(28:31):
So we always reach for more,reach for more, reach for more.
And that's why we always saydrinking does not help with
weight loss.
It's the exact opposite.
On top of that, overconsumptionof alcohol and overconsumption
meaning, because it's importantto identify things, is pretty
much more than two drinks a day.
Two drinks meaning, two shots,two beers, two glasses of wine,
(28:55):
not the pours you guys are doingon Saturday nights.
I mean true pours.
Two times of drinks a day, andthis is known to cause muscle
loss.
What do we say about muscleloss?
Every pound of muscle we lose,seven to ten calories out the
window.
On top of that, your two drinksthat you think are doing
(29:18):
absolutely nothing and aretotally healthy, you take those
calories, even a glass of wineis roughly 250 calories.
Times that by two, 500 calorieson top of all the foods, and
these are 500 fake calories,right?
They do nothing for us.
That means you add that in,there's already your pound,
that's where you're not losingweight.
So for the majority of peoplethat drink, I mean, you'll lose
(29:41):
weight just by stop drinking.
Your metabolism starts revvingup, things start speeding up
again.
Alcohol is a depressant, right?
It slows everything down.
So we're slowing things down,and now we're burning less
because we're feeling morerugged, we're working out less,
we're moving less.
So many issues with overconsuming alcohol.
And look at those holy calories.
(30:03):
And we'd say candy's bad for us.
Way worse.
Way worse.
All right.
Last 10 minutes so we don't boreyou guys to death.
Let's put this all together.
(30:24):
And we're gonna use.
So we have our male, 30 years ofage.
200 pounds.
60 inches tall.
We know based on his activitylevels, he's burning 2982
(30:44):
calories a day plus activity.
We added an activity already tothis.
That activity was a 1.5multiplier.
We know that one pound of fatequals 3,500 calories.
We minus 500 off of this.
I know I'm repeating myself,guys, but it's super important.
You know this.
So it's 2482 calories a day.
(31:06):
I should be eating real food toget the micro and macronutrients
we need in order to lose a poundof fat.
On top of that, what I'm gonnado is I'm gonna take my
200-pound guy.
We know it's a one-to-one ratioof protein, so I need 200 grams
of protein, right?
We know that protein is fourcalories per gram.
We're not including the Vemberkeffect in this, that was just
(31:27):
for an example.
So we know that's 800 calories,right?
Two options on this.
We can go the Anthony route, notcalculate it.
We can go what most people wouldtell you to do and calculate it.
So we'll calculate it.
So we're gonna minus 800calories because that's what we
need for our proteins.
(31:53):
That means 1682 calories need tobe consumed or can be consumed
however we want.
And I'm gonna stress however wewant.
I I hate the the pinning thecarbs, the fat uh the fats.
There really isn't a difference.
You need both.
Carbs are energy, fats help withso many functions of their
(32:15):
blood, and just the hormoneproduction, you need both, guys.
As far as the proportion, you doit, just don't go extremes.
I'm not a believer 100% fat, I'mnot a believer 100% carbs.
I think it's all nuanced stuff,it makes absolutely no
difference, and I don't thinkit's known to be bad for you
either ways.
You need some sort of blend inthe middle, and that's whatever
makes you happy.
(32:35):
And at the end of the day, whenit comes to dieting, that is the
most important thing.
Eat foods you enjoy.
Find real whole foods that youenjoy eating, because if you
become miserable, you're notgonna follow this, and that's
gonna be way worse than findingsomething you can stick to for
(32:56):
the rest of your life.
That's what this is eating foodsright so you can do it for the
rest of your life, not doingsomething haphazardly.
We have 1,682 calories.
I can eat whatever I want thathas carbs and fats in it.
Because I already took out formy proteins and stuff like that.
(33:18):
Whether it's salads or coconutcurry or whatever you want, it
doesn't even matter time of day.
You can eat all that at onemeal, you can eat all that at
two meals.
It's whatever works for you,whatever makes you happy, as
long as we're staying in acalorical eating our proteins,
(33:40):
you will be better than 95% ofpeople in America.
You won't be a damper in societybecause you're super active,
you're healthy, you're it'sultimately gonna be better for
everybody.
And that's what's important,especially our health.
We want to live a long, happylife.
We want to be able to do thingswhen we're 50, 60, 70, 80.
(34:02):
I always like to use thereference and I have a board to
finally draw it.
If you took quality of life andage, everyone can see quality of
(34:23):
life and age, something calledin math, a standard deviation
curve.
We've all seen this, right?
This is what most people say thebest days of your life are
between 25 and 45.
It's somewhere in this realmhere.
We're all like, these are thebest days of your life.
This sucks.
That means after 45 years olddownhill and we'll start feeling
(34:43):
more and more miserable.
Instead of living a life likemost people, as a standard
deviation curve, I'd rather livelife like a rectangle.
My quality of life is alwayspeaked.
It does not matter what age Idie, it's all irrelevant, and I
(35:04):
am living my best life until theday I die, whenever that it is,
without having to worry about aslow decline at the end, because
that truly is depressing.
But anyway, now we know we had areally good understanding of
BMR, best of metabolic rate.
We know how to calculate it, useAI, or just Google it.
And thank you guys so much forjoining us on this week's
(35:24):
episode of Health and FitnessRedefine.
If this was useful for you,please let me know.
We'll do plenty more episodeslike this.
Tactical whiteboard.
I love whiteboards, so pleasetell me you love these, and I'll
do way more of them with waymore examples.
Any topics you guys have inmind, reach out and don't
forget, share this show.
It's the only way it grows.
(35:44):
And thank you so much, guys.
Until next time.
And remember, fitness ismedicine.
Thank you guys for listening tothis week's episode of Healthy
Fitness Redefined.
Please don't forget to subscribeand share this show with a
friend, with a loved one, forthose that need to hear it.
And ultimately, don't forgetFitness is Medicine.
I'll see you next time.
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