Dec. 8, 2023
Fundamentals: How Many Calories Should I Eat?
Ever wondered how your body actually uses and burns calories? Today, we pull back the curtain on this fascinating process, revealing the four main factors contributing to your total daily energy expenditure. With our practical tips on calculating your daily needs, you'll be well-equipped to manage your weight effectively. We'll also touch on an often overlooked part of the fitness journey - the importance of tracking your weight. Yes, it's crucial, and we'll show you why! Need some inspiration in the kitchen? We've got that covered too with a vegan recipe roundup that's sure to get your taste buds tingling.
Referenced in episode:
MacroFactor
TDEE Calculator
MyFitnessPal
Checkout out this blog post for a more comprehensive guide:
Fundamentals: Tracking Calories
Chapters
0:00 Intro
1:17 Total Daily Energy Expenditure
4:58 Manage weight with calories
6:21 Maintaining muscle
8:35 Finding realistic numbers
9:56 Helpful apps
11:46 Tracking weight
13:08 Recipe round-up
18:24 Outro
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00:00 - Intro
01:17 - Total Daily Energy Expenditure
04:58 - Manage weight with calories
06:21 - Maintaining muscle
08:35 - Finding realistic numbers
09:56 - Helpful apps
11:46 - Tracking weight
13:08 - Recipe round-up
18:24 - Outro
WEBVTT
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Welcome to episode six of the Deficient Vegans podcast.
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I'm the muscle deficient vegan and I'm here with the awesome protein deficient vegan.
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You wanna say hi?
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Hi.
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Hi.
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So last week we talked about how to track your calories.
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This week we're gonna talk about how to burn or use your calories.
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So let's talk about how your body actually uses calories.
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Uh, first off, the majority of the calorie burn is gonna be from something called your base metabolic rate or basal metabolic rate.
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You may have heard both.
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This is mostly determined by your biological sex, your age, your weight, your height, and your body fat percentage.
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This makes up the majority of the calories you burn throughout the day, naturally, no matter what you do.
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Then next, for the actual total calories you burn throughout the day, you take that basal metabolic rate and you add on top of it your activity level, which is technically comprised of.
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Exercise activity and non-exercise activity at a high level.
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So exercise activities, obviously exercise, non-exercise activity is anything you kind of don't do intentionally.
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One of the common examples is if you sit around and bounce your leg up and down, that's that's one example and that can actually burn quite a bit of calories throughout the day.
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And then the last factor of your total daily energy expenditure is just the thermic effect of food.
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You don't need to think about it too much, but basically when you eat food, your body digests it, and that uses some calories.
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If you wanna calculate your TDEE, you can find many calculators online.
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So the one I like is TDEE calculator.net, but you can use pretty much any of 'em.
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So the things you'll need for the calculator are the things we talked about before for the base metabolic rate.
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And on top of that, you'll also need to put in your activity level.
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Yeah, be honest here.
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Yeah.
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Really do some soul searching.
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Right.
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So there are a couple of options for the activity level.
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Typically, depending on the calculator, you'll see maybe a, a couple, maybe a whole lot.
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But generally you're gonna see sedentary, which is an office job.
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This doesn't necessarily mean you literally sit in your house and don't do anything.
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Uh, in fact, that could be even a lower activity level that some calculators do account for.
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But sedentary is typically seen as you don't do any intentional exercise.
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Maybe you.
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Walk around a little during the day, maybe go into the office for work.
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So you're up and moving around throughout the day, but you're not really doing anything intentional.
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So that is considered a sedentary for the activity levels on the calculator.
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Next up is light exercise.
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So if you do exercise one to two days a week.
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Or even if you do some light walking three to four days a week, you would probably fall into this light exercise category after light exercise as a moderate exercise category.
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On the, the calculator I referenced specifically, this is exercise three to five days a week, or maybe you do physical work or you play sports a couple days a week, or maybe you work in construction, something along those lines.
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Even if you don't do actual exercise, you know that work is a little harder, so you're getting in kind of the same activity.
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Okay.
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I have a question,
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Uhhuh.
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So I have an office job.
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But I do work out three to five days a week.
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Which one do I pick?
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You have an office job and you work out three to five days a week.
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You're probably still gonna be in the moderate exercise range.
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Okay.
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Yeah.
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So I'd say if you do exercise, I would just default to picking the activity level that aligns to the amount of exercise you do.
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Fair.
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The next one is heavy exercise.
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So this is gonna be basically if you exercise almost every day, or if you play a sport several times a week, or if you work in some kind of really hard labor job,
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a real sport, not like bowling, right?
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Well, I guess it depends on that.
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Does bowling count?
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How energetic are you when you're bowling?
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How
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aggressive do you bowl?
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I've seen the movies about bowlers and they dance a lot, so maybe that would True.
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That's true.
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That might count.
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Yeah.
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Have you ever really about ping
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pong?
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Really hardcore celebration dance.
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Ping pong seems like it would be really hard actually.
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Lawn darts.
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Okay.
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No.
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Yeah.
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I think anything where you're drinking a beer as doesn't part of the competition, doesn probably doesn't fit into the, no,
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no corn hole.
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Yeah, no corn hole.
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And then the, the top.
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Um, the top activity level on most of the calculators is gonna be like an actual athlete.
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So this is typically, if you're doing like two exercises a day, basically you're gonna know if you put into this category, right?
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Uh, one thing to keep in mind is it doesn't matter too much if you pick the wrong category off the bat because the calculators are gonna be kind of a starting ballpark figure anyway.
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You're gonna have to adapt it to your body.
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You know, these numbers for the calculators come from big studies with a bunch of people.
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They don't always align to every individual that's gonna use it.
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So next we're gonna talk about what do you actually do with this information.
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Now you kind of understand how it works.
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You can understand how to use the calculator, but how do you actually go and use this to your advantage?
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So one thing to understand is that the, the total daily energy expenditure or the TDEE we were talking about, what that actually means is if you were to eat.
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The same amount of calories as your TDEE that will put you at what we call, uh, maintenance calories, which means you won't gain or lose weight, you'll stay at the same weight if you eat that level of calories.
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If you eat a little less than those calories, that's what we call a deficit, and you'll lose weight.
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If you eat more, you're anac caloric surplus, and you'll gain weight.
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So, I mean, controlling your weight at a high level is really just as simple as finding out what your actual maintenance is and eating more or less calories than that.
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It's math and math is fun.
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I agree.
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So what you can do here is you want to decide if your goal is weight loss, weight gain, or maintaining weight.
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And you know, as you kind of go through your life and your fitness journey, whatever that may be, you'll probably have all these goals at different points in time.
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So just focus on which one is the highest priority for you right now.
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If you want to gain weight, we recommend starting with 500 calories over your TDEE.
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That'll be a very slight surplus
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per day.
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Per day.
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If you wanna lose weight the same on the other side, 500 calories less than your TDEE.
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And then if you wanna maintain weight, obviously you can eat exactly your TDE.
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So total to lose or gain a pound is gonna be about 3,500 calories,
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which is like a bag of a chips.
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Yeah.
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Yeah.
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How many is that?
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I think it's like a bag of chips, probably.
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Yeah.
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The good ones, the good chips, not the healthy chips.
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The good shit guys.
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Yeah.
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So you can gain a pound if you eat a bag of chips if you're really struggling to gain weight.
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Yeah.
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That is our advice for you.
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No, don't do that.
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Definitely don't do that.
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So lucky for us.
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500 divides into 3,507 times, so you can just use the 500 calorie less or more a day.
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'cause there's
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seven days in a week.
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Yeah, there are seven days in a
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week.
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I can also do math.
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That's wild.
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I didn't know that about you.
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He's been hiding this from me.
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Yeah.
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So we wanna always try to maintain as much muscle as possible.
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So we don't wanna really want to lose or gain more than about a pound a week.
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That enables us to, you know, maintain muscle if we're losing weight and not gain any extra fat.
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If we're trying to gain weight, we shouldn't also ever really go below 1500 calories a day total.
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Sometimes the calculator will kind of guide you to maybe a deficit that has you eating less than 1500 calories a day.
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But I think in those situations you would really want to try to maybe just increase your exercise.
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The problem is if you go too far below 1500 calories a day, you can start running into nutrient deficiencies and really low energy and hard recoveries, and a lot of other issues like that,
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like hangar.
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Also hanger is a very real problem.
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It
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is.
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So, I know one pound up or down a a week doesn't sound like a lot, but I mean, really slow and steady is the way you wanna do this.
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You know, you've got your, your whole life to hit your fitness goals and live a long happy life.
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So there's no reason to rush it by a couple extra months and risk doing it, you know, in a way that makes you gain extra fat or lose a bunch of muscle, or just generally feel like crap
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or yo-yo.
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Yeah, yo-yoing is actually really bad for your, your health and your heart.
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And your skin and everything else.
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Yeah.
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Like, you know, for instance, not like anyone I've known me has ever done this, but like, you're like, I'm gonna do P 90 X and I'm gonna go so hard and I'm gonna eat like 1400 calories a day and do P 90 X every day.
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And then eventually you get today, I dunno.
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Huh?
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Let's say 63, that's your breaking point, and then you just eat Cheetos, you know?
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Yeah.
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And you probably didn't recover that entire 63 days.
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I don't think so.
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Yeah.
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Yeah.
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So don't do that,
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right?
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So it's way more sustainable to just do a small calorie adjustment like this.
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You end up with a better end result because you're more muscle and you feel better.
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You end up with less loose skin if you're trying to lose weight.
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Losing weight slowly is one of the few ways to kind of help reduce loose skin in the end result.
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And then it's also better for your heart.
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Gaining or losing a lot of weight really quickly can be a, a big strain on the heart.
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And you know what they say?
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You've gotta listen to your heart when it's calling for you.
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There's nothing else you can do.
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Do they say that
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it's a song?
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Okay, so now we know kind of what the body does with the calories.
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We, we know how to pick the amount of calories you wanna try to eat.
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So how do you actually track this and put this into action?
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So first things first, you will see calories burned on fitness trackers and exercise equipment and some stuff like that.
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And that tends to be kinda one of the first things you wanna think about when you start thinking about calories.
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'cause you're like, oh, I got on the elliptical today and it says I burned 600 calories.
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So those are usually pretty wildly inaccurate.
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Even on the, like the high tech fitness watches and stuff you wear, they're just, they're not very good.
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So you can use those as like trending your effort.
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So if it says you burn 500 calories one day doing a 30 minute run, and then the next day you did another 30 minute run, you only burned 200 calories.
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You can kind of know maybe you didn't run as hard.
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But I definitely wouldn't use any of those calorie outputs for anything related to.
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Deciding how much you're going to eat.
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It's just not accurate enough for that.
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Oh, also, if you happen to have your fitness tracker hooked up to MyFitnessPal and maybe some of the other food trackers, I'm not sure there is a setting where it's gonna try to give you back the calories that you quote, unquote burned for exercise.
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You definitely wanna turn this feature off because it will mess you all up.
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Yeah, definitely.
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You might
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end up gaining weight.
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Yeah, another calorie tracking app that might be good and is especially good for a beginner.
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Just getting into the idea of calories and all this TDEE stuff is called Macro Factor.
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Basically what it's gonna do, so we told you that the TDEE calculators are just kind of a ballpark.
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It needs to be adjusted for your body.
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Well, macro factor kind of does that automatically.
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They have an automatic diet coach.
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So basically what happens here is you weigh yourself, you know, a couple times a week.
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As you go through your process, you put in your calories every day, and then it basically automatically calculates for your body and your exact real results, what you need, your surplus or deficit to be, to continue to gain or lose weight.
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So this is actually one of the most accurate ways to do it.
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It is kind of a little tedious 'cause you have to weigh in con consistently and you have to put in your calories every day, or the calculation has a little bit of a hard time.
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But those are things you should really be doing anyway, especially in the beginning.
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So I think it is really good for understanding what your true TDEE is and then you know, you can go from there.
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Is that one free.
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No, it is not free.
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Sad.
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Yeah, I don't know.
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I don't think it's very expensive, but it's definitely not free.
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So also another tip on this with the, the macro factor thing, it makes it automatic, but even if you're not using macro factor, you do want to be weighing in pretty often.
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So we recommend, you know, weigh in at least probably two to three times a week.
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I like to weigh in every day.
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Another important thing is to do it at a consistent time.
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The most consistent time you can probably do it is.
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In the morning first thing after you go to the bathroom.
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That way you weigh about the same as far as water fluctuations and things like that from day to day
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and do it before you take a shower.
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'cause if you're a girl it will add weight.
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'cause you'll hold water in your hair and you want that extra 0.5 pounds.
00:11:42.133 --> 00:11:42.852
I never thought of that.
00:11:42.852 --> 00:11:43.962
Yeah, that's interesting point.
00:11:45.258 --> 00:11:46.523
It's really important.
00:11:46.528 --> 00:11:46.788
Yeah,
00:11:47.092 --> 00:11:47.452
yeah,
00:11:47.932 --> 00:11:48.173
yeah.
00:11:48.173 --> 00:11:49.432
So weigh yourself, uh, every day.
00:11:49.432 --> 00:11:54.743
Make sure, and you can take like the average throughout the week instead of just looking at each day individually.
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Take the average of your weight throughout the week and then watch that over a couple of weeks.
00:11:59.182 --> 00:12:05.393
And if you were targeting to gain a pound a week, you can look over a two week average and see, was I averaging a pound a week?
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Do I need to increase calories?
00:12:06.592 --> 00:12:08.003
Do I need to decrease calories?
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And then you can just kind of keep doing that on a continuous basis.
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And then also remember, as you gain or lose weight, your caloric needs and your TDEE will actually change.
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So if you go and lose 50 pounds, your TDEE is gonna be lower than it was, you know, when you first started.
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So you're gonna have to adjust your calories anyway.
00:12:26.013 --> 00:12:34.773
So I think what you're saying is the lesson here is use T-D-E-E-E-E as your starting guesstimation, right?
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And then you're going to modify that based on what you're actually tracking for your weight each week,
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right?
00:12:39.962 --> 00:12:40.232
Yeah.
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Well, we see a lot of people go and use the calculator.
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Yeah.
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And they'll say, this is my deficit.
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And then they'll try it for like six weeks and they'll say, yeah, don't do that.
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