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Your Calorie Calculator

Is Dangerously Wrong.

Here's Why...

Nutrition & Training PlansClick to view

Hola. Hope your day has been going just smashingly. I'm gonna start with the conclusion:

Here's the answer to:

Brian how many calories and macros

should I eat to achieve my goal!?"

Track your calories every day for 2 weeks. Using an app like MyFitnessPal makes this very easy. Eat how you normally would with 0 change (Don't skip the Ben & Jerry's just because you're tracking).
Calculate your average daily caloric intake (ADCI). You accomplish this by averaging those 14 daily calorie numbers (Adding them all up and dividing by 14). That number is the amount of calories your body demands to stay the same.
Adjust this number for your goal. If your goal is fat loss, decrease this number by 10% (Multiply ADCI by 0.9). If your goal is muscle gain, increase this number by 10% (Multiply ADCI by 1.1).

That's. Really. It.

I promise.

From here, just assess where you are every few weeks by weighing yourself and taking measurements, then adjust from there. This process is slow--you must be willing to be bored... which is too much to ask for 99% of people these days. But is the healthiest, smartest, and the "secret way" intelligent fitness models do it to maintain sanity.

(Quick note: The process outlined above assumes you're exercising regularly.)

Now back to the email title. Deciding to use a calorie calculator instead of the 3-step process highlighted above is deciding to take the easy route. So you're already not starting off on the right foot, in my opinion.

Opinion aside, these calculators are often built using the Harris-Benedict BMR equation or the Mifflin-St Jeor Equation. Basically, these are equations created to help you estimate how many calories you should eat.

Estimate.

We can always make more money, but we can't earn another body. And I don't want my bank to provide me an estimate bank balance when I go to check it. I want the real thing. The dollar value that's unique to me. Not some nancy boy named Benedict saying "Yeah you've got about $XXX, give or take. Multiply that by 1.1 to 1.5 based on your #hustle #grind this week."

I'll drop back in soon 🤘