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1 Fat Loss Dieting Mistake That Ruins Progress

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Calculator #1: Basic Multiplier

To use the basic multiplier, simply multiply your current bodyweight in pounds by between 14-16, going with the higher or lower end depending on your approximate weekly activity level.

Sedentary = 14 (little to no exercise)
Lightly Active = 14.5 (light exercise 1-3 days a week)
Moderately Active = 15 (moderate exercise 3-5 days a week)
Very Active = 15.5 (intense exercise 6-7 days a week)
Extremely Active = 16 (intense daily exercise and strenuous physical job)

Calculator #2: Harris-Benedict Formula

This method takes height, sex and age into account on top of your basic bodyweight in order to give you a more fine-tuned caloric figure.

The first step with this method is to determine your basal metabolic rate (BMR), which is the total number of calories you burn at rest. This does not include additional activities such as weight training, cardio or physical hobbies – the BMR refers only to natural internal processes such as breathing, digesting food, regulating body temperature etc. Once you’ve figured out your BMR, you’ll then factor in your activity level using an additional multiplier to determine your calorie maintenance level.

Calculating Basal Metabolic Rate

Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Take that number and multiply it by…

Activity Multiplier

Sedentary: 1.2 (little to no exercise)
Lightly Active: 1.375 (light exercise 1-3 days a week)
Moderately Active = 1.5 (moderate exercise 3-5 days a week)
Very Active = 1.675 (intense exercise 6-7 days a week)
Extremely Active = 1.8 (intense daily exercise and strenuous physical job)

Calculator #3: Katch McArdle Formula

Katch McArdle is the most precise method of all when used properly since it takes into account the specific factor of lean body mass, which will result in a more accurate BMR reading. This is especially useful for those on the more overweight side, since the previous two methods will tend to over-estimate caloric needs if your body fat is quite high. The downside of this method is that it requires you to know your body fat percentage, which can be difficult to calculate accurately as we discussed in the previous section.

If you have had your body fat professionally tested (particularly if you’ve had a DEXA scan) or have a reasonable idea as to where you’re sitting based on your own estimation, then you can use the following formula to calculate your BMR:

370 + (21.6 x Lean Mass in kg)

You’d then take the resulting figure and plug it into the same activity multiplier found in method #2 to determine your approximate calorie maintenance level.

Lean mass simply refers to any type of body weight that is not fat. So, if you weighed 200 pounds at 25% body fat, you’d be carrying 150 pounds of lean mass and 50 pounds of fat.


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  1. Really helpful. thanks man. much appreciated

  2. Did your new book come out?Sean…

  3. Avoided it. Now i am ripped, thank you!

  4. Great video! Quality content as always!

  5. Hallo 👍👋

  6. Ahh did this mistake multiple times when I was young and misinformed. I started dieting at 14 years old , 6 months I lost all the fat , only to gain in in couple of months…. and this continued until last year when I started reading , watching and learning about fitness, nutrition and exercise. Now I just follow my nutritional plan and aim for that long term athletic body. Recently I realised that the body can only change so much in a couple of months. Thanks for all the great info Sean you helped a bunch 🧡

  7. Looking swole baby 👍

  8. Always look forward to your uploads!!

  9. Hi sean, just stumbled onto your video. Your explanations are on point. Im glad i found u. Warmest regards from singapore😘💪

  10. I'm proud to say I'm not a part of the demographic who has gained back weight during the cut, but I have to say I seem to be stuck. I cut 51 pounds from 251 and I'm eating around 2200-2300 calories and maintain ok, but it feels difficult to cut below 200 calories which is what I feel is needed for me to continue. Also cause I can't say I have a lot of muscle mass. Lower weight, lower maintenance, and I'm not sure about the metabolism.. I also practice I.F. and also just finished a 48 hour fast. I was planning on a 72 hour, but I caved in.. Feels good though, considering that I know I ate too much over Christmas time.. Anyways, not sure what to do cause I don't lift like I need to yet (budget issues) and it 's difficult for me to adhere to a caloric deficit of under 2000 calories. Maintaining at about 200 pounds though, which is a good thing for now as opposed to gaining weight.. (I ALWAYS gain back some weight over the winter.. and then cut it when spring comes along..)

  11. I made some glute gains in my recent bulk. I’m gonna cut about 10-12 lbs and wondering what’s the best way to keep the glute gains. HIIT CARDIO?

  12. Your information Sean is gold, please keep going, I wish I knew this when I reached my goal the first time, would save me years

  13. JT Has A Youtube Channel

    Busy now with a cut for the next 1-2 months. These videos really help with added motivation and focus!

  14. thirds🙋🙋🙋🙋🙋🙋

  15. Do you do 1 on 1 coaching anymore?

  16. First. Yeah

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