what's up busy professionals! Carlo Macapinlac here from
NewbieFitnessAcademy.com and in this video I'm going to show you how to figure out
your calorie deficit in two minutes or less. I mean this is probably the number
one key to losing weight so you should definitely know how to do this, just
check out that guy. As always don't forget to like the video, hit that
subscribe button below and make sure you stick around until the end of the video
because I've got some cool stuff just for you. Okay so you want to start by
multiplying your body weight in pounds anywhere between 9 to 14. if you're a male
with an office job then you start at the mid range anywhere between 10 to 12, if
you're active and regularly workout then you're in the upper range between 12 to
14. You know what? Let me show you an easier way to do this. I'm gonna
introduce you to one of the most powerful things in existence when it
comes to tracking your macros and making sure that you're always in a caloric
deficit. It's an app called MyFitnessPal. Again, being in a caloric deficit is
probably the number one key to losing weight. You can eat all the "healthy" food
and I'm putting air quotes on the words healthy here and nutritious food on the
planet and that's important but if you overdo it and it puts you in a caloric
surplus you're not gonna lose weight, I promise. I mean that's not rocket science
right? You can't just freestyle this stuff. So I'm gonna hop behind my iPhone
screen here and talk you through the steps on how to use MyFitnessPal to
figure out your calorie deficit. Alright here we are
So first, Captain Obvious here, you have to download the app. This process stays
the same by the way whether you have an Android or iOS so let's go to the App
Store right now, hit the search button at the bottom right hand corner, hit the
search box and type MyFitnessPal. Scroll down a little bit and there it is
don't worry about the first one there it's just an ad then hit 'get'. Just do a
little confirmation and the app will start downloading. So once you have it
downloaded, just click on the app to open it. MyFitnessPal is probably one of the
most powerful tools when it comes to tracking your macros. The best part about
it is, it's free. They actually have a paid version of the app but we're not
gonna worry about that. The free version is more than good enough to get the job
done. Listen, you can't control what you can't measure. If you don't track what
you eat, your diet is always gonna be a guessing game. Okay so
you can either sign up for a new account or you can log in if you already have an
existing account. For the sake of this video we're gonna pretend that it's your
first time using the app so we're gonna click on sign up and I'll just walk you
through this quickly. You can either sign up with an email or use your Facebook
account. Let's go with the first option here. Next, the app is gonna ask you about
your fitness goal. I'm gonna assume that you're looking to lose weight here so
we're gonna go with the first option. Next, you're gonna choose your activity
level. I'm on my feet a lot so I'm gonna go with 'active'. Your daily calorie
deficit budget will depend on this. Just pick one that best suits your current
situation. You can always change this later. Next, you're gonna pick your gender
your birthday, and where you live. So we're just gonna go ahead and do that
Okay, once you're done, click the arrow on the top right hand corner. Next, you're
gonna list your height, your current weight, and your target weight. Now this
might be a reality check for some people especially if you haven't weighed
yourself in a while. But hey, you've got to start somewhere
right? Just a quick tip here, to get your most accurate weight, you want to make
sure that you weigh yourself first thing in the morning after doing your business
in the bathroom. That way, you'll have a completely empty stomach. Again, Captain
Obvious here, you'll also need a scale. Now, if you
don't have one handy and for the sake of following along this video, you can just
estimate how much you weigh and just change it later once you have a scale
Let's just say you're 170 pounds. Next, we're gonna pick our target weight. Let's say
you want to lose 10 pounds so we're gonna put 160. Next, you're gonna pick
your weekly goal. It's up to you how aggressive you want to be on this. The
more aggressive you are, the less calories you have to eat for the day so
just be aware of that. I usually like going with the recommended one-pound week
if you want to be more aggressive, you can go one and a half. Let's actually
look at what changing your weekly goals does to your calorie deficit number just
so you have an idea of what you should be aiming for and what you should expect
okay so you want to hit those three little dots at the bottom right hand
corner. Hit goals and right now I have it set at a default one pound per week and
let's quickly take a look at your calorie deficit number. So right now it's
at 2070 calories which isn't bad. You can definitely fit in a
lot of food in that calorie budget. Okay now let's see what happens if we change
it to one and a half pounds per week, hit back, then hit diary again and there you
go, it changes it to 1820 calories which is surprisingly not that
much less. Okay now let's see what happens if you're really aggressive with
this. Let's say you're going to Mexico in two weeks and you're still holding on to
your winter body. I don't recommend this by the way but I just want you to have
an idea of what crash dieting looks like. Okay so let's set our weekly goal
to two pounds per week and let's go back to our food diary and that gives us a
whopping 1570 calories. That's not a lot. If you want a general idea of what that
looks like, here's a couple of examples. A Cliff Bar,
which is like an energy bar sold here in North America has 250 calories. If you're
living off of 1,500 calories or so then that gives you six of these bars to eat
for the day or a McDonald's Big Mac with fries and a coke and two Cliff bars. You
get the point. But that's it. That's all you get. Most people eat that in one
sitting, you'll end up just inhaling air for dinner. One last note here you guys,
changing your activity level right here also affects your calorie deficit number
so just make sure that you pick the right one that best suits your current
situation. Okay let's finish signing up here, you're gonna enter your email
address and a password along with a username. Once you have all that taken
care of, you're gonna need to open up your email and verify your account. And
once you do all that, you can finally use your login information and you're gonna
end up on this page. This is your home feed. By the way a faster way of signing
up is just using your Facebook account to sign in. Either way works. Now based on
all the personal information that I gave MyFitnessPal when I signed up, I have
2230 calories that I can spend throughout the day. Your
number will most likely be different. It might be more or it might be less
Whatever it is, think of this number as your diet currency. It's your daily
calorie deficit budget. How much easier was that instead of doing it manually? It
just takes a couple of clicks to change your numbers and MyFitnessPal takes care
of the rest. Your job moving forward is to simply stay under your daily calorie
deficit budget if you want to lose weight, which means that if you blow your
entire budget for lunch because you crushed an entire pizza, then anything that
you eat on top of that will put you in a caloric surplus which probably means
you'll just have to drink water and go to sleep for dinner. You know what I mean?
Like, you have to be sensible about this. Maybe you can have a slice or two so you
can live a little you can definitely fit that easily in
your daily calorie budget. And hey, if you want to discover a way on how to get the
body you want while still eating whatever you want, then I highly
recommend that you stay until the end of this video. Okay I want to show you one
last thing here. I want you to head over to the food diary tab just to the left
of the 'plus' sign at the bottom of the page. This is MyFitnessPal's most
powerful tool. It's an extensive library of anything and everything on the planet
that you can think of when it comes to food. All you have to do is search for
the food that you're about to eat, either by typing it on the search bar or
scanning the food packaging's barcode. Set the right serving size and
MyFitnessPal will have the corresponding macronutrients or macros for short for
that specific food. Your job is to login all your meals throughout the day and as
mentioned earlier stay under your daily calorie budget. I'm gonna have a link at
the end of the video to one of my tutorials on how to use MyFitnessPal
if you want a more detailed explanation about this. So there you have it guys, a
painfully easy way on how to figure out your calorie deficit number in two
minutes or less. Now I'm all about making tiny little
changes in my life that add up to big results over time. What I've learned is
that you can't just go from zero to 100 miles an hour on this.You have to make
small changes that you can live with. Now if you guys want diet hacks that you can
easily apply to your daily routine, you can download my free ultimate diet hack
cheat sheet where I reveal 9 quick ways to mindlessly hack your diet
Think of the cheat sheet as Jedi mind trick to your diet. They're so effective
it almost feels like you're cheating. You're gonna learn about things like the
20% rule, becoming a repackaging master and other cool stuff. You can get access
to it by clicking on the link just below this video. Now if you're ready to take
it a step further, I'm gonna give you the exact blueprint that I followed in my
personal fitness journey, aptly called The No Diet Diet - How to get the body you
want while still eating whatever you want. Yes, there is a way to get your
dream body without giving up your favourite food. Myself and all of my
students around the world are living proof of The "No Diet" Diet
I mean who likes to go on a boring diet anyway? You can get access to it by
clicking on the link just below this video or you can go directly on Amazon
and just type The "No Diet" Diet on the search bar, and there it is. And if you
enjoyed this video, then the book will blow your mind.
Alright that's all I've got. Keep being awesome, don't forget to download my free
cheat sheet, don't forget to hit that 'like' and subscribe button, leave a
question in the comment section, I'm gonna hop in like a bunny and leave some
love while I'm there see ya
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