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so I’m gonna talk about calories I get

this question a lot how many calories

should I do on a ketogenic diet first

thing I want to talk about is how much

fat people are carrying around let’s

pretend a woman is 140 pounds okay and

she’s fit

she has 23 percent body fat she will

have about 32 pounds of fat on her body

and she’s carrying just over a hundred

thousand calories of fat someone that’s

fit that’s a lot of calories to be

carrying around of actual fat if she’s

obese

let’s she she’s thirty nine percent it

could be more and we keep her at 140

pounds she has about 54 pounds of fat

and she’s carrying around a little less

than 200,000 calories of fat okay take a

guy who’s 170 16 percent body fat he’s

fit 27 point 2 pounds of fat and he’s

carrying around just under a hundred

thousand calories of fat a thick person

carrying around a lot of fat I’m sorry

potential calories on their body at one

time let’s say they’re obese at 27

percent body fat they’re carrying around

45.9 pounds of fat that’s over a hundred

and sixty thousand calories of potential

energy on their body so then you have

something called the basic metabolic

rate that is the number of calories that

you are burning at rest to keep things

working not exercising just at rest

let’s say for example yours is 2,000

calories per day so all you have to do

is reduce those calories by 500 calories

per day and because one pound of fat is

3500 calories if we divide that by five

hundred and seven days you will lose one

pound okay just by cutting your calories

now this sounds logical it makes sense

but in reality it doesn’t work why

because of these variables okay based on

your age you’re gonna have a certain

metabolic rate

let’s say you fired is slow it’s gonna

be a lot slower let’s say you have

insulin resistance or pre-diabetic are

you diabetic that right there is going

to keep your insulin high and keep you

from losing any weight also the amount

of exercise can influence your weight by

about 15 percent stress can inhibit your

ability to lose weight the number of

hours you’re sleeping affects whether

you’re gonna lose weight or not and just

the speed of your metabolism which

really involves all these things we’re

talking about the number of times you

did a diet and more times you’ve done a

diet the slower the metabolism because

the body will just compensate by just

for the fact that you’re eating less and

then we also have the variable of how

these calories influence hormones that

type of calories you’re consuming and

this is always ignored by those people

using the calories in calories out

theory and then we have your body

problems if you have an autoimmune

problem or inventory condition or

whatever or that can affect your ability

to lose weight and then we have this

variable right here

especially when you’re doing keto

because if you test yourself and you’re

in fat burning and you are in fat

burning because you’re in deep ketosis

you’re like yes but I’m not losing any

weight it could be because the ketones

you’re burning or the calories from fat

that you’re burning is mostly dietary

and not your own fat reserve so instead

of trying to figure out your calories

that you should start with from the

front end I’m gonna recommend you try

certain things to see what works for you

as far as to discover how many calories

you need and how many times you should

eat so now when you consume a meal at

the end of the meal you can either still

be hungry or you can be satisfied not

overly stuffed or you can be completely

stuffed and uncomfortable okay so this

is where we need to stay right here

satisfied full but not overly

uncomfortable so don’t worry about

counting calories just go for this right

here but start here start with Kino

you’re reducing your carbohydrates you

are starting to get any ketosis in your

fifteen to fat-burning many people will

lose weight just by starting with this

without doing anything else just by

cutting their carbs mainly men because

women have more estrogen than men but

the point is start here and start

working your way this way if you need to

number 2 remove the snacks so you’re

still doing 3 meals a day

just cut the snacks out if that doesn’t

work go to two meals a day skip the

breakfast and just do two meals a day

and start squeezing them together this

for many people will work just fine okay

but if it doesn’t work just go to the

next level one meal a day it’s called oh

man this works for a lot of people over

the age of forty and fifty many people

are doing this with amazing amazing

success they’re able to hit their goal

but you have to work up to it that

doesn’t work well take it to the next

level one meal every other day because

there are people they are carrying

around a lot of potential energy

remember when we looked at this slide

this person weighed 140 pounds and they

had this much body fat they’re carrying

around close to 200,000 calories of fat

well if you’re double this weight and

you’re 280 pounds you’re carrying around

or close to 400,000 calories of fat on

your body and you want to speed things

up you want to get in the fat burning

you’re gonna have to do this right here

and this will work for you so this is

just a really simple way of figuring out

how many calories you need based on this

right here and the results of weight

loss with this right here

and you can also enhance things by

adding more exercise more nutrients

better sleep less stress into this

equation so right now I’m actually in

the process of creating a keto

calculator with a lot of these variables

that are added into it it’s not going to

be perfect it’s gonna be a good guess

but I do want to add some of these

things in there to help people narrow it

down a bit further anyway thanks for

watching and stay tuned for the release

of this calculator

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