Many of you know that the reason I became a coach was to help others develop a passion for health, fitness and life in general. As a coach, I have made it my personal mission to simplify nutrition for you so that YOU have the best chance at reaching your goals. I recently posted a video on YouTube that show you how to calculate your daily food needs based on the P90X Nutrition Guide’s:Fat Shredder Phase. Below, you can watch the video, but I have also included below the video the calculations in text format so that you can write them down and GET STARTED on your path to RIPPED RESULTS!
HOW TO CALCULATE YOUR NUTRITION
1) Calculate your Resting Metabolic Rate (RMR) –> RMR = Body Weight x 10 This is how many calories your body needs to breath, pump blood etc.
2) Calculate your Active Burn (AB) –> AB = RMR x 20% This is an average of how many calorie you burn doing normal activities like cooking, cleaning, walking.
3) Next, if you are working out, you need to factor your Exercise Burn (EB) –> EB = 600 calories This is an average P90X 1 hour workout caloric burn.
4) Calculate your daily Intake (I) to maintain your weight while doing P90X –> I = RMR + AB + EB
Now I am hoping you have watched the video first, because I do talk about some important factors to consider when deciding how many calories you will take in each day. To lose weight you will want to run a calorie defecit. I weighed 228lbs when I started P90X, so the calculation from above, to maintain that weight was 3300 calories. Its simple math from this point. If you want to lose weight, you take in less than your “(I) Intake” requirement that you just calculated. For me, 1900 calories worked great! I still had energy to do the workouts with full intensity and I never felt depleted throughout the day. You might need to play around with this number, but for the remainder of this, lets use My 1900 Calorie Dietas a go by.
So based on the Fat Shredder Phase, your daily calories should come from the following: 50% proteins / 30% carbs / 20% fats.
1900 x 50% = 950 calories from protein
1900 x 30% = 570 calories from carbs
1900 x 20% = 380 calories from fats
Now for me its hard to determine what calories are coming from proteins, carbs and fats; so I convert these numbers into grams. Here is a table that shows how many calories are in 1g of protein/carbs/fats.
Protein –> 4 calories per 1g
Carbs –> 4 calories per 1g
Fats –> 9 calories per 1g
Now I can convert how many calories I need each day into how many grams of protein/carbs/fats I need each day. This is much more simple for me to keep track of since the “grams” are labeled on the nutrition facts of most foods.
Protein –> 950 calories ÷ 4 calories per 1g = 237g
Carbs –> 570 calories ÷ 4 calories per 1g=142g
Fats –> 380 calories ÷ 9 calories per 1g = 42g
If you stick to these guidelines, your metabolism is going to go to war for you!!! One note that I did not include in the video though was that after being at 1900 calories for some time, my metabolism was getting faster and faster and I had to bump up my calories to 2300 per day so that I didnt feel depleted. Also, once your metabolism reaches a certain level, your body wants to conserve fat. Your brain is telling your body that you are losing too much fat, so it does everything it can to store fat for energy and you might see a plateau in your fat loss. Bump up the calories like I did and give your body more fuel to burn. Once I bumped it up to 2300 calories, the fat started comin off again. Pretty cool huh! Dont forget to check out my YouTube channel for more nutrition tips to get you RIPPED!
Keep BRINGIN IT RIPPEDCLUB, and inspire others to do the same!!!
I don't know if you still follow this post, but I am just starting my
fat loss journey. I was about to order Body Beast, but saw your blog
that doesn't recommend it if you need to lose excess body fat. I saw you
recommended Insanity or P90X. So I am going to instead do P90X.
being said, I am starting at 5'11" - 6'0 depending on the measurement
and 270lbs. I did the math and only came up with a couple hundred
calories more than your 3300. Do you recommend I start at just the 1900
calories diet or should I start at something else? I am treating this as
if I have an addiction (like a drug or alcohol) and I know my body is
going to fight me, but I think I finally have the will power to get this
Hey coach. I'm trying to figure out how many calories to eat. I'm around 12.5 % body fat, 6'2", and weigh about 180. I was wondering if I should eat 1900 or bump it up to 2300. I decided yesterday to eat somewhere in the middle (about 2100) until I find out. I just find myself needing a lot of whey protein powder throughout the day (about 5 or 6 scoops) to meet my protein goal and sometimes feel like I'm eating when I'm not hungry just to meet the calories. And that's on top of eating lean meats for meals. I feel like I'm consuming more whey protein than "real" food. Just wondering if that's healthy and what my calorie goal should be. Thanks!
Howdy! After calculations I came out with an Intake of 2400 calories. I am at 8-10% body fat at 16 years old at 150 lbs. I'm looking to gain lean muscle, should I increase my calorie intake to supplement muscle growth?
@Southernwoodsman i wish I could give you some advice bud, be unfortunately...legally I am not allowed to unless you are 18. All I can say is that you can continue to browse my site for more info. I have a TON of resources that you can read :)
Hey coach! I just emailed u today. I'm new to this whole scene. I have been trying to complete p90x forever now. I am on my third attempt and i am almost done with my 5th week. My question is how many calories do i consume? I'm 5'9, 207 lbs, 30 years old. I feel like my calories are off for some reason. I have been eating 1770 calories. Should i be eating more to lose? Less? I have been losing inches but I've only lost about 7 lbs. I feel great, but sometimes i feel depleted. MFP gave me that set amount of calories. Also on MFP, do i eat my exercise calories back? After exercising, I have about 900-1100 more calories to eat. I'm intelligent, i just cant figure out why this is so complicated.
Hi coach Todd! I was going to order body beast, but you stated on your website that if you have a significant amount of weight to lose you should start with p90x. I am 50 yrs old, 5'11, 220lbs. Would you consider that a significant amount of weight to lose?
@Danno64 I would say that you COULD do body beast if you have a lot of weight to lose, but you would want to do the LEAN BEAST routine and use something like the P90X fat shredder diet rather than the body beast nutrition plan
@jsua02 uhhh...thats sort of tough. Are you talking about portion sizes??? If you are, the the P90X portion plan would be perfect for you. I just personally think that it leaves to much room for error.
Hi coach todd, when i calculated my calorie intake, it came out to 1,980 cals. I just started the program and want to lose fat. Should i lower my caloric intake to about 1600? I currently weigh 115lbs. , 5'0 tall, 22 yrs old. Thanks!
Hey Coach Todd, when you calculated 1900 calories per day, did you have a real physical day job? I work for UPS and average about 10 miles per day of walking. I definately want a big calorie deficit to get ripped but I'm afraid 1900 calories might be pushing it with my day job. How many more calories would you suggest that I add to my daily calorie budget?
I am eating 2500 calories right now, I am 240 pounds, 5'11", and 18 years old. I have 170 pounds of lean muscle and I am like 30 % BF,according to the bod pod. I went to the gym and used my heart rate monitor (polar ft7) it said I burned 1000 calories in an hour, and I left it on for another hour it hit 1500 calories burned, so my question is do I need to up my calories to equal my net calorie intake? According to the calculations above, my activity burn I put 1000, I need like 4000 calories - is 3500 calories good enough to avoid muscle loss, and shred up. I don't really worry about the scale, however, I lost 6 pounds this week. I don't want to lose muscle because I have a decent amount. I don't want to just lose weight because I don't want to be skinny with no muscle, haha.
Hey coach when should I increase my calories. I've been doing p90x for awhile but i have a little bit of my belly still. I started at 234, down to 187 with about 14% body fat. I follow the meal plain and I use myfitnesspal I just can't seem to get ripped like I want to. Please help
This is the easiest explanation of caloric intake that I have ever read. Thank you. I am in the middle of Insanity workouts right now and I am gradually trying to change my nutrition before I begin P90X.
Hey, I've been looking over your stuff, and finding it very helpful. Thanks so much.
I have a question--I'm thinking about going back on the "fat shredder" 50/30/20 nutrition plan, and I am thinking about sticking to 1900 or 2000 calories like you did at first, but I am worried that may be too aggressive of a calorie deficit for me.
I recently graduated from my first round of P90X, and I did half a round of Insanity right before that, so I'm worried that my metabolism is already revved up enough that 1900 calories a day will be too little.
I am about 6 foot 3, and about 200 pounds, and during my fitness/nutrition routines I dropped over 30 pounds, but I want to lose a bit more, and my weight loss has slowed way down (but not stopped). Recently my wife said "whoa, look, I am starting to be able to see your abs," and that put a fire under my butt, so now I am ramping up my workouts (doing P90X/Insanity hybrid), and I want to get my nutrition nailed down precisely.
Do you think I should try this nutrition plan and see what happens? Or should I keep my calories a bit higher while calculating the 50/30/20 macronutrient ratio?
I'd love your advice!
I just ordered the P90X program and will start it once it arrives. In the mean time, I just wanted to educate myself on the formula to reach the six pack. I'm 5-7 and about 150lbs. Would the 1900 calories/day be safe to start off with? My BMI weight scale states that I am at around 19%BF. I currently take muscle milk during my workouts. Whats your feelings about that supplement type? Thanks foor you time and assistance.
Coach, I've started your program, and have been at it for about a week. I'm doing the 1900 calorie diet and I'm starving! Does your body eventually adjust to the calorie diet? Were you very hungry at first?
Yes it helps a lot. Sorry english is not my first language. What I ment was to go down another 4-5%. :)
We will be starting shortly and will let you know how we get on. Im sure with all information we get from your page we get no excuses but to do everything wright.
Thank you again.
Hi Todd, my name is TJ. Me and my wife are both about to begin our first round of P90X together. We realize that diet and nutrition are VERY important to achieving our desired results. HOWEVER, we are both full time students that travel out of town to go to class twice a week. We are usually there all day, requiring us to eat on campus at least once, sometimes twice, in one day. What would you (or anyone reading this) suggest as far as making sure we're still eating right? Or, I suppose the question would be, what are some quick, easy, HEALTHY meals we could possibly take with us? We REALLY want to stay on track and not be sucked back into old habits of settling for what's being served at the cafeteria. Thank you!
I'm 34 and starting last week of Insanity. After recovery week my boyfriend and me are starting P90x.
I have 25.1% of fat and my calculation for P90x is that I should take 2088cal per day. How much would you recommend to lower my daily calories to go down in fat procentage for 4-5%? I already have quite big muscles (for woman). Should I do lean or p90x classic?
My boyfriend is 24 and 5feet8in and 125lbs (15,4% BF). You mentioned that everybody above 10% should do1st phase for how long (my boyfriend)? His calculated daily calories are 2100cal. How much calories should we put up per day? And yes final queston (sorry :)). How to use Weiders Megamass 2000 in meals (as meal or meal supstitute)?
I'm 18, i'm 6'1 and I weight 148lbs.
I just wanted to check this over with you before I started to plan my meals
2700 x 25% = 675 calories from protein
2700 x 50% = 1350 calories from carbs
2700 x 25% = 675 calories from fats
Protein 675 calories / 4 calories per 1g = 169g
Carbs 1350 calories / 4 calories per 1g = 338g
Fats 675 calories / 9 calories per 1g = 75g
My calore intake is 2316 as i weight 143lbs, I dont know what to aim for as in weight and I am confused of what to aim for in percentages as I am a fussy eater so I think I need your help.
Just joined your group yesterday. I have been reading over yor site and watching your videos. I have a quick question about the nutritional/caloric intake.
I know that the P90x website has a generic caloric calculator which told me to eat 1500 calories/ Low carb program.
The P90x book tells tell to eat 1800 calories- Level 1 based off of the formula.
The I found a P90x per workout calculator that estimates how many calories we burn per day per the workout (much lower numbers then the generic "600" used above for the Fat shredder Level 1)
Which do I do? I am getting really confused. lol lol
have you ever heard of Bodybugg? I have one and thought about restarting it to see if it might give me a better understanding of what I am actually burning calories wise while working out instead of the generic 600 calorie# they alloted in the book and the p90x calculator numbers?
Hope I haven't confused you. Thanks for any advice you can give.
I worked out my Calore Intake.
1250 + 250 + 600 = 2100
RMR + AB + EB = 2100
As I do not know what I am aiming for weight wise what do you think as in what weight I should aim for and what my calore intake should be.
More than I would like but it's a working progress currently my body fat is at 24% came down a lot since I was a kid, I came down from 246 pounds to 194 when I was 18. I got comfortable with that, now I want to shred it down. I am on week 3 of p90x and have not really lost any weight on a scale but have lost inches and gained muscle. Is it okay to stay in the fat shredding phase longer?
Hey coach Todd, I currently weigh 194. For me it's not really about the number. I want to tone up and have awesome results, for the last 2 weeks I started with a 1900 cal diet. After watching your video on percentages I feel for my weight I need to lower my cal intake to maybe 1700 or 1800, would that be correct? For my weight what would be a good cal deficit and daily intake of protein/carbs/fat? So that I'll fit the 50/30/20 ratio.
Hello Coach, I'd like to know if you have tried Insanity... if so, what do you think of the Harris Benedict equation it uses for calculating the intake? I don't have problems using it but I'd like to know what percentage should I cut from my result to lose body fat and still have fuel. My body fat right now is at 16-17%. And I'd like to cut it to 8-10% in the best case. Thanks for all your support in this web page, I'm planning to do P90X after losing fat with Insanity! (: