CALORIES SIMPLIFIED || How To Reach Your Goal Weight!

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hey what's up you guys i'm brie welcome

to or back to my channel today

i am going to simplify the topic of

calories and help you understand

what they are how they work and how to

track them for guaranteed results

if you're new to my channel then you

might not know that last year i lost 20

kilos and since then i have maintained

my weight i've sped up my metabolism so

that i can eat more and stay lean

i'm eating a lot of food and so i am

using my platform of youtube to share

all of my tips and tricks

that got me to where i am today i do

have a bunch of other videos

on how i did all of that i will link

them down below let's just jump straight

into today's video i am gonna kick this

video off by answering the number one

question and that is

what exactly are calories so calories

are a metric unit that we use to measure

the energy value within food and drinks

and also

the energy expenditure of a human body

throughout the day every single thing

that we consume has a calorie count

which is how much energy the food and

drink stores within its chemical bonds

that energy is released during digestion


it is stored in other molecules that

will provide the body with energy

whenever it needs it so basically in

short our bodies will convert the

calories that we consume into energy

that we will use throughout the entire


and i'm not only speaking about

intentional exercise or even the little

everyday things we do like putting

our dishes in the dishwasher or taking

the bins out or doing some gardening

i am also talking all the way down to

breathing digesting food

recovering after a workout supporting

the basic functions of our

organs all of these things going on

within our bodies throughout the day

burns calories and you wouldn't even

know about it

our bodies need calories also known as


in order to function and this is exactly

why nutrition is

so important the amount of food that we

eat and the quality of food that we give

our bodies is going to affect how well

our bodies function okay so a question

that you might have now is

how do calories relate to our weight

weight loss weight gain or weight

maintenance the person who explained


really well is michael branelli you may

know him from married at first sight in

australia a few seasons ago he did a

video on his instagram but i'm basically

going to

reenact exactly what he did in the video

and that will explain to you

how calories affect your weight these

grapes right here

represent our total daily energy

expenditure now these are the amount of

calories that our

body burns throughout the day this

section right here is our

bmr which stands for our basal metabolic


this is basically the amount of calories

and energy that our body requires

just to keep us alive so if we were to

lie down in bed not doing anything at

all this is still the amount of calories

and energy that our bodies will use

just to do that so our bmr makes up

about 60 to 70 percent of the calories

that we burn throughout the day believe

it or not

and this little guy here all solo on his

own this is the calories that we

require just to digest the food that we


because yes believe it or not we

actually use energy and burn calories to

digest the food that we eat

and this requires about 10 percent of

our daily calorie intake

so this cute little couple over here

these two grapes

these represent our neat and that is

non-exercise activity thermogenesis

and what that is is all of the activity

you do throughout the day without even

realizing so that might be

cooking or walking around at work it

could be having a shower or taking the

bins out this is all

extra activity and burns extra calories

without you even realizing it and our

neat makes up about 20

of our daily caloric needs and this

little guy

over here represents exercise believe it

or not

this lonesome little grape similar to

the digestion grape that only takes up


of our daily energy expenditure that is

the same case

for our exercise throughout the day it

makes up about

10 so this means if you're going to the

gym or intentional

walking for exercise those types of

things only make up

10 of our daily energy expenditure so

hopefully after watching that it'll help

you understand that if you are eating

more calories than your body burns

throughout the day this is going to be

stored as

fat which is called a calorie surplus

and obviously this leads to weight gain

if you're consuming less calories than

your body burns throughout the day

then your body is going to be using the

fat that you already have stored on your

body as energy

this is called a calorie deficit and

obviously this leads to weight loss

and this is also why when we're eating

in a calorie deficit and losing weight

we will often feel really tired

deflated don't have enough energy to get

through a workout and that is because

you just really aren't giving your body

enough energy to get through that


and you're going to be feeling like that

pretty much as long as you are losing


and as for weight maintenance this

requires you to eat the same amount of

calories that your body

burns throughout the day that way you're

not going to be gaining weight or losing

weight you are giving your body

exactly the energy that it needs

throughout the day and that is where i'm

at right now i am eating at maintenance

and i don't

gain or lose weight all right and that

brings you probably to your next


which is how do you know how many

calories you're meant to be eating

if you aren't working with a

nutritionist and you are going this on

your own then a great way to work out

your body's caloric needs

is to use a tdee calculator i did speak

about this earlier in my video this

stands for total daily energy


it's the amount of calories that your

body burns throughout the day these

calculators are really great for getting

an estimation of how much you burn

so long as you are honest with the

questions they ask you in order to work

it out

one that i use a lot is called

and now it's going to ask my gender i'm

a female my

age is 24. my weight

is 52 my height 170

activity okay so you can see me

scrolling here i go to the gym

four times a week but i also do an hour


walking every day and that's just

because i like to be outdoors and i

enjoy walking

so i would say that i do um heavy


six to seven days a week but i do have

rest days

um i know that's very important it will

ask for your body fat

and it's totally fine if you don't know

your body fat um i'm going to leave that

there because it's optional and i'm

going to click

calculate so this tells me that my

maintenance calories so the amount of

calories that i should be eating to

maintain my weight

is 2 245 and yeah that's

pretty accurate um i usually eat around

2 300 and i maintain my weight

so i think that's a pretty accurate

calculator to use if you would like to

utilize this yourself so a really

healthy and sustainable

deficit to be in is to take 500 calories

from your maintenance number

so if i started eating 1745 calories

i would then be looking at losing half a

kilo to one kilo per week depending on

how much exercise i did

okay so now that i have shown you how to

work out the amount of calories that

your body needs on an average day

i'm going to explain very easily how you

can track them

first of all i want you to know that you

do not have to track your calories to

see results

this video is just about understanding

your body's needs and

a little bit more about calories how

they work and nutrition

personally for me i did track my

calories because it took the guesswork

out of it it guaranteed results for me

and it gave me peace of mind

i will show you how to navigate a

calorie tracking app that i used it's

called myfitnesspal i will do that soon

but first i just want to give you some

other options as well because you don't

have to use a calorie tracking app to

see results

so the great thing about google is that

you can google pretty much anything

i'm going to go to google right now and

i am going to search in

calories in a mcdonald's

hashbrown that came up first all right

and then it's going to tell you there's

262 calories in a hash brown from

mcdonald's so

instead of using an app if you want to

keep a diary you can write it all down

and keep track of how much you're eating

that way you really can find

most of the calories in foods online so

just search it up

and then you can keep a little diary

that way and stay

on top of how much you're eating but yes

personally for me i used myfitnesspal

and i'm going to show you how to

navigate that app now so if you're

interested in learning how that works

and how much easier it actually is to

use than what you may think

then stick around i'm going to show you

that we'll open the app

and then once it opens what you want to

do is go down to

diary this is where you will find

everything you need

at the top it tells you your calorie

goal the amount of food that you have

already allocated or eaten throughout

the day and then what you have remaining

and what you will see here is that i

have a clean slate there is nothing in

here this is a new day

so let's start with breakfast if you're

about to go have some breakfast what

you'll do is click

add food under the breakfast bar this is

where you can search for all of the food

that you need throughout the day or

there is even a barcode scanner so you


scan the barcodes of the food that you

have that's the best thing to do because

we've come up with it straight away

and you just put in the serving that you

have so i'm going to use this as an


let's pretend that i'm having wheat fix

for breakfast

i hit search and the top one is wheat

fix sanitarium and that's the brand that

i would be using

okay the serving size that it has

allocated naturally is

for two biscuits but let's just say i'm

going to be having four biscuits

all i'm going to change is the number of

servings um i click

the tick and that is in there so what i

would usually have with this

is some honey i'll have 10 grams of

honey i'll add

a banana so you search up banana

it'll pop up the ones with the ticks are

the most accurate and that's what i

would go with

so let's just say i'm having one medium

banana and i'm going to have

dairy farmers milk let's pretend

all right the one with the tick is the

one i am going to go with

and 250 mls so now i have put in

what i'm having for breakfast and you

will see that along the line where it

says breakfast that has calculated

the total of my breakfast which is 534


in this way if you track every single

day and you know that you haven't gone

over your intake this is going to

guarantee that you have stayed in a

calorie deficit and therefore

you will see weight loss results if

after two or three weeks you are still

not seeing the results that you are

looking for

then this isn't a setback or a failure

in fact it's a really good thing because

you are learning more about your body's


so this might mean that you just need to

modify your calorie intake a little bit

until you do see results

i basically believe that when you are

trying to lose weight the less you eat

the better the faster you will get

results the more weight that you will


but oh my gosh this is so bad for your

health i wrote this part down because

it's a bit of a mouthful so i'm going to

read it from my phone

eating too little can actually stall

weight loss and it will

slow your metabolism down making it

harder for you to lose weight and

eventually return to eating a normal

amount of food i

always believed that i had a slow

metabolism and blamed my mum and dad and

my genetics for

my slow metabolism the speed of your

metabolism isn't entirely reliant on


but the way that you treat and fuel your

body actually has everything to do with

your metabolism so

if you make sure that you are eating

enough staying active

drinking lots of water getting a lot of

rest all of these things go towards

speeding up your metabolism and

helping it run as optimally as possible

then you're going to have a faster

metabolism i have an entire video

dedicated to how i sped up my metabolism

these are all of the things that i did

to recover from

my slow metabolism and now it is as fast

as it's ever been

i will link it down below i just really

want to help you guys to reach

your happiness and health goals as well

thank you so much for watching if you

made it this far i hope that you learned

something new today and that this gave

you a simple understanding of

calories what they are how to track them

how they work if you enjoyed it and

found it educational please give it a

big thumbs up

leave me a comment down below and

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very exciting and life-changing future


hopefully i will see you in my next one