Video Blog 6 – How many calories do you need to lose fat

Video Blog 6 – How many calories do you need to lose fat from Daniel Wheeler on Vimeo.

In this extra long and extra detailed Video Blog, Daniel Wheeler answers the most popular fan question – “How many calories do i need to eat to lose fat?” and “How many meals should i eat a day?”.

Daniel goes into the science behind how to work out your BRM – Basal Metabolic Rate, the building block of which your daily calorie calculation is formed from.

In this video blog you will learn; how many calories YOU need to eat to stay alive, how many calories YOU need to maintain your body weight and how many calories YOU need to lose fat. Daniel goes into the science for both men and woman, of which there are different equations to work from. Most importantly, the reason WHY you aren’t losing weight and how the amount of food you eat effects this!

Once you have watched this, YOU will be armed with the tools you need to calculate the foundation of a winning fat loss plan.

Know it, Feel it and Live it!


Step 1: Calculate your Basal Metabolic Rate (BMR). This is the number of calories that’s needed to keep your body functioning without you doing any activity at all. It doesn’t take muscle mass into consideration so it will underestimate the calories needs for very muscular people and overestimate them for obese people.

The formula is:


Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )


Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

So for example if you’re a 32 year old man who is 181 cm tall and weighs 89 kilos, the BMR would be 1973.

Step 2: Calculate your Physical Activity Level (PAL). This is done by looking at the BMR value for the different activities you do each day.

Here’s some example of activities and what BMR value they have:

  • Sleeping, lie down silently 0.9
  • Sit silently, drive, watch tv 1
  • Office work sitting down 1.5
  • Cooking, eating 2
  • Shower, get dressed, light household work, work standing up 2.5
  • Walking on flat ground, cycle 16 km/h 4
  • Aerobics low impact 5
  • Jog 7 km/h 7
  • Ice hockey game, basketball game 8
  • Football game, jog 10 km/h, swimming breaststroke 10
  • Cycle 25-30 km/h 12
  • Running 16 km/h 16

So for example if you spend 8 hrs sleeping, 6 hrs drive & watch tv, 8 hrs office work, 1.5 hrs light household work and 0.5 hrs walking, the total BMR value for one day is 27.2 (8*0.9 + 6*1 + 8*1.5 + 1.5*2.5 + 0.5*4). Divide this by 24 hours and you get the average PAL value for a day, which in this case is 1.13.

Step 3: Multiply the average PAL value with the BMR value and you’ll get the number of calories you can eat per day to maintain your weight: 1.13 * 1973 = 2229.49 kcal.



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