And you want to know how much calories they need exactly for decades to find out the maintenance curves. And how do we do this? We have three possibilities. At first, you can use an online calculator is in exact because the zero grant is not included. So an online calculator doesn't know if your metabolism is a little bit bad because of your thyroid gland. And also your performance training is not included.

This means it should train really hard with a lot of weights and you need more calories. That's not included in an online calculator. Also they need the need is not included. What is this? It means non exercise activity thermogenesis sounds really difficult. It's really these are the calories which it doesn't burn next to a train, for example, washing dishes.

The second possibility is the watch. It's more precise than the online calculator. Patrick thira Glen is also not included. The third one is the best one, you have to try out. And it's the most precise method. And how do you do this?

You calculate it first, roughly your calories. There's a formula, how you can calculate it really rough. It is 24 multiplied, which by the way, is also in kilograms, and then multiplies with a factor called pa L. Then you have roughly your Nathan's carries. So let's make an example. you weigh 100 kilograms, then you multiply it with 24. And then you have 20,400 kilos.

This is your to do list. This means these are the calories which you burn when you do nothing, like laying all day in the day. And then there's this pa L. And what's this? This stands for physical activity level. It's a factor which says how much you burn out of your bezel Nicholas. This is a table where you can see which Or which activities has which payout factor.

So, for example, if you are an office worker, you will have a PE l between 1.4 and 1.7 this is really roughing. And then in our example, you have your basal metabolism 2400 calories, then you multiply with the 1.4 because for some office worker, then you will have 3360 calories or 3400 calories right? And then you have to try this seven days and eat every day the same calories. So, in this example, you have 3400 calories. After one week, you look at your average way. And how do you calculate your average rate?

I will show you another video and after that you have to adjust your calories and how do you do this. So, if your goal is losing weight, or the weight is going up, you have to reduce it for supper for 500 calories and if your goal was gaining weight, but when is going down, you have to add more curves. Also, for example, 500 calories. There's nothing important to say. You can eat everyday the same or different amounts of calories. It really doesn't matter.

I will recommend if you want better control and also if you're beginner, eat the same calorie state. I do it's also and it is much easier