Check out the WODprep Online Calorie Calculator, with just a few selections you can find out all the calculations mentioned in the video in just seconds.

Lecture Takeaways:

Coma Calories:

• If you were in a coma and doing zero activities, how many calories do you need to say alive and not lose any weight.

• Number of calories that we need to keep our current body weight with activity.
  

• To find "Coma Calories" - calories needed to maintain our body weight with no activity at all. Multiply your bodyweight in .lbs by 10.
• ie. 150 lb. x 10 = 1500 cals

• Don't stress about it as they are only estimations
• It varies for each individual
  
• Let's get started and dial it in as we go

• Sedentary Job + Lifts 2-3 times a week = Maintenance Calories x 1.3 Multiplier
• Sedentary Job + Lifts 4-5 times a week = Maintenance Calories x 1.5
• Sedentary Job + Lifts 6-7 times a week = Maintenance Calories x 1.7 Multiplier
• Active Job + Lifts 4-5 times a week = Maintenance Calories x 1.8 Multiplier

Calculate 'Maintenance Calories':

• To calculate the number of calories that we need to keep our current body weight with activity, multiply coma calories and the activity multiplier you chose.
• ie. 150lb Crossfitter who works a 'sedentary Job + lifts 4-5 times a week':
  • 150 lb. x 10 = 1500 Coma Calories x 1.5 Activity Multiplier =
    2250 Calories / day for maintenance

Calculating Goals:

• Next, choose your goal - Lose, Maintain or Gain.
• To lose or gain 1lb per week, you should be reducing or increasing your daily intake by 500 calories a day.

Example:
Goal to lose 1lb weekly
Coma Calories • 150lb. x 10 = 1,500
Maintenance Calories • 1,500 x 1.5 Activity Multiplier = 2,250 calories/ day
Target Daily Calories goal • 2,250 calories - 500 calories = 1,750

Lastly
When losing weight we never want to starve ourselves by dipping too close to or under our Coma Calories. One of the easiest ways to stall weight loss is to restrict calories by too much. So, stay mindful of your calories target numbers. Remember, if our goal is to 'cut', then consistently eating under our maintenance calories will get us there.

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