James Smith Calculator

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How Much Calories Should I Take Every Day?

Weight: lbs.
Age: years

The James Smith Calculator is a device invented by British mathematician James Smith in 2023. The calculator was a significant breakthrough in the world of mathematics and technology, as it was one of the first calculators to be developed.

The James Smith Academy Member Results consisted of a series of health and fitness goals, such as weight loss, muscle gain, and macro-nutrient tracking, making it faster and more efficient than existing methods of performing calculations. The James Smith Calorie Calculator had a significant impact on the world of mathematics, science, and technology and played a vital role in the development of more advanced calculators and computers.

JSA calculator is basically a macro calculator combination of calorie intake calculator and a protein intake calculator. It is developed on the need of person needs like whether he or she wants to lose fat, gain muscle or maintain a weight in the particular range.

A calorie calculator is a tool that estimates the number of calories a person needs to consume to maintain their weight, gain weight, or lose weight. Is james smith calculator accurate? The calculator takes into account various factors such as age, gender, height, weight, activity level, and weight goal.

To use a calorie calculator, a person inputs their information into the calculator, and it will calculate the number of calories they should consume each day. The James Smith Academy TDEE Calculator will typically provide three different calorie levels: maintenance, weight loss, and weight gain.

Maintenance calories refer to the number of calories a person needs to consume to maintain their current weight. If a person wants to lose weight, they will need to consume fewer calories than their maintenance level. If they want to gain weight, they will need to consume more calories than their maintenance level.

Calorie calculators can be helpful for individuals who are trying to achieve weight-related goals. By calculating their daily calorie intake, individuals can make informed decisions about their diet and exercise routine. However, it’s important to note that James Smith BMR Calculator are estimates, and individual results may vary. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet or exercise routine.

A protein calculator is a tool that estimates the amount of protein an individual needs to consume each day based on various factors such as age, gender, weight, height, activity level, and fitness goals. Protein is an essential macronutrient that plays a vital role in muscle building, repair, and maintenance.

To use a James Smith Food Calculator, a person inputs their information into the calculator, and it will provide them with an estimate of how much protein they should consume each day. The James Smith Protein Calculator will typically provide a range of protein intake based on the individual’s weight and activity level.

Protein requirements can vary based on factors such as age, gender, and fitness goals. For example, athletes and bodybuilders may require more protein than sedentary individuals. Pregnant and breastfeeding women may also require more protein than others.

A James Smith Weight Loss Calculator can be helpful for individuals who are trying to build muscle, recover from an injury, or maintain their muscle mass. However, it’s important to note that the protein calculator is an estimate, and individual results may vary. It’s also important to consume a variety of protein sources and to consult with a healthcare professional or registered dietitian before making significant changes to your diet.

Consumer – Method – Principle

For a moment I want you to imagine that you are the consumer (on the left) and, irrespective of your goal, right in front of you are a load of methods – the industry’s way of dressing up what you will need to put into practice. There are methods all over the place, all confusing and contradicting, and each proclaiming to be the ‘ultimate’ way to accomplish your goal i.e. fat loss.

The principle sits on the far side (on the right); you can’t quite see it yet as dozens of methods are in the way. You can see so many of these methods that have been forced upon you over the years, and little did you know that on the other side of them sits one common element on its own: that singularity is the principle. The principle when it comes to fat loss is a calorie deficit.

This is the only way we can successfully lose fat. I’ll get into the details of what exactly calorie deficit means shortly, but for now, imagine you on the left and what you desperately need on the right. The method is how you package the principle for the consumer. For too long, the method has kept the consumer at arm’s length from what they actually need to know and do in order to change their body and their health status for the better. We’ve seen the principle hidden among the ‘diets’ below, which, for our purposes, we will call the ‘methods’.

The following are just a few of the mainstream methods used for creating a
calorie deficit.

The 5:2 Diet

Imagine, if you will, that you have a slight spending problem. You then decide to leave your credit card at home for two days of the week. You notice a decrease in spending week on week, and so this is your chosen method for spending less money. In essence, this is how the 5:2 diet works: the consumer restricts calories fairly aggressively for two days of the week, which brings down the week’s total calorie intake.

I very rarely advocate this for my clients except in some circumstances, which I will go into in more detail later in the book. I prefer the 2:5 diet, where I eat less Monday to Friday and then indulge at the weekend. The 5:2 diet becomes a little more altered (and often complicated) each time someone puts their own spin on how it is done, which changes the approach and risks the effectiveness and understanding of the principle of the diet itself.

The Ketogenic Diet

When we look at the foods we eat, they can be subdivided into categories known as ‘macros’, which is short for ‘macronutrients’. When I first saw this word, I thought to myself, This lingo isn’t for me – it’s five syllables and sounds bloody complex. I will categorize a few foods into the relevant groups for you.

Protein

Protein is a macronutrient, obtained from foods like chicken, fish and some dairy products, such as whey protein, cheese, yoghurt.

Carbohydrates

These include things like rice, bread, fruits and vegetables.* Carbohydrates are broken down into sugar (glucose) when digested. This means that anything that consists primarily of sugar – for instance sweets, desserts, etc. – is also labelled a carbohydrate. Now, carbohydrates are not inherently bad for us. On the contrary – they are our bodies’ preferred source of energy. However, when a ‘low-carb zealot’ preaches propaganda about the life-threatening effects of eating carbs, you obediently eradicate them, only to realize that you’ve removed a rather large number of foods from your diet. And, remember, that food (any food) equals calories. Pasta, bread, sandwiches, cake, desserts, biscuits, dairy, sweets, fizzy drinks, alcohol … I could go on. Eradicating a plethora of foods like this from anyone’s diet will, of course, create a substantial calorie deficit. This will lead to fat loss, but it is all too often simplistically and anecdotally attributed to the benefits of being on a ‘low-carb’ diet.

If you removed one-third of macronutrients, I’m not surprised you lost body fat, to be honest, mate. A state of ketosis is where you limit carbohydrates (or calories) to such an extent that the amount of sugar (glucose) in the blood becomes so low that it has to react accordingly, and the body then produces a similar source of energy called ‘ketones’ from fat (consumed and stored). When the amount of ketones in the blood reaches a certain level, we are said to be in a state of ketosis. Often, people believe they’re in a state of ketosis, but really, they’re just low carb. I may promote this diet for some populations; however, across the board, with the intention of finding a sustainable diet that is easy to maintain over long periods of time, I think it’s important that we consider other options when looking to create a deficit – a better ‘method’, so to speak – and one that allows for flexibility. Vegetables and fruit also sit within the category of carbohydrates – all fibre, starches and sugars to be precise. Most people who adhere to a ketogenic diet believe it has superior fat loss over any other diet. To this day, however, I have not seen any literature to back that claim.

16:8/Intermittent Fasting (IF)

Wow, aren’t millennials great? They took ‘skipping breakfast’ and made it ‘intermittent fasting’. The usual protocol within this method is to refrain from your first feeding until 1 p.m., after which you’re allocated eight hours in which to consume food, then after 9 p.m. you have to discontinue it until the following day. Again, a lot of anecdotal claims are held up against intermittent fasting; however, it’s always simply a case of ‘skipping a meal, mate’. And if you remove one in three major meals of the day, that’s seven fewer meals a week, 365 fewer meals a year – which, for someone who consumes 700 calories per meal, is 255,500 calories per year, equating to approximately 73 lb of fat. As with many methodologies, the person or brand promoting it will claim that theirs is superior to any other, especially when challenged. I sit in the camp of personal preference and, as I’ll explain a little later, the science says there aren’t tangible benefits to fat loss in shortened feeding windows vs total caloric restriction (comparable to managing your daily spending vs shortening the windows in which you spend).

These methods can annoy me because often the consumer is left in the dark about the principle – not only that but they’re sold with a pinch of pseudoscience. Every method for fat loss is often touted to have benefits to reduce cancer, and I wouldn’t be surprised if, within the year, someone says intermittent fasting makes you taller. People are getting distracted from why they picked the protocol in the first place. Can skipping breakfast help you lose fat? Yes. What if you fancy eating breakfast? Then eat it. Just don’t become sidetracked by what’s being preached by someone who’s declared themselves a professional in breakfast skipping at the expense of finding a method that actually works for you.

The low-fat diet

When looking at macronutrients, technically, per gram, protein and carbohydrates have the same amount of calories (4kcals), while dietary fats have 9 calories per gram; this is two and-a-quarter times as many as proteins and carbs. This led to an era – especially around the 1990s – when people tried to remove as much fat from their diets as possible, and many foods were labelled ‘low fat’ to lure the consumer into purchasing without guilt. We need a certain amount of our daily energy intake to come from dietary fats – around 20 per cent is the ball-park figure I like to work with. Less than this can be detrimental to our production of essential hormones, which we need in order for our bodies to feel, look and perform at their best. So it’s very important that at no point do we allow our intake of dietary fats to fall below that amount.

Popular slimming clubs and weight-tracking organizations

I’m not going to delve into these too much, but it’s quite apparent that they have their own agendas, where they purposely avoid talking about calories or calorie counting, but they still endorse it (for profit) by giving it their own terms. The easiest way to know this is when these organizations bring out their own brand of biscuits, ready meals or even shakes on which the small print says, ‘Must be consumed as part of a calorie-controlled diet.’ This is a legal disclaimer that forces them to confess to the importance of calorie control irrespective of whether their system directly refers to it.

My Approach

I have been training clients since 2014. I have several-thousand hours of coaching experience on the gym floor, working with all kinds of people, and I believe that a huge component of the education necessary to become a good coach needs to happen right there. I’m not saying my approach is perfect – it’s not a magic pill, and I need you to put in as much as I do to get anything out of it – but it is working for a lot of my clients, as well as those who follow me on social media.

I’ll share a bit more about my methods here. I have intentionally cultivated a following, not only to give people a new way of thinking or a new perspective on elements of their journey towards improving fitness and health, but also to cut out the bullshit, which I come across each and every day. But I don’t just want to make noise on my own – I want you to join me.

Don’t stand for misinformation and don’t let your friends, family and other people you know be misled. So yes, I’m an intentional disruptor at the same time as an educator, but one of the main goals of my work is to put the consumer ‘in bed’ with the principle, so you can fully understand how sustainable and longterm fat loss occurs. And I want to do this so that companies profiting from your confusion, frustration and repeat business will no longer be able to keep you so far away from the only bit of information you’ll ever actually need if you are to successfully and sustainably lose weight and feel better.

That’s not to mention having better confidence and self-esteem, shagging with the lights on, wearing colours other than black, going running in just a sports bra (or topless, for men – unless you’re a bloke who is into wearing sports bras, that is). Imagine for a moment that you are the frog in this scenario: If you put a frog in hot water it will jump out; however, if you put a frog in cold water and heat it slowly, it’ll happily boil to death. I don’t want to put you in an environment that you want to jump out of straight away.

I want you to be comfortable and not think about jumping every time I turn the heat up. I think of this whenever I consider implementing any kind of lifestyle change with clients. I’d like to think that over the years, I’ve become experienced at finding ways to make change for each client’s needs, rather than reinventing the wheel every time I make an alteration to someone’s diet or training regime.

It would be very easy for me to bunch some workouts and recipes together and flog the same thing to everyone. I could even write a cookbook – pay a chef to write it and slap my face on the front. Not only that, but I could even put a supplement discount code in there too, so that I get a kickback on every transaction. However, that’s not how I want to conduct my business.

I am an educator, a coach, and I want to spread the good word like a modern-day Messiah (but with better banter!). I’m going to assume that right now, you are where I have been before. I know how it feels and how frustrating it is. I know what it’s like to wake up and consider throwing in the towel on your lifestyle idealism and ambitions for your physique.

To me, you’re not just a reader; you’re not a prospect; you’re not a consumer; you’re not a transaction or a way for me to make it rain with cash during my time in the limelight. To me, you’re a real person and I’m going to make sure that you are no longer victim to, or a part of, someone else’s agenda to make money. My main objective for my time in this industry is to make the principle – the only one you actually need to do well – feel like second nature to you. Once you’re in bed with it, so to speak, it will liberate not only you, but those around you too.

Fat loss vs muscle gain

I’m going to assume the large majority of readers would like to lose fat. I know many of you want to build muscle too, but seeing as obesity is a worldwide epidemic, I will start with fat loss. It’s also worth noting that many of us who say we want to ‘lose fat and build muscle’ already have a considerable amount of muscle, it’s just not visible yet. And for anyone who is not sure whether to build muscle or lose fat, my advice is to lose fat first. Ideally, you should get lean, then look to build muscle.

I will go into a little more detail, for those interested, below and in Part 2. Some of you are already in great shape and would tell me, ‘James, I want to lose fat.’ If you were my face-to-face client, I’d kick you in the shins because you don’t need to. You need to fall in love with your training and set some performance goals – you’re just a bit lost with your goal setting, that’s all.

Too many people want to go from great shape to very great shape, purely based on what they’re exposed to on social media. I want those people to be paired up with a challenging performance goal instead of starving themselves for a new profile picture.

If you have the opportunity, please at least try to fall in love with the pursuit of a performance goal rather than the unfulfilling pursuit of looking your ‘best’. I don’t think that a lot of people fully understand the implications of fat and weight loss; when people ask me about what goal they should aim for despite carrying around a fair amount of excess weight, I say this: ‘Okay, let’s begin with fat loss,’ because the reality is that once a certain amount of fat has been lost, there’s a lot more muscle already there than people realize.

To put it in perspective, 1 litre of water weighs 1 kilogram. So let’s imagine you’re hosting a dinner party and you realize you need some mixers: you nip down to the local store and grab a 2 litre bottle of tonic water, then decide you actually need three.

As you pay, the person at the checkout asks if you would like a bag. For that amount, you may even need to double bag for the ten-minute walk home. I want you to think about how heavy that bag will be with three 2 litre bottles of tonic water in it …

The point of this analogy is that 6 kilograms can feel like a lot, but in the world of fat loss it is not actually difficult for someone to lose that amount of weight. When looking to improve someone’s performance in a given sport, we tend to look at all the complex things first, but usually being less fat – and therefore lighter – is a huge benefit that is often overlooked.

So imagine hugging those three bottles close to your chest and going for a run, then walking up several flights of stairs. Imagine how you’d feel putting the shopping bags down and then repeating all of that without them – you’d feel ten years younger and move around like a spring chicken.

So I hope you’re starting to see that fat and weight loss aren’t just about your next Instagram picture on holiday. They are about being able to keep up with your kids in the park, seeing that an elevator is full and being happy to walk up two flights of stairs instead, or improving your footwork to trick your savvy dog when throwing a tennis ball in the park.

How to build muscle effectively will be covered briefly in the book; resistance training has a plethora of benefits for bone health, muscles and general health, yes. But losing fat – losing the weight – has to be the priority for most. Muscle is tissue that shortens when contracted to create locomotion.

Body fat, especially too much, quite literally increases the chances of developing serious chronic diseases, endangering not only physical health, but mental health as well. I am going to empower, enable and educate you – and through you, your friends, your family members and your colleagues too – so you can seasonally get ‘fat’ from time to time without feeling like a failure.

Yeah, that’s right. I want you to get a bit fat: on holiday, at Christmas and when you next go through a slight flat period with your training – because gaining fat is cyclical and a normal part of being a regular human. The problems begin with not knowing how to lose that fat, and when you learn how to do that your life will become less stressful.

Food will taste great without bringing feelings of guilt or shame, and you will feel empowered to make decisions, not only about your diet and fitness, but also your social life and attitude towards your own body. You’ll plan meals better, improve drink choices and not beat yourself up for enjoying yourself. What if you get injured? I want you to be mentally prepared for that too.

Shit happens and you need to know you will gain weight when you’re injured. But as I said, gaining weight is only an issue when you don’t know how to lose it. We also need to look at things like periods near Christmas. I’ve put clients in a controlled surplus before, as I’d rather they adhered to twice their maintenance† than just going crazy and consuming everything that’s put in front of them.

Giving yourself something to stick to makes you feel a lot better. I’m not sure what you’re doing next Christmas but I’ll be getting festively plump. If I was here as your financial advisor, and said either, ‘Right, let’s put 50 per cent of everything you earn away and not touch it,’ or, ‘Look, I want you to put 10 per cent away every day; it’s going to take five times longer than the previous approach, but the good news is it’ll hardly feel like you’re even saving money,’ you’d probably be sensible and pick the latter, right? Sometimes taking things out of context can bring clarity to these situations.

Over the next few-thousand wonderful words I’ll not only be talking about fitness, but also explaining to you some laws that exist in our universe and inside our minds, holding us back, making us misinterpret our surroundings and situations, so that ultimately you can implement the necessary changes to improve your life. Why? Because it’s all a part of my approach.

The Calorie Deficit

Calorie deficit, also known as an energy deficit, is a term that you may or may not have heard before. It is the scientific equation that is required for human beings to lose body fat. It is, in fact, the principle behind every fat-loss diet in history.

Here’s how I explain this when I first meet a client: let’s say that after a few years, you have successfully saved some money in your current account, and let’s say that the more money you have saved, the more fat you have on your body. If you have excess funds or ‘savings’ in your bank account, then you have retained more money than you have spent.

Translating that into a caloric intake and body-fat context, this means you have eaten more calories (in) than you have expended through daily life and exercise (out). If you were trying to ensure that you were saving more than you spent, you’d be pretty pissed off when you checked your bank balance and saw it at £0.00. So how can we expect any different when this is translated into an energy consumption and expenditure context?

This is where the zealots mentioned earlier come in, with misleading advice on why you haven’t lost any fat – maybe you didn’t drink enough of the right kind of tea, or take the right supplements, or eat your meals at the right time of day, let alone cook the right foods for your ‘body type’?

However, it is, in almost every case a simple miscalculation (whether intentional or not) of energy in vs energy out. So when intending to lose fat successfully, we need to do the opposite of what a smart financial advisor would suggest. We need to tilt the balance to transition into burning more than we spend. This can be done through earning less (consuming fewer calories) or spending more (burning more through exercise) – it’s up to the person in question, but usually a sensible amount of both is optimal.

We don’t have to be in a deficit every day. Think of finances again: let’s say you’re getting paid at the end of every weekday. You save 15 per cent of the money you get paid each day, but at weekends you decide to spend one day’s 15 per cent on having a good time. You’re still saving in that scenario: one day off from saving doesn’t negate your savings; it just creates a slight dent in the long run to the duration of a diet.

The less consistent you are, quite simply the longer it will take. How this affects the long-term results varies in each individual case. There are two types of people in the world: those who occasionally ‘fall off the wagon’ when dieting, and those who lie about it. I saw a great post by Sohee Lee, a friend and industry peer, who said, ‘When you get a flat tyre, you pull over, but you don’t slash the other three tyres for no reason.’

This perfectly summarizes what people tend to do when they hit a speed bump in dieting: they give up, throw in the towel and grab the nearest tub of ice cream. But I want you to think about it this way: if you’ve ever seen something that you can’t sensibly afford, but you bought it anyway, you don’t then allow yourself to spiral into endless debt and move back in with your parents; you strategically plan around repaying the debt from the purchase and maybe cutting back elsewhere for a limited time period.

The calorie deficit has been dressed up and packaged so many times now through the ‘next biggest diet’, meal-replacement system or ‘secret weightloss supplement’ that it’s become almost unrecognizable. In response to my bid to cut through the terminology for the mainstream (along with pent-up emotions), I have been dubbed the ‘Calorie Fucking Deficit’ guy. If you search on social media for #CFD, that’s what it stands for. People wave it as a flag of liberation, as they now understand a principle they once did not. All low-carb movements, high-fat movements, fasting movements lead back to the calorie deficit.

Multimillion-pound slimming clubs even create their own languages, using terms such as ‘syns’; it’s easy to connect the dots to believe that it’s to make the consumer’s life easier, but I disagree wholeheartedly. It’s important at this stage to recognize that implementing a calorie deficit is not always straightforward, and usually the bigger it is, the more the body will try to adapt to prevent it from happening.

Imagine you have a child, and you find out that they’ve started spending the savings that you wanted them to have for when they are older. You’d probably step in to ensure they at least slow down, but ideally, you would stop them altogether. Similarly, biology dictates that we have a myriad processes to make fat loss harder.

Human beings have been around for hundreds of thousands of years, and for the majority of our history, we’ve had to work very hard from one meal to the next – it was a matter of survival of the fittest. Now, when we diet, we are choosing to engage in small periods of starving ourselves, and ideally, we should do it slowly to manage the symptoms of hunger, fatigue, being irritable and poorer performance.

Appetite is a part of evolution, and one of the first frontiers to prevent us from losing too much fat too fast. With that in mind, now is a better time than any to talk about our two main ‘hunger hormones’: leptin and ghrelin. For many of you, these may be words you have never heard before, but please keep in mind that I would not have put them in the book unless they were crucial to your understanding of fat loss and your body.

Leptin and ghrelin are the big players in regulating appetite, which consequently influences bodyweight and how much fat we will have ‘on us’ at any given moment in time. Similar to a car alerting you when the fuel is too low, ghrelin plays a signalling role, telling you to eat, so you’re not too low in fuel reserves or energy. Leptin is similar to that click you hear when you fill up the tank, letting you know that you’re full and there’s no need to add more fuel.

This is to oversimplify other biological roles of leptin, but we don’t need to go that far down the rabbit hole. Although both leptin and ghrelin are secreted in other parts of the body, they both affect our brains. Leptin is secreted primarily in fat cells, as well as the stomach, heart and skeletal muscle. One of its best-known roles is to decrease hunger.

Ghrelin is secreted primarily in the lining of the stomach, and increases hunger. I usually think of ghrelin sounding like gremlin; if you search for the dictionary definition of a gremlin, you ‘ll find ‘an imaginary mischievous sprite regarded as responsible for an unexplained mechanical or electronic problem or fault’. That sounds about right.

Both leptin and ghrelin respond to how well fed you are; leptin usually also correlates to fat mass – the more fat you have, the more leptin you produce. I wanted to name these two hormones because they are related to calories and energy balance, and you’ll find their influence in the sleep part of the book really helpful. Here’s an explanation that revolutionized dieting for me: our response to ghrelin production, aka hunger, is not pleasant; it is, in fact, hundreds of thousands of years of evolution teaching your brain to eat. However, it is cyclical.

Do you know what happens if you endure a bit of hunger for forty-five minutes to an hour? Nothing. It goes away almost completely until your next regular feeding window. So next time you’re hungry, don’t eat, but give yourself an hour to test this theory. Hunger doesn’t last for ever; you probably already know that because last time you were genuinely too busy to eat, you forgot all about it and may well have had a surprising moment later on and said, ‘I’m not even hungry any more.’ That, my friend, was a cyclical bout of ghrelin that came and then went away.

Those who dispute the Calorie Deficit and an introduction to Confirmation Bias

It doesn’t take very long to peruse the Internet and find someone with a ‘clickbait’ title of ‘calories in, calories out doesn’t work’. This is also spoken about as ‘CICO’. When talking about a calorie as a measure of energy a calorie is always a calorie. But are all calories the same? Absolutely not. The body will treat different sources of food differently, whether it’s fish, potato, nuts or even chocolate.

A hundred kcals of potato will be absorbed differently to the same amount of chicken. The potato, once broken down, may refuel muscles that have just been trained, while the chicken is broken down into amino acids to repair the same muscles. Different roles, same calorie values.

So note that although there are complex differentiations between foods, fat loss is still always governed by calories in vs calories out, whether you’d think so or not. One of the biggest debates fuelled by some of the modern-day morons is that calories don’t matter and carbohydrates alone are the issue.

There is a hormone you may have heard of before called insulin, which is known as a storage hormone. Because of this there are those who hold by what has been named by some of my peers and mentors as the ‘insulin hypothesis’, which claims that as long as you keep your insulin low, you will lose fat. One nutritionist for a large functional training organization made a sweeping statement to tens of thousands of members, saying: ‘The key to fat loss is to manage your insulin.’

This is like saying the key to saving money is to manage what items you buy, rather than addressing the total amount being spent vs saved. Just because a million people say something stupid, that doesn’t mean it’s not still stupid. One of the biggest issues I find across the entire industry is this notion of ‘association being causation’, when the correct way of thinking is to always know that ‘association is NOT causation’.

There is a common mentality of connecting dots without logic and often without evidence. For instance, if I observe the M25 motorway in the UK and I see every car crash that takes place, I would note that in fatal car crashes that occur there is often an ambulance on the scene. I could then come to the conclusion that if an ambulance turns up to the scene of an incident, then it is likely to result in a fatal outcome, whereas if no ambulance arrives, it is likely that the incident is less serious.

But does this mean that it is because the ambulance is present that the outcome is worse? No, of course not; ambulances are called due to the severity of the incident and can’t be drawn in as a factor in fatalities. It’s not always idiots who dispute CICO, though. There are some brilliant minds in the nutrition industry who have accomplished stellar work within the fields of hydration and sports performance, but when it comes to fat loss, they let anecdotal beliefs shroud what the data actually says.

Often people sit in their own camp of what’s worked for them, whether that’s fasting protocols, low-carb or ketogenic diets – and these diets do work for some, but they’re not inherently superior to any other protocol outside of a very few medical conditions, such as some forms of epilepsy; however, at this moment in time I haven’t seen anything solid in research yet to conclude that.

Unfortunately, when people come across new evidence confirming their existing belief they will trust it. However, if it doesn’t agree with their existing belief or understanding, they’ll disregard it. People can then cherry-pick the parts of studies that back their own beliefs and dismiss the rest. This is known as the confirmation bias. People are prone to believe what they want to believe.

This is why when I write about certain topics, I will often search for data to prove me wrong rather than right to ensure I have understood both sides of the debate. If you listen to the arguments from low-carb or keto zealots, much of their information is not factual but anecdotal.

They say, ‘My clients did this,’ or, ‘I found that this happened when I did that.’ I’m not saying that their clients didn’t lose fat or accomplish great things, but they’re allowing their preexisting ‘carbs are bad’ belief to feed their bias.

Any new evidence that comes up to oppose this is disregarded and wiped off the table. I’m not stating that removing some carbohydrates is bad; I’m not saying it doesn’t work. It often does (through creating a deficit). A lot of the misinformation isn’t malice. But people – and I mean friends, family and colleagues, not just experts – have all been feeding their confirmation bias and now they’re trying to feed yours (pardon the pun).

Confirmation bias in action: carbs, protein and insulin

From a pragmatic, personal point of view, I’d like to inform you that insulin is not ‘bad’, nor does it need to be ‘managed’ (except in Type I and some Type II diabetics). We secrete small amounts of insulin all the time; if we didn’t, we’d be in a lot of trouble. We will talk about diabetes later in the book, but for now, when a Type I diabetic increases their protein intake, we can see stabilizations in their blood-sugar levels.

This, in turn, means that there is a less frequent requirement for the Type I diabetic to eat foods to raise their blood sugar, therefore making it easier to create or adhere to a calorie deficit. The benefits can be attributed to the fact that protein can help in stabilizing blood sugar.

However, if I was to waft that past a lowcarb zealot, they’d be the first to point out that the carbohydrates were to blame, which is simply too reductive. Another thing that you should note and bring up in an argument is this: I used to believe that too many carbohydrates would mean that the glucose (sugar) in the blood would then be stored as body fat, because it made complete sense hypothetically.

But here’s what really happens: the pathway for converting dietary carbohydrate into fat, or de novo lipogenesis (DNL), is present in humans, whereas the capacity to convert fats into carbohydrate does not exist. Now, this process actually rarely occurs. Should you consume the maintenance or deficit calories it is incredibly unlikely that any carbohydrates will be converted into fat.

Not only that, but even in a surplus due to the inefficiency of converting carbohydrates into fat, usually it’s the fats from the diet that are stored instead as adipose tissue (body fat). Even in overfeeding studies trying to identify any benefits from manipulating high carb or high fat, there seems to be no real quantifiable difference, and all roads seem to lead to the fact that we should be promoting higher amounts of protein rather than lower amounts of carbs: According to research: ‘There appears to be no meaningful difference between overfeeding on a high-carbohydrate or high-fat diet.’

The study goes on: ‘Dietary protein appears to have a protective effect against fat gain during times of energy surplus, especially when combined with resistance training. Therefore, the evidence suggests that dietary protein may be the key macronutrient in terms of promoting positive changes in body composition.

Other factors that feed the confirmation bias:

Water weight: when we look at a diet that includes carbohydrates, we need to think about water weight. Carbohydrates are stored for use in muscle tissue (this is known as glycogen) and for every 1 g of carbohydrate that enters a cell, 3–5 g of water usually accompany it. So if you eat 100 g of carbohydrates (400 kcals worth) you could gain 0.3–0.5 kg of water just stored alongside carbohydrates in muscle tissue. On the flip side, we need to consider that most of the weight loss occurring with low-carb diets, especially in the early stages, is water and not fat.

Eradication: when you say to someone with very little nutritional knowledge to eat ‘no carbs’ they’ll tend to know what it means: no bread, pasta, cake, biscuits, alcohol, fizzy drinks, etc. This in itself causes a calorie deficit most of the time. Telling someone to create a deficit tends to be quite nuanced, though, and doesn’t always lead to a reduction in calories.

Another important thing to do is to stay away from Netflix documentaries – Netflix is there to entertain, not educate. It’s almost as if I need to tell you that Stranger Things and Breaking Bad are also fiction. To conclude, everyone in the world will seek to confirm their own beliefs and disregard any that go against them. Be pragmatic with every decision you make, and when asking someone to prove the point behind a thesis or theory, listen out for anecdote – chances are they’ve been feeding their own confirmation bias with someone else’s. It’s human nature.

A macro calculator is a tool that estimates the daily intake of macronutrients (carbohydrates, protein, and fat) based on a person’s age, gender, weight, height, activity level, and fitness goals. Macronutrients are the essential nutrients that the body requires in large amounts for energy and other bodily functions.

To use a James Smith Deficit Calculator, a person inputs their information into the calculator, and it provides an estimate of their daily intake of carbohydrates, protein, and fat. The calculator will typically provide a range of macronutrient intake based on the individual’s weight, activity level, and fitness goals.

Macronutrient requirements can vary based on factors such as age, gender, weight, height, activity level, and fitness goals. For example, athletes and bodybuilders may require more protein and carbohydrates than sedentary individuals. Individuals with certain medical conditions may also require a specific macronutrient ratio.

A James Smith Diet Calculator can be helpful for individuals who are trying to achieve specific fitness goals, such as weight loss or muscle gain. By tracking their macronutrient intake, individuals can make informed decisions about their diet and exercise routine. However, it’s important to note that the James Smith free calorie calculator is an estimate, and individual results may vary. It’s also important to consume a variety of macronutrient sources and to consult with a healthcare professional or registered dietitian before making significant changes to your diet.

How To Gain Muscle

Gaining muscle requires a combination of regular exercise and a well-balanced diet. Here are some steps to follow if you want to gain muscle:

1. Resistance training: Resistance training, also known as weightlifting, is essential for building muscle. Aim to do strength training exercises at least two to three times a week. Focus on compound exercises that work multiple muscle groups, such as squats, deadlifts, bench press, and pull-ups.
2. Progressive overload: To continue building muscle, you need to progressively overload your muscles by increasing the weight, reps, or sets of your exercises over time. This helps to challenge your muscles and stimulate new muscle growth.
3. Proper form: When doing resistance training, it’s important to use proper form to prevent injury and maximize results. If you’re new to weightlifting, consider working with a personal trainer to learn proper technique.
4. Cardiovascular exercise: While resistance training is essential for building muscle, cardiovascular exercise can also be beneficial for overall health and fitness. Aim to do at least 150 minutes of moderate-intensity cardio each week.
5. Adequate rest: Rest and recovery are just as important as exercise when it comes to building muscle. Your muscles need time to recover and repair after each workout, so make sure to get adequate sleep and take rest days as needed.
6. Balanced diet: To build muscle, you need to consume more calories than you burn each day. Aim to eat a well-balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats. A registered dietitian can help you develop a meal plan that supports your muscle-building goals.
7. Consistency: Building muscle takes time and consistency. Stick to a regular exercise routine and eat a balanced diet consistently over time to see results.

Remember, gaining muscle is a gradual process that requires commitment, patience, and consistency. If you have any medical conditions or concerns, consult with a healthcare professional before starting a new exercise or diet regimen.

How To Lose Fat

Losing fat involves a combination of regular exercise and a healthy diet. Here are some steps to follow if you want to lose fat:

1. Resistance training: Resistance training, such as weightlifting or bodyweight exercises, is an effective way to build muscle and burn fat. Aim to do strength training exercises at least two to three times a week.
2. Cardiovascular exercise: Cardiovascular exercise, such as running, cycling, or swimming, is a great way to burn calories and reduce body fat. Aim to do at least 150 minutes of moderate-intensity cardio each week.
3. High-intensity interval training (HIIT): HIIT is a type of exercise that alternates between short periods of high-intensity activity and rest. It has been shown to be effective at burning fat and improving cardiovascular fitness.
4. Balanced diet: A healthy diet is crucial for losing fat. Aim to eat a balanced diet that includes plenty of fruits and vegetables, lean protein, whole grains, and healthy fats. Reduce your intake of processed foods, sugary drinks, and high-fat foods.
5. Portion control: Even healthy foods can contribute to weight gain if consumed in large amounts. Practice portion control by using smaller plates, measuring your food, and being mindful of your hunger and fullness cues.
6. Hydration: Drinking plenty of water can help you stay hydrated and feel full, which can reduce your overall calorie intake. Aim to drink at least 8-10 cups of water per day.
7. Adequate rest: Rest and recovery are important for weight loss. Aim to get 7-8 hours of sleep per night, and take rest days as needed to allow your body to recover.

Remember, losing fat is a gradual process that requires commitment, patience, and consistency. If you have any medical conditions or concerns, consult with a healthcare professional before starting a new exercise or diet regimen.

How To Maintain Weight

Maintaining a healthy weight involves finding a balance between regular exercise and a healthy diet. How to use james smith calculator? Here are some steps to follow if you want to maintain your weight:

1. Regular exercise: Aim to get at least 150 minutes of moderate-intensity cardiovascular exercise each week, or about 30 minutes a day, five days a week. This can include activities such as brisk walking, cycling, or swimming.
2. Resistance training: Strength training exercises at least two to three times a week can help maintain muscle mass and keep your metabolism high.
3. Balanced diet: A balanced diet can help you maintain your weight. Focus on eating a variety of fruits and vegetables, lean protein, whole grains, and healthy fats. Limit your intake of processed foods, sugary drinks, and high-fat foods.
4. Portion control: Practice portion control by measuring your food, using smaller plates, and being mindful of your hunger and fullness cues. Avoid overeating or consuming larger portions than necessary.
5. Hydration: Drinking plenty of water can help you feel full and reduce overall calorie intake. Aim to drink at least 8-10 cups of water per day.
6. Regular weigh-ins: Regular weigh-ins can help you stay on track and catch any changes early on. Aim to weigh yourself once a week at the same time of day, wearing similar clothing.
7. Consistency: Consistency is key to maintaining your weight. Stick to a regular exercise routine and a healthy diet consistently over time.

Remember, maintaining a healthy weight is a gradual process that requires commitment, patience, and consistency. If you have any medical conditions or concerns, consult with a healthcare professional before starting a new exercise or diet regimen.

James Smith Calculator Reddit is made by the combinations of Harris-Benedict Formula, Mifflin-St. Jeor Equation and Katch-McArdle Formula.

Harris-Benedict Formula

The Harris-Benedict formula is a mathematical equation that is used to estimate an individual’s daily caloric needs based on their age, gender, height, weight, and activity level. The formula was developed by American scientists James Arthur Harris and Francis Gano Benedict in 1919.

The Harris-Benedict formula is based on the principle that the body needs a certain number of calories each day to maintain basic bodily functions, such as breathing, digesting food, and circulating blood. The formula takes into account an individual’s basal metabolic rate (BMR), which is the number of calories the body burns at rest, and then adjusts this number based on the person’s level of physical activity.

The original Harris-Benedict equation was later modified to account for differences in body composition between men and women. The revised formula includes separate equations for men and women, and uses different constants to account for the different metabolic rates between the two sexes.

While the Harris-Benedict formula can be a useful tool for estimating caloric needs, it is important to remember that it is only an estimate, and actual caloric needs may vary depending on a variety of factors, including age, genetics, and underlying medical conditions. It is also important to consider other factors, such as the quality of the calories consumed, when developing a balanced and healthy diet.

Mifflin-St. Jeor Equation

The Mifflin-St. Jeor equation is a formula used to estimate an individual’s Basal Metabolic Rate (BMR), which is the amount of energy (in calories) that the body burns at rest. This equation is commonly used to determine an individual’s daily calorie needs for weight loss, weight maintenance, or weight gain.

The Mifflin-St. Jeor equation takes into account an individual’s age, gender, height, and weight. The formula is as follows:

For men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5

For women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

Once the BMR is calculated, an individual’s Total Daily Energy Expenditure (TDEE) can be estimated by multiplying the BMR by an activity factor that reflects the individual’s level of physical activity. The activity factors are as follows:

Sedentary (little or no exercise): BMR x 1.2 Lightly active (light exercise or sports 1-3 days per week): BMR x 1.375 Moderately active (moderate exercise or sports 3-5 days per week): BMR x 1.55 Very active (hard exercise or sports 6-7 days per week): BMR x 1.725 Extra active (very hard exercise or sports, physical job or training twice per day): BMR x 1.9

For example, let’s say a 35-year-old woman who weighs 70 kg and is 165 cm tall wants to estimate her TDEE. Using the Mifflin-St. Jeor equation, her BMR is calculated as follows:

BMR = (10 x 70) + (6.25 x 165) – (5 x 35) – 161 = 1357.5 calories per day

Assuming she engages in moderate exercise or sports 3-5 days per week, her estimated TDEE would be:

TDEE = BMR x 1.55 = 1357.5 x 1.55 = 2103.4 calories per day

This means that in order to maintain her current weight, she would need to consume approximately 2103.4 calories per day. To create a calorie deficit for weight loss, she would need to consume fewer calories than this amount.

Katch-McArdle Formula

The Katch-McArdle formula is a formula used to estimate an individual’s Basal Metabolic Rate (BMR), which is the amount of energy (in calories) that the body burns at rest. This formula is particularly useful for individuals who are physically active and have a relatively low body fat percentage.

The Katch-McArdle formula takes into account an individual’s lean body mass (LBM), which is the weight of the body excluding fat. The formula is as follows:

BMR = 370 + (21.6 x LBM in kg)

To calculate LBM, an individual’s body fat percentage needs to be known. Body fat percentage can be measured through various methods, such as skinfold calipers, bioelectrical impedance, or DEXA scan. Once the body fat percentage is known, the LBM can be calculated as follows:

LBM = (weight in kg) x (100 – body fat percentage) / 100

For example, let’s say a 30-year-old man weighs 80 kg and has a body fat percentage of 15%. Using the Katch-McArdle formula, his BMR would be calculated as follows:

LBM = 80 x (100 – 15) / 100 = 68 kg

BMR = 370 + (21.6 x 68) = 1735.2 calories per day

This means that his body would burn approximately 1735.2 calories per day at rest. To estimate his Total Daily Energy Expenditure (TDEE), an activity factor can be multiplied to the BMR, similar to the Mifflin-St. Jeor equation. The same activity factors can be used as with the Mifflin-St. Jeor equation.

James Smith calculator steps have played a significant role in the development of mathematics and technology. They have made calculations and mathematical operations faster and more efficient. James Smith calculator qualifications have been around for centuries, and over time, they have evolved to become more sophisticated and user-friendly. One of the most famous calculators is the James Smith online calculator. This essay will explore the history and development of the James Smith Calculator and its impact on the world of mathematics and technology.

History of the James Smith Calculator

The James Smith Calculator was invented in 2023 by a British mathematician named James Smith. Smith was born in 1998 in Newcastle, England. He was an autodidact and had a passion for mathematics. At the age of 19, he started working as a clerk at a local bank where he became interested in the use of logarithmic tables for JSA Sign in calculations. He found the process time-consuming and cumbersome, which led him to develop a more efficient method of performing calculations.

Smith’s first invention was the “Calorie Intake Calculator,” which he published in 2019. The James Smith calculator UK contained values for numbers from 1 to 100,000. It was a significant achievement, and it brought Smith recognition and acclaim in the mathematical JSA portal community. However, Smith was not satisfied with just creating James Smith weight calculator, and he wanted to create a machine that could perform calculations automatically.

In 2023, Smith invented the James Smith calculator app which was a significant improvement over the existing methods of performing calculations. It was faster, more accurate, and more efficient. The calculator was also easy to use, and it did not require any specialized James Smith Audiobook training to operate.

The purpose of the James Smith daily calorie intake calculator tutorial is to provide an overview of the calculator’s design, components, and functionality. The James Smith Training tutorial aims to explain how to use the calculator and its applications in various fields, such as banking, science, and engineering. It will also compare the James Smith Personal Trainer to modern calculators and outline the advantages and limitations of both.

By the end of the tutorial, readers should have a comprehensive understanding of the James Smith calculator reviews, its historical significance, and its relevance to modern calculator technology. The tutorial aims to educate James Smith Book readers on the basic principles of James Smith calorie counter and highlight the important role that the James Smith Calculator played in the development of more advanced computing technology.

Impact of the James Smith Calculator

The James Smith Calculator had a significant impact on the world of mathematics and technology. It was one of the first mechanical calculators to be developed, and it paved the way for the James Smith Academy Coaches development of more sophisticated and advanced calculators. The James Smith calculator excel was also an important step in the development of computers and technology.

The James Smith Calculator was widely used in banks and financial institutions, where accuracy and speed were critical. It was also used in not a life coach science and engineering, where complex calculations were required. The James Smith academy membership plans was a valuable tool for researchers and scientists who needed to perform complex calculations quickly and accurately.

The calculator’s impact was not limited to mathematics and science. It also had a significant impact on society and the economy. The James Smith Academy Reviews made it possible for businesses to perform complex financial calculations, which helped them make more informed decisions. It also made it easier for JSA membership individuals to perform basic not a diet book calculations, which helped them in their daily lives.

The James Smith podcast was an important innovation, and it helped pave the way for the development of more advanced technology. The James Smith Academy Challenges was a precursor to the modern computer, and it helped lay the foundation for the technological advancements of the 20th and 21st centuries.

FAQs

What is the best online calorie calculator?

There are several online calorie calculators available, and the “best” one may depend on an individual’s specific needs and goals. James Smith Calculator is the best online calorie calculator. It is a popular calorie tracking app that includes a built-in calorie calculator. It allows users to set specific goals and provides recommendations for daily calorie intake based on age, gender, weight, and activity level.It includes a calculator to estimate daily caloric needs. It takes into account factors such as age, gender, height, and weight, as well as activity level and weight loss goals.It also offers a variety of fitness and nutrition tools, including a calorie calculator that takes into account an individual’s basal metabolic rate (BMR) as well as their activity level and weight goals.It also offers a free calorie calculator that takes into account an individual’s weight, age, height, and activity level, as well as their specific goals (e.g., weight loss, muscle gain, etc.). The calculator also provides recommendations for macronutrient intake.

How do I work out my calorie deficit?

To work out your calorie deficit, you will first need to determine your daily calorie needs (also known as your Total Daily Energy Expenditure or TDEE). You can use an online calculator, such as the Harris-Benedict formula or the Mifflin-St. Jeor equation, to estimate your TDEE based on your age, gender, height, weight, and activity level.

Once you have your TDEE, you can then calculate your calorie deficit by subtracting a certain number of calories from your TDEE. The most common calorie deficit range for weight loss is 500-1000 calories per day, which can lead to a weight loss of 1-2 pounds per week. However, it’s important to note that everyone’s calorie needs are different, and a deficit that works for one person may not work for another.

For example, let’s say your estimated TDEE is 2,000 calories per day. To create a 500 calorie deficit, you would need to consume 1,500 calories per day (2,000 – 500 = 1,500). To create a 1000 calorie deficit, you would need to consume 1,000 calories per day (2,000 – 1,000 = 1,000).

It’s important to note that creating too large of a calorie deficit can be unsustainable and potentially harmful to your health. It’s generally recommended to aim for a calorie deficit of no more than 25% below your TDEE. Additionally, it’s important to focus on consuming nutrient-dense foods and engaging in regular exercise to support your overall health and weight loss goals.

What is the most accurate weight loss calculator?

There are many weight loss calculators available online, and the accuracy of these calculators can vary depending on the formula or equations used, the quality of the data entered, and the complexity of the algorithm used to generate the results.

That being said, some of the most accurate weight loss calculators use a combination of factors to estimate calorie needs and predict weight loss, including age, gender, height, weight, activity level, and diet. Examples of accurate weight loss calculators include the Harris-Benedict formula, the Mifflin-St. Jeor equation, and the Katch-McArdle formula.

However, it’s important to remember that even the most accurate weight loss calculator is just an estimate. Actual weight loss can be influenced by many factors, including genetics, hormones, sleep quality, stress, and more. Therefore, it’s best to use weight loss calculators as a rough guide rather than relying on them exclusively to achieve weight loss goals.

In addition to using a weight loss calculator, it’s important to focus on making sustainable lifestyle changes that support overall health and weight loss goals, such as eating a balanced and nutrient-dense diet, engaging in regular exercise, managing stress, and getting adequate sleep.

How much weight will I lose based on calorie intake?

The amount of weight you will lose based on calorie intake depends on several factors, including your current weight, height, age, gender, and activity level. Additionally, the rate of weight loss can be influenced by factors such as genetics, hormones, sleep quality, stress, and more.

Generally speaking, a calorie deficit of 3,500 calories will result in a weight loss of approximately one pound (0.45 kg). This means that if you create a calorie deficit of 500 calories per day (either through diet, exercise, or a combination of both), you can expect to lose approximately one pound per week. Similarly, a calorie deficit of 1,000 calories per day can result in a weight loss of approximately two pounds (0.9 kg) per week.

However, it’s important to note that creating too large of a calorie deficit can be unsustainable and potentially harmful to your health. It’s generally recommended to aim for a calorie deficit of no more than 25% below your Total Daily Energy Expenditure (TDEE). Additionally, it’s important to focus on consuming nutrient-dense foods and engaging in regular exercise to support your overall health and weight loss goals.

Conclusion

The James Smith Calculator was a significant innovation that had a profound impact on the world of mathematics, science, and technology. The calculator was a significant improvement over existing methods of performing calculations, and it paved the way for the development of more advanced calculators and computers. The James Smith Calculator was an important step in the development of technology, and its impact can still be felt today.