MyFitnessPal and Apple Watch (PART 3 - HOW TO CALCULATE A CALORIE DEFICIT FOR WEIGHT LOSS)
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- Опубликовано: 1 авг 2024
- MYFITNESSPAL AND APPLE WATCH (PART THREE - HOW TO CALCULATE A CALORIE DEFICIT FOR WEIGHT LOSS) // If you have an Apple Watch and use MyFitnessPal, you have all the tools you need to calculate a calorie deficit for weight loss.
In this video, I show you my method of tracking a calorie deficit by using the MyFitnessPal app and the Apple Watch through the Apple Fitness app (formerly known as the Apple Activity app.)
*This valuable resource is no longer free and is now only accessible through my online course "Gamify Your Weight Loss with Calorie Deficit Tracking". You can purchase the course for $47.00 and download the spreadsheet here: tinyurl.com/5n73yk6f
(Use Code "30OFF" at checkout for 30% off!)
Thank you for your support!
Check out other videos in my “MyFitnessPal and Apple Watch” series:
MyFitnessPal and Apple Watch (PART ONE - HOW TO USE THE MYFITNESSPAL APP ON APPLE WATCH)
WATCH PART ONE HERE: • MyFitnessPal and Apple...
MyFitnessPal and Apple Watch (PART TWO - HOW TO CONNECT APPLE WATCH EXERCISE CALORIES TO MYFITNESSPAL)
WATCH PART TWO HERE: • MyFitnessPal and Apple...
Timecodes
0:00 - Intro
0:56 - MyFitnessPal Apple Watch App Issues
1:43 - Calories and Bodyweight Overview
2:57 - Google Spreadsheet
5:03 - Important Disclaimer
5:31 - Tracking Calorie Input on MyFitnessPal
6:10 - Tracking Calorie Output on Apple Watch
7:08 - Calorie Deficit and Calorie Surplus
8:18 - Important Tips
9:17 - Conclusion
Follow me on Instagram: kev.the.trainer
Disclaimer: This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Always consult a doctor, registered dietitian or other healthcare professionals for diagnosis and treatment of medical conditions.
#myfitnesspal #applewatch #caloriedeficit 
Хобби
I hope you enjoyed learning about my method of tracking calories using MyFitnessPal and Apple Watch! Let me know what you think about the spreadsheet, and good luck reaching your goals! 👍🏼
When using kg for weight, is it the same result for estimated weight loss or should I change something in the spreadsheet? Thank you so much!!
@@lourdesluque8666 That’s a great point! I just updated the spreadsheet to include a conversion from LBs to KGs. So if you download it again, it’ll have that included 🤗
@@KevTheTrainer Thank you so much!! I just got my Apple Watch two days ago and I found your videos very helpful😄 Exited to see what you have planned for us!
@@lourdesluque8666 Awesome! Have fun with it! It’s a very powerful tool ☺️. I’m glad I could help! Thanks for watching! I’ve got lots more planned! 🤗
You are the first person who has explained this so well! I’ve been going fitness pal on and off over the past 8 years. When I got my Apple Watch I got frustrated how it calculated. With your explanation and spreadsheet I’m excited to dive back into it. Huge thank you!! 😊
Aw, thanks! That means a lot to hear. Happy this could help, @janea87ta !
Thank you for providing a very clear, concise and detailed explanation of tracking your calorie deficit for each day, along with the spreadsheet you kindly shared. Very much appreciated
You explain everything sooooo clearly!!!! Thank you so much. I’m so happy I found your channel
Sooo glad I found this. I was doing it wrong this whole time and was over complicating the calculations. Great video.
Glad I could help, Leslie! Enjoy tracking!
Exactly what I’m looking for! Thank you 🙏🏼
Thank you for taking the time to make this video and the spreadsheet! I was having the hardest time trying to figure out my calories burned for the day! You explained it so well.
Thanks, Karen! I’m glad I could help!
This spreadsheet is a gift from god! I was tired of looking at MFP and seeing all the numbers. Thank you so much.
I can’t thank you enough for this! I’ve had quite a hard time with food lately and this has really opened my mind to how many calories I actually need and burn (more than I thought). I am optimistic that I can lose weight safely now because eating too little just made me binge :// thank you so much!!
Hooray! I’m glad this could help. Yes, exercise calories are just part of the story; your metabolism and other bodily processes make up so much more!
Thank you for sharing these tips. I thought I would use the total calories burned to help calculate the deficit
I can’t explain how grateful I am for this video!!! 😭 thank you so much Sir!
Aw thanks so much! Happy to help, Halima!
This is just what i needed. I was going crazy trying to figure out why 8,000 was only 150 calories and i was under-eating for sure!! My head was killing me.
I had a fitbit before the apple watch and it made it so much easier but apple watch has so many more apps. Im glad i can finally have this figured out. Thank you!!!
Hey, Adriana! I’m glad that could clear things up for you and back to eating appropriate amounts! Apple is def not as user friendly as Fitbit. Good luck with the rest of your fitness journey! 💪🏼
Amazing explanation!! Awesome job!
Fantastic information. Thank you for the spreadsheet
I like the thank you for the help with this idea you gave me i am losing weight all the time now i am past my 200 lb mark so for that i thank you so much
The exact video I needed to understand the relationship between MyFitnessPal and Apple Watch when it comes to monitoring my caloric deficit ☺️ and the spreadsheet was a BONUS
I’m glad it could help, Gabby!
Thank you for the spreadsheet! It really helped me to gauge how many calories I actually need (more than I thought). MyFitnessPal underestimated my intake need, and your spreadsheet alongside the iWatch proved otherwise.
Of course, TheSphinxThinks! I’m so glad that could make a difference. ☺️ Keep up the good work!
I cannot find this downloadable spreadsheet?
Thank you so much for this video. Very informative and crisp and clear communication! I was actually looking forward to part 3 when I saw part 1 and part 2 last week. Thank you for uploading part 3
Thanks, Priyank! That means so much to hear; I appreciate it! ☺️ I’m glad you liked the video and hope you enjoy the spreadsheet!
Downloaded the sheet and I understand better my own weight loss journey using the technology available to us. One question: what effects on the data does entering my water consumption have? Thank you for helping us use these tool!
omg this is so helpful! I've been wondering how to find out the total calories burned each day. The apple watch made it so confusing
Thanks you!!
Learned so much, awesome video!
EXCELLENT VIDEO !
This is an update on my comment a little over a week ago. I am 55 and have struggled but I have been doing this and I have to say I have dropped 2 pounds! It isn’t that hard. With your spread sheet it’s easy 😊. Thanks again
Hey, there! Wow! That’s awesome. Congrats and great job on all your hard work! Glad the spreadsheet could help with the process, but you put in all the effort ☺️.
Thanks a lot for the spreadsheet. Just curious, how do I change this to being metric as that’s what I prefer to use. Cheers
This video has been beyond helpful. Thank you so much for what you do!!!!
Hi, Kennedi! Glad this could help!
You just earned a sub! Very well explained and straight to the point! No bullshit either I love this!
Thanks, Gabe!!! I try! Happy to help! ☺️
Hi Kev, thank you so much for your video! It was very informative. I have a question- when inputting my fitness goals, the caloric input already takes into account the deficit (e.g. 500 kcal less than my maintenance calories), so by exercising even more, the deficit will be even bigger. Do you think it's sustainable?
Wow this is so helpful! Thanks 😊
Happy to help, Abundantly Blessed!
Nice work man
Where can I locate the spreadsheet?
Great video Kev!
This was really helpful. Thanks Kev!
Happy to help! Thanks, Katrina!
Thank you for this video! I feel like this is one of the most useful videos i’ve watched on youtube within a year at least 😅 thanks!!! Totally subscribing! Oh, and thanks for the spread sheet!! Already started to fill in mine ☺️
Hi, Karuska123! You’re welcome, and thank you so much! To be the most useful video of 2022 to you means a lot. Appreciate you!
Nice. Imma try out the spreadsheet. Great video btw! I look forward to your next upload
Thank you, calicapri! I hope you enjoy it!
Thank you SO much!!! I’m one of those petite people who has the worst time trying to define a calorie deficit and what is appropriate for me. I’m 5’3, 126lbs, & 24.3% body fat (caliper-measured). As you can imagine, a calorie deficit would be almost non-existent without dipping below recommended dietary amounts, which means I’ve simply GOT to be more active to lose in a “healthy” way. I’m addicted to my Apple Watch and My Fitness Pal, but was always confused on how the watch calculates (Is ‘move’ simply calculating what I’m burning beyond my TDEE?). I’m definitely downloading this spreadsheet later today and seeing what my calculations are. I know math isn’t everything for weight loss with all factors involved…but it sure helps set a goal. Thanks again!!
Hooray! I appreciate that this video helps. The separation between MOVE calories and total calories can be confusing on the Apple Watch. It could be really hard figuring out all those numbers between the two apps so I’m glad I could make the counting process helpful for you! 😊
DOPE SPREADSHEET THANK YOU!!!! 🙏
Enjoy, E A!
can you send me the spreadsheet please?
Inputing my weight into your spreadsheet does it have to be input in lbs or can I input as kgs?
Great video, has anyone found an app that gives the total calories burned easier than looking at the little number on activity app? 😚
Where did you get the 3500 number from? For the weight loss function
Hay i am having trouble trying to do the formula for the weight loss cilium can you help me out
Great video! Thank you for providing the spreadsheet. Had a question though, are we to assume that people wear their Apple Watch all day and night to get the total calorie burn? We do burn calories even sleeping….
Hey Shiv! Happy to help. The Apple Watch app still calculates a BMR when you’re not wearing it, so periods where you’re at rest still count for calorie burn!
Hey thank you for your spreadsheet! I’m hoping this will help me lose weight. I have a question - for the days we don’t move around as much and eat more does this mean weight gain even if our calorie limit is significantly less than for a woman which is 2000 calories?
Hey, Fa! I’m glad this could help. I’d say the days where you’re not active as much (ex. rest day), expect there to not be as huge a deficit as usual. On those days, just focus on not overeating (but still eating an appropriate amount!) and in the long run, you’ll see a total calorie deficit that is still progressing you towards your goals even with days of little activity.
I do this BUT I need an app for this with weekly, yearly stats of me being over or under with averages. Does that exist yet ..
Great information but I was looking forward to the "free" spreadsheet. It's not free!
Is there a way to properly match the amount of calories burned in a day measured by the Apple Watch with the standard formula MFP uses when setting your activity level to "active" for example? Mine is a bit off now. I usually eat 2450 calories a day to lose weight, now after linking my Apple Watch to MFP it says I still have 400 calories left to eat while I already had my 2450 calories for the day. I'd like the Apple Watch to adjust the activity level so that my total calories for the day end up being 2450 instead of almost 3000.
Great video by the way!
I love this! You just earned a subscriber 😉
I have a question, let’s say my calories deficient is always +500 but my macronutrients never met my goal. Will I still lose weight?
Its hard to meet both goals, the calories input and the micronutrients goals. Any tips?
Hey, Alaa! Thanks! I appreciate that so much! 🤗
Consistently being in a calorie deficit in most cases will allow you to lose weight in the long-term. However, being mindful of macronutrients can be helpful since it can help better facilitate bodily processes such as digestion and muscle development.
Ex. If you’re not eating enough fiber, you may not have frequent enough bowel movements and you’ll be carrying that weight with you when you step on a scale, which can make you question why you haven’t lost weight even though you were in a deficit! Salty foods also increase water retention, so if your diet did consist of foods high in sodium, that could cause frustrating weight fluctuations as well. Muscle gains will allow you to build more muscle mass which burns more calories in your day.
Priority number one should be a calorie deficit. Once you’ve mastered that, then I’d suggest planning out meals in your day to include high-quality foods. I’ll list my favorites here below:
Best sources of protein - eggs, fish, chicken, lean beef, plain Greek yogurt
Best sources of carbs - brown rice, sweet potatoes, green vegetables, fruits
Best sources of fats - nuts, extra Virgin Olive oil (incidentally used for cooking), nut butters
I’ve found that when I incorporate those specific foods into my day I feel satiated and I easily hit my calories and macros, allowing for a healthy functioning body and healthy rate of weight loss.
Hope this helps!
Thank you so much for the thorough explanation!
I really appreciate it!
can't wait to learn more from you
Not able to find spreadsheet, don´t know why :(
Thank you for all of your tutorials! I have MyFitnessPal goal set to lose .5 pounds per week. Does that throw off the calculations for calorie deficit? Should I delete this goal from the app for a more accurate reading? I really only need to lose 4-5 pounds, but have always been conscious of my weight so as to not let it get out of hand. I also have my Activity level set to Lightly Active, since I struggle with an auto-immune disease that prevents me from being as active as I would like.
Hi Terri!
Thank you! You can still set goals using the MyFitnessPal app. Using this sheet would be most helpful in terms of tracking what that calorie deficit is more likely to be by factoring in your input on MyFitnessPal and output on your activity tracker like Apple Watch.
I found the RMR rate to be too inconsistent for me (+-500) & I couldn't find much information about how exactly it measures it's values besides body stats/BMR #s-- so the total calorie output IMO wasn't reliable.
I'm using google sheets to calculate similar to you- however after a few weeks of seeing this RMR output vary a lot -- for instance when I got higher Active/movement values, my RMR was the lowest it had been (and I wasn't SUPER LAZY that day after I worked out...) -- my estimates showed I had LESS of a calorie deficit than other days with less active/movement scores and I was lazy af all day... SO I decided to remove that RMR column and go with a standard consistent BMR column (1400 calories in my case). Any idea why this rate varies so much for the apple watch?
The link to the google sheet doesnt work on my side... 'Impossible d'ouvrir le fichier pour le moment.'
How can i get this google sheet? The link is not loading
The app should do this automatically. The exercise calories in the app isn’t even accurate so I have it disabled.
In a day and age when we have all this technology it's insane that one would have to use a manual spreadsheet. Isn't there an app to do this in a way more streamlined way. I can't even... everyone become an actuary to count calories?
When using your spreadsheet, should we weigh ourselves at the beginning of that day and log it, or should we just do it the following day first thing in the morning when we are inputting our input and output from the previous day?
Hey Zachary, whichever you’d prefer! I weigh in the beginning of the day and the calories for that day are what I burned. Looking at it that way, the weight for the following day is influenced by the calorie surplus/deficit total of the day before.
@@KevTheTrainer Thanks so much for your rely! Just to make sure I got it down, so first thing in the morning weigh yourself then add it to the sheet. then the next morning you put in your calories input and output from that day which you weighed yourself yesterday morning? If that makes sense!
Yes!! You got it !
Can you please send me the spreadsheet
How do you download spreadsheet?, I can't seem to find it.
Hello Lisa,
It should be located in the description underneath the video!
How can I save this spreadsheet to Google sheets on my Iphone?
Hello Willow, you can do this by downloading the Google Sheets app and clicking on the link to the sheet in my description and making a copy
Thanks for the reply. I am doing that but it will not let me.
Its not opening in my app even after clicking make a copy 😞
It must be locked. Its sent you a request for access for me to use it
@@willowtaylor9827 oh that’s strange. Other users have been able to download it from there. I don’t seem to see the request to share. Can you try it out on desktop?
Ive managed to do it. Thank you. Can you explain what the column is on the far right for the ‘total calorie deficit’
I need help! 😫
Hi, Maria! Check this video out that provides more details! ruclips.net/video/HePVBtwat-A/видео.html
Dude fitbit does all this for you and lasts all week… why would Apple make it this difficult? Really wishing I hadn’t purchased this watch
Yeah it’s a whole process!
@@KevTheTrainer is there a better calorie counting app that will pull from watch activity and do this for you? This is wayyy too much work after coming from fitbit
Unfortunately I haven’t come across one myself! It is kind of strange that total calories burned appears as such a minor detail in the activity app.
@@KevTheTrainer literally the most important feature of a smart watch. Well thanks for the video mate cheers
@@TonySimonetti I know right! Sorry couldn’t help further! Appreciate it!
Just a little confused, apparently I've burned 3633 calories but all I've done today is a 35 minute walk?
Hey Cory, that does sound off. Are all your biometric data settings up to date in the Apple Health app? (Height, weight, etc)
@@KevTheTrainer Yeah everything is set correctly, my weight is set right, height which is right which is 6'2 etc. On the health app is shows resting energy 2,789kcal and then active energy as 887kcal
Is your MyFitnessPal saying you burned 3,633?
@@KevTheTrainer No so on the fitness app that comes with the apple watch, the bit you explained at 6:55 :) my fitness pal says 319 burned :)
Ohh gotcha. How late in the day is it for you? Also, age plays a factor too.
better method;
Step 1. Google "BMR calculator". This will show you the minimum amount of calories your body needs even if you do nothing all day.
Step 2. Enter the calories it gave you into MyFitnessPal as your goal.
Now the "remaining" calories will act as your surplus/deficient calculator and all you have to do is keep an eye on your calories burnt to know how much extra you need to eat. MyFitnessPal will do all the calculating for you.
Reply if it helps because I am just trying to help people and would like to know :)