hello im 5'2 140 pounds and i want to do insanity, what should my calories and marcos be? I want to get to 120
Calorie Calculator? Isn’t that just a regular calculator? Yes, and no. I am sure you have poured over your P90X, Insanity, or Body Beast guidebooks and have come to some equations for calculating your caloric needs for the program. They are all a little different, but they can all be a little confusing at times. Wouldn’t it just be easier to plug in my weight and the deficit I want to run into a form and then click a button…
Have I got the answer for you! This is our very own Calorie Calculator! I wanted to re-run this post as it’s a tool a lot of people have missed and really helps when trying to find a starting point.
I have wanted to do this for a while, but it has been a little tricky to get this all to work. The teamRIPPED Calorie Calculator uses the P90X formula for caloric need. I have found that to be a very good and accurate starting point for most people. I believe that the Insanity guide over estimates need.
This is the formula that I would use to find what “level” you are suppose to be in. We know that we don’t mess with levels or Portion Plans! To use the teamRIPPED Calorie Calculator all you need to enter is your current weight and the size of the deficit you’d like to run. If you are close to your ideal weight (10-20 lbs) a 600 calorie deficit will allow you probably meet that goal with its 1 lb/week fat loss. If you have a bit more to lose, like I did, you will want to pick a deficit up to 1,000 or even more. “More than 1000?” You might be saying. Yes, maybe more than 1,000. If you remember I figured my need initially and put myself in the Level 3 – 3,000 calorie plan (which was lower than what the formula calculated for 252 lbs). I took my deficit from that 3,000. In reality I was over a 1,000 calorie deficit since I consumed 1900 cals per day as opposed to the guide’s Level 3 plan of 3,000 cals. Men, you should stay above 1,500 calories and women above 1,000. You can always reference my suggestions in Dialing It In.
You can use this formula for P90X, X2, Insanity, Body Beast, ChaLEAN Extreme, TurboFire, etc! Really any Beachbody program will benefit from the teamRIPPED Calorie Calculator. P90X (and X2) really have the most complete nutrition guides. When you combine them with tracking and weighing portions, the results speak for themselves! (*** Note – Use only a positive number for your deficit. If you use a negative number you’ll get into subtracting a negative and actually add a surplus!) So for Body Beast, and bulking, use a negative number i.e. -600 to add a 600 calorie surplus.
Now you have your daily calorie target for your weight and your deficit! An average workout burn is already figured in, so don’t eat any extra workout calories (that would be double eating those calories).
Pretty sweet huh? From here, take the goal from the calorie calculator over to MyFitnessPal.com. Set up your custom goals and Fat Shredder percentages (Click here for more on MFP Set Up). Then watch the results go through the roof!
*the P90X formula in the teamRIPPED Calorie Calculator takes your weight multiplied by 10 for your Resting Metabolic Rate, adds 20% for daily activity, and another 600 calories for any average workout burn. The deficit is then subtracted from that sum.
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hello im 5'2 140 pounds and i want to do insanity, what should my calories and marcos be? I want to get to 120
@timeforfitness I would start at 1400 and work for getting 40% protein, 40% carbs, and 20% fats. Those are great goals for cutting with Insanity!
Hi Coach, I weigh in at 168lbs and am 5ft 7inches (male) your calculator says that I need to be on 1616 calories with a 1000 calorie deficit which feels right after reading into your articles. One question I have is as my bodyfat % and weight decrease should I be adjusting my calories as well) if I do need to adjust them do I increase or decrease? Also, what should I do if I teach my plateau of fat loss before I hit 10%? Should I increase or decrease my calorie intake at this point?
@Javzm 1600 is fine to start at being 5'7" and 168. Dial in Fat Shredder and be consistent.
You shouldn't have to change anything for a good while. As you lose weight, you will technically have less of a deficit but you will also have more lean mass to maintain, so you will want the calories.
I also wouldn't worry about any plateaus until you get there. Sometimes they never happen. We can address it if and when it happens.
Get dialed in and BRING IT!
At 280 lbs, with a 500 deficit your calculator says I need 3460 calories.. I was planning to just run your 1900 call program but would that be too low ?
Thanks for this awesome info! I'm currently doing the Lean for Life Phase of Chalean Extreme. I'm 136 lbs and 5'4". I still want to lose some fat, but gain muscle also. I'm currently eating about 1600 calories a day at a ratio of 40p/40c/20f. I haven't gain or lost any weight in about four months. What should I do? I'm starting the 21 Day fix extreme soon.
Hey Coach Wayne! First of all thank you for the awesome value you provide! appreciate it more than you know ;). I currently finished x3 with awesome results. Went from 194 down to 159. I was at 40 carbs 30 30 and was at 2100 calories a day. I am now in week 3 of x2 and thinking about adding max 30. How would I calculate the calories for that when adding Max 30? Should I still stay at 40 30 30? Thanks a lot !
@FrankJMarino so 30p/40c/30f right? That is fine for what you are doing. I think I would start by going to 2500 calories. That should cover the bump with MAX 30. Then if you are still losing weight and want to start maintaining, you can always add more. Nice work!
Yo coach I'm 6"2, 230lbs with a BMI of 25. I will be doing insanity and I'm wondering if a 1800-1900 daily caloric intake would be good to start out with?
I'm a 209 lb. male 30, with body fat around 29% going to start P90X in January and was just wondering what deficit you would suggest on fat shredder? Is it ok to go lower than RMR or will this cause my metabolism to slow down, lose weight too fast and/or create loose/excess skin?
Thanks in advance and keep up the great work
Awesome man! Being 209, you could easily run 1800-1900. That won't be too low. I wouldn't go lower but that will give you great results. Let's bring it!
I need your help! So I originally lost weight doing P90x (went from 240 to about 175). After a while I joined a gym with a good friend of mine and started lifting intensely with cardio every other day. I put on a good amount of mass (gained about 15lbs). Well at the start of this semester and throughout it, I haven't been able to workout as much as I would like (tried to do insanity, and T25 when I had time and in between study sessions lol), and have been immensely slacking on my diet.
Well I am trying to turn that around now that my schedule has started to free up. I tired doing a 2000 calorie diet following fat shredder but it I don't think it was cutting it. I still seemed to be very hungry at night. Your calculator says I need 2668 (with a 500 cal deficit). Should I follow that or cut it down more, like 2500? I am a 21 yo, 5'11", 214 lbs
@THover Definitely! If you are already fairly lean, you could totally need more. Run 2500 and 40/40/20. It won't be Fat Shredder percentages but at 2500 calories, 40% protein is still plenty of protein. You will need the carbs with Insanity too! Glad you are back at it! Stay dialed in!
@CoachWayne Thank you! I did 2500 today, and I feel a lot better, and my stomach is happy as I end my day. Lol
Additionally thank you for your help and guidance! You and your website has been a huge blessing in guiding with my life style change!
I'm three weeks out from completing p90x and I'm down 35 pounds from 265 to 230.
Only during the last Month have I started to log my nutrition into MFP and balance my macros to 50-30-20. My problem is that I can only seem to keep my nutritional ratios dialed in at around 1600 calories when The calculator sais' I need 2360. I can't seem to find that magic meal to make up for the extra 700+ calories I need without eating a ton of cottage cheese and tuna.
I was lucky to find your site as it has been a great resource of information and is the reason I started taking my nutrition more seriously over the last month.
@Mary I would probably start by trying to make that 1600 into 1800 or 2000. Take your current meals and just make each portion a little bigger. Are you using whey protein? That can help a lot. Other good, lean proteins are egg whites and chicken breast.
Great work! 35# down in a round is awesome! You are bringing it!!!
If you have joined teamRIPPED, check out: http://teamripped.com/join-my-team/ I would love to have you on the team!
Thanks for the reply coach Wayne. I adjusted the portions on each meal like you suggested and I am dialed in between 1800-1900 calories. I do use Gold standard whey protein to help keep my ratios close. I received the shakeology sample you sent me and am looking forward to trying it tommorrow. I was hoping you could look at my fitness pal and see if there is anything I do to improve. Thanks again for the help.
hey coach, I am on day 3, I am 5'5 143 , i entered it into the counter and it said I should be eating 1704 calories. I am looking to get lean but wouldnt mind a little size, but ripped up is the main thing. I am a plumber for the city and am moderately active all day for my job as opposed as a desk job. I train at 4am. I am doing a 50/30/20 fatburner diet and its recommending 1704 calories. what do you think ?
@RichieSt Did you get my other reply?
@RichieSt Yea, I would start there. Give it 2-3 weeks and then we will really now. But you have to hit it perfectly for those 2-3 or you will just be guessing.
hey wayne! i just ordered beast and cant wait to get started! at 5'8" and 205lbs and around 25% bf will 2000-2200 cals on fat shredder do the trick for me to burn the fat off?
I just plugged in my numbers and w/o a deficit it has me at 3276 with a 800-1000 cal deficit it has me around 2300-2200 cals. I'm 5'8.5", 222lbs, and around 25%bf. I do better with weight loss at a 40/30/30 set up because my body doesn't do well on that much protein. Do you feel 40/30/30 @2200 cals would be enough of a deficit to drop weight, or should my cals be around 2300?
Thanks for the help!!
@apacheco3090 That would be fine man. Keep it consistent. No cheating. At all. That is what produces results.
Coach Wayne what should? I'm trying to set up my MFP calorie tracker but it's asking me for a goal weight. I don't have a goal weight I just want to lose fat and build muscle. I'm 25 yrs old weight is 198 ht 5'9, I used on online guide to measure my body fat with tape measurement and it said I am at 16.5 BF
@samtheman1 I would put in something like 180. You may not get that low, but you will lose some weight if you are going for ripped. Set that as your goal first, get ripped. So set up a deficit with Fat Shredder and run it until you are 1-2% within your BF goal. Then track all your food and be consistent! You are starting at a great place!
Coach I've been doin 1600 calories of fat shredder for 3 weeks and have been exercising with p90x for 6 months. For the first 5 months I just watched my calories maybe ate about 1400 a day and lost weight but still have almost all my belly fat. After 3 weeks of fat shredder at 1600 I've kept leaning out but my belly remains absolutely the same. Should I switch macros or raise calories? Your calculator recommends 1840. I'm 5'7" 145lbs. Starting weight was 165.
@Jeet90 If you are still leaning out, you are on the right track. Belly fat is almost the last place to lose it for everyone. Most people lean out there last and add fat back there first. Keep on it! You are doing it right. 1600-1800 at 145# is a good deficit. Don't be afraid to go a little higher, but I wouldn't go over 1800 right now.
I am 5'5", 160 lbs, male, and the calculator says if I run a 700 deficit, I should consume 1,820 calories. I have been eating 1,500 with little results doing insanity, so now I'm starting Lean BodyBeast and some T25 a few days a week. I don't feel I can eat 1,820 calories but I will do it if that's what it takes, do you have any suggestions? I'm trying to dial it in with the 50/30/20, also is there a problem with me drinking a casine whey protein at night after my workout late at night? Thank you so much!
@valentinhl Body Beast should really up your metabolism. Lifting is WAY better for improving your metabolic capacity (much better than cardio). You will also have a much larger post workout burn from the real weight training Beast will give you. I would try to work up to 1800 over 3-4 weeks. Only add 100 calories a week or so. But watch your weight and BF measurements. You may just have a little slower metabolic rate than the calculator.
Hi coach - I am 185 male who has been eating 1800 calories at 50/30/20 for the p90x program just started 1 week ago. 1800 is pretty average for me in the last 6 months where I did cross fit 5-6 days a week. I plugged in the numbers above of 185 and 600 deficit (is that right?) And the calc states I need to eat 2250. I am already eating very controlled small meals every 3 hours, timing my carbs for 1st meal and post workout meal. Do I really need to eat 450 more calories a day. Bf % is currently 18 and I would love to get down to 9-11 range after doing these programs. Would you suggest bumping up with perhaps another 2 whey shakes? Not sure when where I am already eating every 3 hours starting at 6 am and ending at 9 pm with extra meals in afternoon around workouts. My meals tend to be 200-300 calories each. Open to some coaching on this.
@Andycharris I would stay put. Are you still losing weight and BF at 1800? You could make a few meal larger 300-400 and have some snacks as opposed to even meals. I would only add whey if you need it to hit 50% protein. I think your carb placement looks really good.
Grats on making it on P90X2! Quick question, I'm 5'9, 170lbs, 16%bf your calculator has me at 1640. I just started doing that and my ratios are 48/30/22 protein/carbs/fat will I lose a lot of muscle mass doing this and how long would you stay that low for before bumping it back up. Trying to get down to 10% thanks :)
@VodkaCooler I would just jump up to 1800 and stay there. 1800 Fat Shredder at 170# should be really safe, especially at only 16% BF. Just stay consistent!
Im 6' 1.5" tall, 188lbs and around 16% Body Fat. Currently I have been eating around 2900 calories a day to maintain my weight. I by no means want to drop any weight, but I have 4% Body Fat I'd like to drop. My current workout schedule has 60% Resistance, 20% Cardio, 20% Stretching/rest. Protein levels are around 125g-150g daily. I am unsure about the Carb levels, but I can say they are high. The calculator is interesting, but it would put me at a major calorie deficit, and my body would be moving like a zombie. Even the P90X Nutrition Guide, which is what the calculator seems based off of, puts me at the Phase 2 Nutrition level, recommending about 2400 calories a day. Suggestions?
@RyanWorley Maintaining weight while cutting BF is a really slow process. If you want to try to do that, you can stay at 2900, but I would really increase your protein and make sure you are tracking fiber. Both have thermogenic effects. The protein will help build and maintain muscle too. I would shoot for at least 1g per lb.
Personally, I would tell you to forget about an abstract number on the scale and just go for ripped. You will get faster and better results. The only person who will know you are 188 is anyone you tell or looks at your scale. Being leaner makes you look bigger as well. I would probably drop to 2400 and run Fat Shredder. You won't lose muscle mass and you will drop BF (and those will be be pounds, but pounds from fat).
Hey Coach! I'm currently finishing my recovery week of phase 2 of P90X. I'm 6' 5" tall. I started at 213 lbs and around 19% body fat. Currently at 205 lbs and 14% body fat. I have tracked my progress religiously with MFP and eat 2400 clean calories a day with no cheating. I really struggled with energy from the beginning so I changed my macros to 40/40/20 and have been there ever since. I am more concerned about body fat than my weight, and as a guy who is as tall as you, I don't really want to lose any more weight. I do, however, understand to get the body fat down I will probably need to continue to lose weight, which is fine. My question to you is, should I up the calories for phase 3 of P90X? I will admit, even 2 months into this I feel drained and depleted some days, but I am able to get my workouts in every night without tanking. I just don't want to start eating muscle mass instead of fat. Or should I just continue on my current path until I get closer to my body fat percentage goal of 8%? Thanks so much!
Hi Coach! A few questions:
1. The calculator above says that on the Fat Shredder diet if I'm eating 1200 cals daily, then my deficit is 1000c. Is that an appropriate amount of deficit? [I'm 22 yrs old, 137 lbs, & 5 ft tall].
2. While eating 1200cals, I'm also doing Insanity workouts. But MFP always wants me to eat back the calories that I burn. So my question essentially is, am I supposed to be netting 1200 cals (eating back cals I burn) or only eating 1200 cals?
3. Lastly, the fat shredder programs say there'll be rapid fat loss. What exactly does that mean? Would losing 1-2 lbs per week fit that description? I've been doing insanity on and off and changing my cals over and over again to find my fit. I haven't seen much change in the last month or so. I want to make sure that I'm seeing progress now that I'm on the Fat Shredder diet but what would appropriate progress look like?
Thank you in advance for your help! (:
Coach...I'm 5'7" and I've blown up to 175...my clothes are tight....this is the heaviest I have ever been and I don't know where it came from but its all in the mid section. I've been 150 my whole life and I wouldn't mind getting between 150-160 as long as I'm cut up and look good. At a 800 Deficit I'm right at 1900 calories. My goal is to get it done before the new year. is that just wishful thinking? if not what workout plan would you recommend? Is there anything I can do to speed up the process like one program in the morning and another program at night?
oh yeah...I just read the post on Body Fat. I calculated that I am at about 20% Body Fat. Maybe that will help with your reply.
@MarquiseWilliams That is a good deficit. I would pick intense, heavy lifting. Doing Body Beast at 1900 would be a good call. Or even P90X with Insanity subbed in for cardio. 15 lbs in a month is a tall order. But after a month, you will be well on your way. Be perfect with your nutrition, no cheating. No pigging out at holiday parties, etc. Go all out.
@CoachWayne I've never thought about heavy lifting or the Body Beast I'll have to check that out. I always thought it was for getting "buff". I guess my early work has been paying off I stepped on the scale today and I was 165 WHOO HOO!!! I noticed you said sub in Insanity on the cardio days. I would recommend against doing one program in the morning and a totally different program at night? even if I don't do a full out program at night can I do some jump rope, cardio, and/or mild lifting?
also I'm having a problem eating at night...for some reason I'm just not that hungry
@MarquiseWilliams Nice! I stick to one workout a day. If you wanted to throw in some speed rope, just keep it quick and high intensity. Your body will also get used to the changes in your diet. Your hunger will come back.
@CoachWayne Thanks Coach...is there a limit to how much I should burn? I mean I am trying to go all the way in and burn like 1000 calories when I work out...that is honestly the only reason for the speed rope. Lastly would you still recommend Body Beast or should I still with the more cardio natured workouts like Insanity and T25?
@MarquiseWilliams I would use whatever program interests you most. Normally, I would say no, burn as much as you can if you are only doing 1 workout. If you are adding work, sticking to around 1000 will be smart. You don't want to run too large of deficit and slow your metabolism.