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Calorie Calculator

p90x calorie calculatorCalorie 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 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, 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!)

      teamRIPPED Calorie Calculator

          P90X Formula*

  • Weight (lbs)

    Deficit (Positive Number)





     Calories Needed

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!

Bring it!

*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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181 comments
alutz
alutz

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? 

apacheco3090
apacheco3090

Hey coach 

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!!


Al

samtheman1
samtheman1

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

Jeet90
Jeet90

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.

valentinhl
valentinhl

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!

Andycharris
Andycharris

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.

VodkaCooler
VodkaCooler

Hi Wayne:

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 :)

RyanWorley
RyanWorley

Coach,

    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?

Bonkerz1005
Bonkerz1005

Coach my girl has wrist issue and is doing X3. What can she alternate the challenge with?

bonkerz1005
bonkerz1005

Coach my girl is starting p90x3 and she is 154 lbs is 1400 to low to jump into?

Doug
Doug

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!

Sana
Sana

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! (:

MarquiseWilliams
MarquiseWilliams

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?

JakeC
JakeC

Hey coach, i just plugged in my weight with no deficit and got 2580 calories.

Im doing body beast and i want to gain muscle... i weight 165ish and was wondering if i should be consuming around 2600 calories to do so. is this correct? to much? too little? I'm eating 2300 a day now and I'm not really gaining any size.

thanks, Jake

Shane Armstrong
Shane Armstrong

Help!!

Coach hoping for a little direction. I used your calorie calculator and have been following it very closely. Currently on day 34 of p90X. I am currently at 2300 calories which includes the -1000 calories. I am not losing any weight, but my body fat is down a couple of percentages. When I was doing insanity I ran into the same problem and tweaked my calories by about 300 (went up 300). Once I did that the pounds started coming off. Of course I was burning 700-1000 calories per work out.  I can feel the inches coming off in my uniform, but don't see it in the mirror. Should I adjust and go up in Cal? or just stay with the 2300 calories? I don't know what to do, I thought I would see  better results by now. By the way still on the fat shedder plan.

Shane  

Christian557
Christian557

Coach i had lost some pounds; I started at 151 lb, now i am at 139 lbs. Should i recalculate my calorie intake with the new weight??? 

With the current weight it appears i should eat 1268 cal now. I had measure my body fat today and is between 6.79% and 9.99%. I know it's not accurate, no idea where i really am. I plan to make my goal 5% body fat (which i read that's shaun-t's body fat)

Sam91
Sam91

hey coach whats should i typ in deficit??

Kimberly K
Kimberly K

Coach, I've been on fat shredder for a month and a half, and I can definitely tell the metabolism has caught up with the deficit. I trust it would be safe to decrease my calories on a program like Asylum, but I just wanted to double check? I'm currently running at 1500 - 1540, want to lower it to about 1300 (including recovery drink)

Kwabs
Kwabs

Coach Wayne, please should I strictly stick with the meals on the nutrition plan or could I use an equivalent i.e different meal with the same amount of calories and percentage of protein and carbs?

Thanks

Kimberly K
Kimberly K

Coach Wayne, Would the given 'caloric need' include the recovery drink in it already calculated?

bonkerz1005
bonkerz1005

Coach, I have been on a bulk at 3000 calories for three weeks. Doc tells me a have a injured disk and have to stop doing body beast for two weeks. What do I do?

CoachWayne
CoachWayne moderator

@apacheco3090 That would be fine man. Keep it consistent. No cheating. At all. That is what produces results. 

CoachWayne
CoachWayne moderator

@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!

CoachWayne
CoachWayne moderator

@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. 

CoachWayne
CoachWayne moderator

@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. 

CoachWayne
CoachWayne moderator

@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. 

CoachWayne
CoachWayne moderator

@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!

CoachWayne
CoachWayne moderator

@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).


See: www.teamripped.com/big-ripped-or-small-ripped

CoachWayne
CoachWayne moderator

@bonkerz1005  Not at all. I think she'll have great results with that. 

Sana
Sana

I'm female by the way! lol

CoachWayne
CoachWayne moderator

@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.

MarquiseWilliams
MarquiseWilliams

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.

CoachWayne
CoachWayne moderator

@JakeC That should cause you to maintain weight, not gain.  I would add around 500 for a solid surplus. But work up to that new calorie goal by adding 200 calories a week until you hit it, 

CoachWayne
CoachWayne moderator

@Shane Armstrong If you know that is the way your body responds, then go for it. Your clothes being looser means you are losing inches.

CoachWayne
CoachWayne moderator

@Christian557  No I would stay put. You have more lean mass now so you want to maintain it. Going too low could cause you to lose muscle mass. 

CoachWayne
CoachWayne moderator

@Sam91 1000. I mentioned that in my last comment on the other post. 

CoachWayne
CoachWayne moderator

 @Kimberly K I think you would be ok. I wouldn't go below 1200 with a program like the Asylum though. Then when you get to your goal, slowly add calories back. That way you can bring up your metabolism and be eating more while maintaining. 

CoachWayne
CoachWayne moderator

 @Kwabs Track your food. You can use the meals from the guide, but track them for your goals. See: www.teamripped.com/nutrition-tracking

CoachWayne
CoachWayne moderator

 @Kimberly K Your recovery drink should just be tracking against your totals. Track it like any food you eat. 

CoachWayne
CoachWayne moderator

I would recalculate to your maintenance and stick right at it. Sorry man! That is a bummer. Listen to the doc and heal up. You'll be back!

MarquiseWilliams
MarquiseWilliams

@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

Kimberly K
Kimberly K

 @CoachWayne

 Gotcha! Since starting Asylum I am considering R&R a little more seriously. Is the budget friendly "chocolate milk" worth it, or is it wiser to invest in some extra whey and bananas?

bonkerz1005
bonkerz1005

 @CoachWayne I'm 161 but the calculator on here says it adds 600 calories for p90x. Should I take that off?

CoachWayne
CoachWayne moderator

@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. 

MarquiseWilliams
MarquiseWilliams

@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?

CoachWayne
CoachWayne moderator

@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
CoachWayne moderator

 @Kimberly K Whey would be better than chocolate milk. I just really think we all should avoid HFCS. Also, if it's not FF milk, you have to work against the fat which will slow digestion. Whey is just an easy option too for increasing protein whenever you need it.