How To Estimate Your Metabolism ACCURATELY (The Best Way To Calculate Calories) | Ep 363 Wits & Weights | Fat Loss, Nutrition, & Strength Training For Lifters podcast

How to Estimate Your Metabolism ACCURATELY (The Best Way to Calculate Calories) | Ep 363

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

7,630 subscribers

published 2M ago

Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.

Get your free Nutrition 101 for Body Composition Guide to learn the fundamentals of energy balance, macros, and meal timing for building muscle and losing fat: witsandweights.com/free

Get Chef's Foundry P600 Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry

Stop letting inaccurate metabolism estimates sabotage your nutrition goals.

The fitness industry has convinced us that estimating metabolism requires expensive tests, fancy gadgets, or complex formulas, but there's one method that cuts through the noise using evidence, engineering, and efficiency.

Your fitness tracker says you burned 3,200 calories, online calculators recommend 2,400 for maintenance, and your metabolic test shows 1,850 RMR. They're all probably wrong.

Discover the one method gives you your actual daily calorie burn with scientific precision so you can run your next fat loss or muscle building phase confidently and with success.

Main Takeaways:

Your metabolism has 4 components that fluctuate constantly
Online calculators can be off by 300-600 calories per person
Fitness trackers have 27-93% error rates for energy expenditure
The only accurate method is to track calorie intake + trend weight over 3-4 weeks to reverse-engineer your actual TDEE
This approach is self-correcting, personalized, adaptive, and works even with imperfect food logging

Episode Resources:

Try MacroFactor for free with code WITSANDWEIGHTS - the app that automates metabolism tracking using the method discussed
Get Chef's Foundry P600 Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry

Related Episode:

4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day

Timestamps:

0:01 - Why most metabolism estimates are completely wrong
6:30 - Online calculators
9:10 - Fitness trackers and wearables
10:43 - RMR testing
12:29 - Measuring inputs/outputs vs. mechanisms/effects
15:10 - How to calculate your real TDEE
23:38 - My favorite app that does this for you
26:08 - Imperfect food logging, water weight, and metabolic issues
30:40 - Why you should start tracking TODAY

Support the show

🔥 Take our 2-minute Metabolic Quiz for a free, personalized fat loss blueprint with training and nutrition recommendations

🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism, fat loss, & muscle gain (20% off with VITALITY20)

🎓 Lose fat + build muscle in Physique University (use code FREEPLAN for a free custom nutrition plan)

👥 Join our Facebook community for fitness support
👋 Ask a question or find me on Instagram
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app)