How many calories do I need?

We have over 100 years of research available to us. The final conclusion: Eating more calories does not cause weight gain. Eating fewer calories does not cause weight loss. You are fighting your genetics, your set point, and your hormones. Unless you follow a diet like the C3 Diet.

One of the most famous examples of this phenomenon is the case of Sam Feltham. He was trying to lose weight and was not able to do so by cutting calories. So he decided to eat tons of fat, tons of protein, and minimal carbohydrates. He ended up consuming about 5800 calories a day, with less than 10% being carbohydrates, the rest was fat and protein. And guess what happened? He lost weight. Take a look at his progress:

The yellow line is the expected weight gain that he should have gained eating 5000+ calories per day. Instead, you will see that he lost inches (orange line) and his actual weight (dark blue line) didn’t really change, or just barely went up. His pictures show that he lost fat and gained muscle doing this.

Sam then decided to follow FDA Guidelines on dietary intake and he ate 5000+ calories a day, but this time 64% were carbs, 22% were fat, and 14% were protein. He gained 15 pounds of fat, increased his weight size, grew a double chin, and love handles.

This chart shows his CARB diet results versus his LCHF (low carb high fat diet). You can see that on the CARB plan his waist circumference increased and he gained 15 pounds of fat. All in 21 days.

And there are thousands of other similar experiments on a large scale done on thousands of patients. It’s not just one person’s experience. Ask your friends, they will all tell you the same thing, they could not lose weight until they cut out carbohydrates.

Caloric Needs

A 170 pound person needs 1700 calories a day to maintain their body weight. You just add a zero to your weight in pounds. A 200 pound person needs 2000 calories to maintain their weight. A 140 pound person needs 1400 calories to maintain their weight. However, you could eat more than that and still lose weight, if you are on the C3 Diet. And you won’t feel like you are hungry or starving.

The FDA has been Wrong

According to the FDA, the table below shows how many calories a typical male needs. For women, subtract about 200 calories.

You will notice that up until age 20, we will require more and more calories. But then our metabolism starts to slow down. By the time men reach their 50s, they rarely require more than 1400-1600 calories per day if they are sedentary. Women, even less.

How much do we actually eat? Take a look at the below graphic to get an idea of how many calories we think we eat, compared to how many we actually eat.

As you can see, most people think that they only eat about 1000-1200 calories per day, while really consuming 2000-2500 calories per day.

Further, most people severely underestimate the amount of calories they actually burn. Most people think they burn about 1000 calories per day, when in actuality they are only burning 600-700 calories per day.

Let’s be realistic and realize how much we are really eating and how much we are burning.


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