I love that video. Weight loss is simple math. There are advanced calculations required to define the parameters, but with some very simple tools, a little effort, consistency and common sense it is easy to calculate energy in and energy out.

Start with a food journal and knowing your daily RMR. In the most basic, basic sense track by name and total calories consumed everything that passes your lips with a calorie attached. (Track % of CHO, PRO, FAT, sodium if you want)Usually just this honesty will curb unconscious snacking and save a couple hundred calories daily.

At the end of the day add up all the calories/energy you put in. SUBTRACT that from your RMR with the goal to be under eating your RMR by 250-500 calories every day.

Each time you exercise, track the energy out/calories burned, and include this number as a SUBTRACTION from your RMR. Now you see how the deficit builds up.

If consistent every day per week:

If your RMR is 2,000 calories per day,
And food intake is 1,500 calories,*
Person has a 500 calorie food deficit for the day.
End result is a 3,500 or 1 lb loss per week.**

If RMR is 2,000 calories per day,
And food intake is 1,500 calories per day,*
And your daily exercise is 500 calories per day,
Person has a 500 calorie food deficit AND 500 calorie exercise deficit for the day.
End result is a daily deficit of 1,000 calories per day or 2 lbs loss per week.**

This basic program is not without its flaws as you move into tracking by a magnitude of years, your body changes, goals change, habits change. You need to readjust personal static numbers and introduce muscle confusion.

*Daily Food intake regardless of doctrine does not summarily dictate weight loss. Other factors such as the % of Carbs, fats, protein, absorption of vitamins and minerals, water, sodium and a host of other issues may come into play on a daily basis. Long term simple math does dictate consuming less than required equals weight loss.

**Weekly losses are results of daily consistency. There is no magic pill, magic diet, late night exercise equipment or advanced math that guarantees if you are exactly 3,500 calories short of your weekly RMR, you have lost one pound. This is where eventual plateaus are found because the body has become accustomed to the eating, displaced held water, cleansed the digestive system, mastered the efficiency of your exercise or the RMR needs to be adjusted due to weight loss, or lean muscle gain.

I'm really sorry this post and the last are so long, if I was saying this it would take just a minute. Reading is much longer.