How much for calorie deficit?

[MrArcher]

Hi guys, just a quick one. I weigh 215lbs at 20% body fat and my goal is to get down to about 190lbs at 10% body fat. I worked out my maintenance to be 3000 / 3200 kcal's. Is having a deficit of 1000 too much so cutting that to 2000 kcal's for maximum fat loss?

Oh, and is there any truth to this 31 kcal's x total body fat for maximum caloric restriction without hampering lean tissue.

[illiniStrive]

Start with a moderate deficit at 10-20% of your maintenance. Your weight loss will not be linear and you'll have stalls along the way, it's always best to start out as high as possible so you have somewhere to cut cals from later on. You will probably have to be lighter than 190lbs to be where you want.

[ThomasBlake]

I multiply my weight by 13 to find my maintenance and then subtract 25% for a reasonable deficit. It allows me to drop about 2lbs every 8 days.

[Kaolossus]

I multiply my weight by 13 to find my maintenance and then subtract 25% for a reasonable deficit. It allows me to drop about 2lbs every 8 days.

Do this op. Just make sure to recalculate if your weight loss stalls.

[Phiman252]

I multiply my weight by 13 to find my maintenaance and then subtract 25% for a reasonable deficit. It allows me to drop about 2lbs every 8 days.

Thanks for that little formula!

[HeavyMetalLover]

Honestly, you can take any huge deficit if you're able;

- check your protein/fat intake
- keep up with the mental state (you'll might binge)

[TheWickerman]

I multiply my weight by 13 to find my maintenance and then subtract 25% for a reasonable deficit. It allows me to drop about 2lbs every 8 days.

seriously? 13? i thought most people started at 16-18xbw. do u have a sedentary lifestyle outside of lifting?

[cyco85]

seriously? 13? i thought most people started at 16-18xbw. do u have a sedentary lifestyle outside of lifting?

I heard it was 10-13xBW for cutting
14-15xBW for maintenance
16-18xBW for bulk

Those numbers seem to make sense for me.

[TheWickerman]

Estimating Requirements
The simplest method of estimating needs is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].

thats from the calculating calorie needs sticky. it says 12-14 calories x bw for sedentary people doing little physical activity

[MrArcher]

Thanks guys!

@ThomasBlake: when I do your method it comes out approx 2000 kcal's. I'll start that from tomorrow. Seriously want this fat gone. Proteins going to be 190, carbs 160 and fat just under 70g.

Also, I've heard cardio is a necessity but then I've heard it doesn't matter just create a deficit anyway you please. I'm planning just using caloric restriction only and keep up with my upper/lower routine 3 days per week. Have any of you guys had good results using just caloric restriction?

Thanks

[-TC-]

Thanks guys!

@ThomasBlake: when I do your method it comes out approx 2000 kcal's. I'll start that from tomorrow. Seriously want this fat gone. Proteins going to be 190, carbs 160 and fat just under 70g.

Also, I've heard cardio is a necessity but then I've heard it doesn't matter just create a deficit anyway you please. I'm planning just using caloric restriction only and keep up with my upper/lower routine 3 days per week. Have any of you guys had good results using just caloric restriction?

Thanks

Many people are able to cut w/o cardio. Its really personal preference

[Shepherd1125]

@OP

I cut at 1000 deficit, but they are from cardio and weight training. I eat at maintenance to keep my macros in check, and I burn 1k calories through 2x 25 min cardio a day, and 4-5 intense weight 60 min weight training a week.

So far it's been working really well. I have been dropping 2lbs steadily for the past 3 weeks, and my lifts have been gone up. High level of energy at all times.

the key is get ur nutrients from food, and burn the cal deficit through exercise.

GL

[ThomasBlake]

seriously? 13? i thought most people started at 16-18xbw. do u have a sedentary lifestyle outside of lifting?

Yea I've tried higher and fat loss was very slow. I've been using 13 combined with IF and its been working great and I have been still gaining strength.

Outside of lifting I'm not overly active but I wouldn't say its sedentary. I have to watch my 6 month old kid a lot so it all depends.

[MrArcher]

Ok guys much appreciated.

I'll just stick to cutting calories rather than cardio for now.

I'll prolly post pics up tonight and start a log.