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Astudio
10-15-2013, 02:01 PM
Hello,

I have read the sticky with all the information on nutrients and how to determine your macros.

It mentions to aim for 10-20% deficit for weight loss. I am interested in losing 2lbs/week, what % would that be? How do I figure out that calculation? I'm working on a 12-week transformation and want to lose 22 pounds.

BMR: 1718
LBM: 137.2
30% BF
TDEE: 2363

Thank you.

justinmilne
10-15-2013, 02:12 PM
Hello,

I have read the sticky with all the information on nutrients and how to determine your macros.

It mentions to aim for 10-20% deficit for weight loss. I am interested in losing 2lbs/week, what % would that be? How do I figure out that calculation? I'm working on a 12-week transformation and want to lose 22 pounds.

BMR: 1718
LBM: 137.2
30% BF
TDEE: 2363

Thank you.It would be a 20% reduction of your tdee, you would have to eat only about 1300 cals a day to lose 2lbs a week. Are you a girl? These seem really low if you are not and perhaps a little low if you are-although my gf's numbers are pretty close.

Astudio
10-15-2013, 02:32 PM
It would be a 20% reduction of your tdee, you would have to eat only about 1300 cals a day to lose 2lbs a week. Are you a girl? These seem really low if you are not and perhaps a little low if you are-although my gf's numbers are pretty close.

I could be wrong but don't you take the 20% off the TDEE of 2363? Making it 1893 or so.

Im a guy.

cls91
10-15-2013, 02:36 PM
Yes, you should be using TDEE, not BMR.

The proper way is to work in % (20 percent being 1lbs, not 2), but approximately 500 cal deficit = 1lbs lost per week. So 1893 would be 1lbs per week, and roughly 1400 calories would be 2lbs per week.

Its recommended to never eat below your BMR, so with that low of an activity factor that your TDEE is only 2300, I wouldn't suggest aiming for 2lbs a week. Go for 1lbs a week, eating 1800-1900; it will take longer but you will preserve more muscle and not suffer long term damage to your metabolism.

justinmilne
10-15-2013, 03:05 PM
I could be wrong but don't you take the 20% off the TDEE of 2363? Making it 1893 or so.

Im a guy.That's what I said-I guess I should have separated them more distinctly. 20% of tdee but that would only be about 500 a day which is about a pound a week. Also, like I said-you would have to eat 1900 or so to lose 2 lbs a week. (1000cal a day *7 =7000 cals/3500 cals to the lb=2lbs a week lost)

MetilHed
10-15-2013, 03:40 PM
That's what I said-I guess I should have separated them more distinctly. 20% of tdee but that would only be about 500 a day which is about a pound a week. Also, like I said-you would have to eat 1900 or so to lose 2 lbs a week. (1000cal a day *7 =7000 cals/3500 cals to the lb=2lbs a week lost)

Your numbers are wrong. If his TDEE is 2363 he will not lose 2 lbs a week at 1900 cals a day. Not that he should eat low enough to lose that much, as it's too steep a defecit. Better recheck.

justinmilne
10-15-2013, 03:57 PM
Your numbers are wrong. If his TDEE is 2363 he will not lose 2 lbs a week at 1900 cals a day. Not that he should eat low enough to lose that much, as it's too steep a defecit. Better recheck.you're right-I had the number right earlier I meant 1300ish, but I wrote it wrong on the last one trying to clarify it-some good that did lol