How do you know your losing fat?

[BasedonPluto]

Hi lads, I'm 6ft 190lbs with about 20-25% bf

I do a 2 day split and 3 days of cardio

The 3 days of cardio I cycle for 30-45 mins

I'm a lazy **** so my daily calorie intake is 2k

I'm currently eating 1700 calories a day to try and get shredded

How do I know how many calories I'm burning through cardio and training?

Also if I burn 300 calories doing cardio do I then need to eat 300 calories so I'm not too much in a deficit? (Stupid question)

[paulinkansas]

You're giving it too much thought. Just weigh yourself every day first thing in the morning after utilizing the restroom. Every other day might be more realistic, and write the weight down on a calendar.

[air2fakie]

Looking in the mirror regularly usually is a good indicator.

[SuffolkPunch]

Consume the same name number of calories and macros each day. Formal exercise doesn't actually add as many additional calories burned as people think - so you aren't losing by not trying to micromanage it day by day.

This also makes it easier to adjust - just add or remove 200 cals every 2 weeks depending on which way your weight trends.

[OldFartTom]

Looking in the mirror regularly usually is a good indicator.

Agree... Weight can fluctuate so much due to hydration levels, bowel contents, glycogen in muscles and probably a heap of other reasons besides fat loss including (hope not!) muscle loss.

The best way to observe if there's been fat loss is to stand in front of a mirror. Second best is to tape measure round tummy, if you measure just above hips, at navel, or that recently trendy weird diagonal mix of the two that is supposed to be "better", I don't care, just be consistent.