1. ## First cut

Hi All,

I understand that for me to lose weight I need to put myself into a calorie deficit by around 400-500 but I've used a number of calculators online which give me variable results so wondered if you guys could point me in the right direction.

Weight: 200lbs
Height: 5f 11"
BF: probably between 25-30% at a guess

I want to lose around 30lbs over a sustainable period.

I weight train 3 - 4 times a week and 3 days burn 300kc doing cardio.

Any help would be appreciated.

2. Pick one of the numbers, go with it for a few weeks and assess results. Adjust as necessary.

3. Originally Posted by TolerantLactose
Pick one of the numbers, go with it for a few weeks and assess results. Adjust as necessary.
Sorry maybe I wasn't clear. I'm actually trying to calculate my maintenance calories so I know what I need to drop to.

4. I think he is saying use an online calculator for a rough starting point. See if you're losing or gaining weight after 2 weeks or so. If losing, you are in a deficit. If gaining, subtract calories. Hard to be accurate with a calculator but they are usually a good starting place.

5. Originally Posted by wilkinkc
I think he is saying use an online calculator for a rough starting point. See if you're losing or gaining weight after 1-2 weeks. If losing, you are in a deficit. If gaining, subtract calories. Hard to be accurate with a calculator but they are usually a good starting place.
Ah I see, thank you.

Based on height and weight and est BF at 30% I've found maintenance at 2,090 so will reduce to 1,590 to start with and see how it goes.

6. Originally Posted by BTaylor20
Ah I see, thank you.

Based on height and weight and est BF at 30% I've found maintenance at 2,090 so will reduce to 1,590 to start with and see how it goes.
At your height and weight, unless you are spending the entire day in bed, 2090 cal/day is ridiculously low.

With any degree of normal activity, your TDEE should be higher than 2500/day. Try starting your cut at an accurate 2000 calories/day for 2-3 weeks and see where you are after that. You'll likely lose 3-4 pounds in the first week or so (due to water+ fat losses) and then see something like 1-1.5 pounds per week after that.

Consider dropping to 1900 calories per day once you hit the 185# mark to compensate for the lower amount of body mass.

7. Originally Posted by Luclin999
At your height and weight, unless you are spending the entire day in bed, 2090 cal/day is ridiculously low.

With any degree of normal activity, your TDEE should be higher than 2500/day. Try starting your cut at an accurate 2000 calories/day for 2-3 weeks and see where you are after that. You'll likely lose 3-4 pounds in the first week or so (due to water+ fat losses) and then see something like 1-1.5 pounds per week after that.

Consider dropping to 1900 calories per day once you hit the 185# mark to compensate for the lower amount of body mass.
I have an office job so spend most of my day sitting down and the calculator I used had a sedentary option on it.

8. Originally Posted by BTaylor20
I have an office job so spend most of my day sitting down and the calculator I used had a sedentary option on it.
training and doing cardio multiple times a week isn't exactly sedentary, so i'd say your maintenance is still 2300-2500 if not more

9. Originally Posted by BTaylor20
I have an office job so spend most of my day sitting down and the calculator I used had a sedentary option on it.
A 200# person is not going to burn just "2090 calories" per day unless as I already said they are spending the entire day in bed.

I stand by what I already told you.

10. Thank you for the replies. I will put a plan together to start at 2000 then and see how that works.

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