Hey guys maybe this is too specific for each person but I wanted to see if I could get a general idea of a good calorie deficit. I’m 182 lbs and 11.5% bf. I’m trying to cut to about 7% and REALLY don’t want to lose muscle that I’ve put on. I’m lifting 3 days on 1 day off snd doing 20-30 min cardio 2-3 days a week. The BMR calculators gauge everything on activity level but that seems so vague. Would 2000-2200 calories be a good goal to shoot for in order to burn fat? I feel like that would be around 500 calorie deficit. I’m shooting for 180-200g protein. I’d appreciate any advice.
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Thread: Calorie deficit
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04-08-2022, 01:53 PM #1
Calorie deficit
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04-08-2022, 02:18 PM #2
Just figure your current calorie amount and go from there. Just using a generic calculator will most likely be off. Your accuracy in counting and tracking calories will also be a big factor. Why do you want to get to 7% anyway? It's unhealthy and unsustainable. If you actually ended up at 7 you'll look small regardless of muscle loss or not. Post a pic for better input.
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04-08-2022, 02:19 PM #3
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Going to single digits if you're natty you are almost guaranteed to start to lose some amount of muscle. So unless you're doing this to step on stage for a contest getting that low is unsustainable and you're probably better off staying right where you are.
All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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04-08-2022, 02:27 PM #4
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04-08-2022, 02:33 PM #5
- Join Date: Aug 2013
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- Posts: 5,460
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04-08-2022, 02:43 PM #6
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04-08-2022, 03:06 PM #7
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04-08-2022, 03:44 PM #8
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04-08-2022, 03:47 PM #9
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04-08-2022, 03:59 PM #10
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04-08-2022, 05:46 PM #11
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04-08-2022, 07:05 PM #12
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04-09-2022, 01:02 AM #13
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04-09-2022, 07:10 AM #14
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04-09-2022, 07:17 AM #15
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04-09-2022, 10:13 AM #16
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05-09-2022, 03:39 AM #17
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05-15-2022, 10:16 AM #18
If you ask me calories out > calories in = weightloss.
Eating too little can have all kinds of side effects tho, so never starve yourself.
But, the number 1 reason for people to not lose weight is eating at maintenance or in a surplus.
Mostly because they overestimate or have the "wrong" values for some foods.
Or just forget whole foods like oil used for cooking, drinks and sauces but only https://jbhnews.com/best-steroid-to-...ginners/23699/ can help and will give you a good advices. Right there you can find a list with the best steroids to lose your own belly fat.
good luck!Last edited by merlen90; 06-16-2022 at 04:12 AM.
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