Usual citation is 250-500 calories of deficit per day - you might not be cutting back enough.
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Nutrition The Ability To Drop Weight - Another Reason Everyone Should Compete
- Thread starter Steve Freides
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Jim Lauerman
Level 6 Valued Member
Agreed. I used My Fitness Pal to estimate my base metabilism and programmed for a 1 pound per week loss (500 Kcal less than maintenance). Inreality, I have averaged slightly over 1.25 pounds per week for almost 6 months that way.
A 500 calorie deficit seems about right.
Im out
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It's hard to estimate. BMR 1559 estimated maintenance is 2795, currently my weight stabilizes at 3.000 /3.200. I measure bodyfat with calipher and skinfolds. In summer in some scenarios I can eat 4.000 and peak over 5.500 kcals on some day's without gaining weight. Its hard to find the kcal sweetspot when maintenance fluctates week by week, sometimes day by day (( 2016's example. I was at 60kg bodyweight, 8mm belly skinfold, and I ate 4.000 to 5.500 kcals daily for 3 months , but i remained at 60kg and 8mm until Christmas
))Over the past 2 weeks I went from 66.3 kg to currently 65.4 kg. Belly skinfold reduced from 12/12.5 mm to 11.5/12 mm. Lets say it reduced 0.5mm, and for me 1mm is about 700 grams (0.7 kg) 350 grams of bodyfat is about 2721 kcal, divided by 7 days = 389 kcal
But my avarage kcal intake last week was about 2948 kcals. So you could say my maintenance was about 3337 kcal daily, and I was deficient 389 kcal daily (avarage) Thus i lost 350grams (rough estimation) of bodyfat
Here I ment I feel hungry quite often. Which makes it hard. When I'm without a job I can cut back easily to 1900, workout more, and lose fat without much hunger at all.
I keep carbs at about 40% so 40% of my kcal intake is carbs (bread, fruit) and 35% is fat (eggs, peanut butter) Protein is usually 120/150grams. Any tips to dodge hunger feeling are welcome
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