How many calories?!

CoralBreeze

Hi guys

I'm struggling with how many calories I should eat a day. I currently weigh 168ibs and I'm 5ft7, I've just started oly lifting twice a week for about an hour and a half a session (although I imagine this will increase with more experience) however I'm really struggling with how many calories to eat a day. My main aim is to lose body fat and gain strength. If I set my MFP to lose half a pound a week it sets my calories to 1680. I just don't feel like that's adequate for lifting, and I'm struggling to hit my protein goals with this.

I'm sure this question has potentially been asked many times and is pretty much "how long is a piece of string" but some educated advice would be grateful!

Walter__

If you really want to progress on your lifts and get as strong as you can faster then you're going to have to eat in a surplus (and gain weight).

If you want to do a bit of both (lose fat, gain strength) then you're just going to have to eat in a minor deficit and deal with the fact that your gains will come slower.

It depends on your priorities.


edit:I did forget to mention - if you're a beginner then you will see some newbie gains.. so your strength will go up quickly the first few weeks, even if you're in a deficit.

AllOutof_Bubblegum

Find your TDEE and eat 10-20% fewer calories than that number.

AllOutof_Bubblegum

Or if you are looking to increase strength in lifting, eat your TDEE and continue lifting.