Thoughts on loss rate...

ifrydr

OK, I am a 52 YO Male, Fit, run and/or walk almost every day and lift ~2-3 days a week. I have always been somewhat of a gym rat so lifting/working out is a hobby/passion. I also used to bike a lot in previous years.

The reason for the background is to say I am not totally out of shape etc. That said, I need to drop some weight for vanity sake and for BP reasons.

I am 6' 1" currently around 195 lbs, not sure about BF percentage but I am guessing I would like/need to drop ~10+ lbs. Based on similar situations/experiences do you believe it is better to go "hardcore" and drop it "quick" or adopt the 1+ pound a week type of philosophy? I have already dropped about ~6-7 in the last two weeks...

I only ask because at 50+ years old the same things that used to work do not cut it anymore!! ;-)

Thanks,

StaciMarie1974

Have you worked out your TDEE? That is a good starting point, there are calculator websites online. That will give you an idea of where your energy expenditure is - and will help determine what calorie deficit you can go for.

Such as if your TDEE is 2200/day then at most you'd probably want a 500/day deficit for 1 pound per week. Higher TDEE may mean a higher deficit is possible. Keep in mind though that for your level of activity/fitness - your lifting and running may suffer if you drop calories too low.

Cherimoose

ifrydr wrote: »

I have already dropped about ~6-7 in the last two weeks...

There's probably some water in there. Anyway, i'd plan on a moderate rate of fat loss. Follow the DASH diet to help with the BP.

gothchiq

Go slower so you don't lose muscle.

ifrydr

Yeah, I guess that is where I am struggling...

My TDEE is 2157 according to what I can find. Assuming a 500 cal deficit I would be at 1657.

The targets on MFP are much less but then "give you back" calories based on exercise. Not sure how I should approach this based on what I want to achieve. Should I just track my food and bounce that against my TDEE number minus the deficit or follow what MFP is giving me for target calories and what I "get back" for exercise? I think the lifestyle portion throws me for a loop as well as I basically sit at a desk all day...

StaciMarie1974

This is all a matter of trial & error to some extent. Just give something 4-6 weeks to have enough to judge results.

2157 seems a little low.

1788 BMR based on male/52/6'1"/195. Drop of ~40 for goal weight of 185. Regular daily life/job/hobbies/household stuff would add at least 350-500. Plus exercise where you indicate walking or running every day.