Where should I start?

fatty2sixpack

My tdee maintenance calories is 3653 calories. I'm 495 pounds. I have a high bodyfat percentage. Where should I start at when decreasing my tdee to lose fat?

Aaron_K123

fatty2sixpack wrote: »

My tdee maintenance calories is 3653 calories. I'm 495 pounds. I have a high bodyfat percentage. Where should I start at when decreasing my tdee to lose fat?

Given you are very obese I think it would be safe to aim high for calorie deficit and go for 2 pounds lost per week. That'd be a deficit of 1000 calories a day so if your TDEE is accurate you'd be aiming for 2600 calories a day as intake.

All about that accuracy though in terms of your TDEE estimate versus your calorie counting for intake.

You should be able to find foods that keep you satisfied at 2600 calories but if you struggle with that you can still keep up that 1000 calorie deficit by adding in some light exercise like going for a walk...raise your TDEE a bit so you can have a bit more food but keep that deficit going.

Everytime you drop 50 pounds take the time to reevaluate your TDEE make sure you are still on track. Know that this is a long term journey and as such you should make this experience as comfortable as you can and stick to routines that will let you build up some good habits.

Good luck man, wishing you the best.

cathipa

Set a goal of 2 pounds a weeks with MFP. Weigh your food. Log everything you consume using correct entries (no homemade or generic). Move more. Have patience.