Calorie cutting intake

OnalimOjag

I’m 18 years old 5’5 male and going on a cut while taking in 1500 calories in a high protein low carb diet. I weight 75kg 5 weeks ago. And im now down to 70kg. Am i losing weight too fast or too slow or just in the right pace? I’m sedentary and lifts 5x a week with one 20 minute HIIT session per week. Any tips, good or bad would really be helpful.

chetanparmar22

With you being such a young age, your metabolism is going to be faster than of an older male. I am also cutting at the moment and of similar height but weigh around 66.2kg, you ideally don't want to reduce your calories down to 1500 as that is quite low of an average male, what is your Maco ratio Proteins, Fat, Carbs?

OnalimOjag

Protein/Fat/Carb 45/40/15

OnalimOjag

Do you suggest I increase my carbs so I can take in more calories to prolly around 1800 per day?

chetanparmar22

You should be at least consuming 1lb of protein per bodyweight in your instance around 165g carbs around 130-140g carbs and around 50-60g fat. There of average, to retain muscle mass don't drop your carbs as low as you have. See how you feel with the change in your diet as for working out. You seem fine as your burning calories whilst working out too. Then further down the line just drop your carbs by 20g or so. Going down the drastic drop, you will lose fat and muscle and feel drained. Its all about trial and test though. Hope this helps

RuNaRoUnDaFiEld

At that height your TDEE is going to be around 1950.

I wouldn't go more than 250 calories under that to cut.

LivingtheLeanDream

losing 10lbs in 5 weeks is too much when you don't have much to lose. Eat more and lose at a slower pace to help preserve lean muscle.

OnalimOjag

Thanks for the tips guys. I’m not really feeling week with the dastic drop in my carbs intake but I will increase to what you said as 120g and a calorie intake of around 1700-1800 per day.

LivingtheLeanDream

OnalimOjag wrote: »

Thanks for the tips guys. I’m not really feeling week with the dastic drop in my carbs intake but I will increase to what you said as 120g and a calorie intake of around 1700-1800 per day.

You might not be feeling weak now, but prolonged low calories will take their toll.

OnalimOjag

LivingtheLeanDream wrote: »

OnalimOjag wrote: »

Thanks for the tips guys. I’m not really feeling week with the dastic drop in my carbs intake but I will increase to what you said as 120g and a calorie intake of around 1700-1800 per day.

You might not be feeling weak now, but prolonged low calories will take their toll.

Thanks! I will be increasing my calories to 1900 calories and see if I lose weight at a good pace.

DanaDark

11 pounds loss in the first 5 weeks isn't concerning. Initial dieting will cause immediate water loss which shows up on the scale.

You're doing more than simple fat loss given the gym routine you are using. Not sure if the gym goal is muscle retention (which 5x a week seems excessive for that) or muscle development (the caloric restriction counters that).

lynn_glenmont

RuNaRoUnDaFiEld wrote: »

At that height your TDEE is going to be around 1950.

I wouldn't go more than 250 calories under that to cut.

Someone's height is not sufficient information to determine their TDEE.

His data (5 kg loss in 5 weeks eating 1500 kcal a day) suggests his TDEE is closer to 2600 (probably somewhat less, to allow for a little water weight loss).