Am on 2150 calories diet and I stll have problem

ebadri777

Am on flexible diet am eating 2150 calories per day
Protein: 215 g
Carbohydrates: 215 g
Fat: 48 g
Am 23 yo
174cm
109 kg
I do strength workouts 5 times per week with very active level
Above all this am gaining weight and dont know what’s the problem.
Should I do more cardi?
Should I lower my daily calories?

kommodevaran

You shouldn't be gaining weight on 2150 calories, so if you're gaining, your logging is off.
Are you gaining, or just seeing fluctuations?
But if your goal is weightloss, 2150 seems like a lot.
I also question the need for and sustainability of your macro split.

TavistockToad

how much weight is what time frame?

edmudman

for a man, expect 2500 cal/day to maintain weight, to lose 1kg/week you'd need to have an input of 1400 cal/day, ie: a 1100 cal reduction per day or 7700 cal/week
Your deficit is 350 cal/day or 2450 /week or about 320g.

But, that's all just theoretical and numbers on paper.

How many calories are you using during all these workouts ? Does the 2450 cal include the exercise ?
How many g/wk are you aiming at losing?
Where did you get the 215/215/48 from ? Looks like a lot of carbs and not enough fat

malibu927

edmudman wrote: »

for a man, expect 2500 cal/day to maintain weight, to lose 1kg/week you'd need to have an input of 1400 cal/day, ie: a 1100 cal reduction per day or 7700 cal/week
Your deficit is 350 cal/day or 2450 /week or about 320g.

But, that's all just theoretical and numbers on paper.

How many calories are you using during all these workouts ? Does the 2450 cal include the exercise ?
How many g/wk are you aiming at losing?
Where did you get the 215/215/48 from ? Looks like a lot of carbs and not enough fat

His BMR alone (what his body burns just to live) is 2279. 2500 calories would not be maintenance even if he was sedentary.

OP, how long have you been gaining weight? How are you measuring your calorie intake?