1500 Calories for males

AnnPT77

stewarm01 wrote: »

Thanks everyone. I am going to readjust what I'm doing. Going to eat at calorie recommendations, heavier proteins and carbohydrates, and start to integrate full body strength training 3 days and cardio 3 days.

MuchMuch better plan. Good show!

stewarm01

@singingflutelady, hope you recover quickly. Prayers.

Thanks

cheryldumais

Just bear in mind that losing more than 2 lbs. per week can result in muscle loss not just fat loss.... Your heart is a muscle!

PAV8888

diannethegeek wrote: »

stewarm01 wrote: »

I'm pretty sure this is in the incorrect area for this question, I apologize ahead of time.

MFP will never automatically let me go below 1500 recommended calories per day. I understand that for various reasons.

My question, how can I find out what my true calories should be daily to lose 2lbs per week? Even though all the warnings, etc...

5'9, male, 216 lbs now, I think my BMI is 32, sedentary lifestyle (office), 46 years old.

THANKS

Calculate your TDEE and delete 1000 calories from it to get your goal for 2 pounds/week. You'll have to decide whether it's healthy or sustainable for you on your own.

Also, if you don't want this on the debate board you can message the mods and ask them to move it. Food and Nutrition or General Diet would both be good choices for 101-style questions.

However your question (and thus the answer you got) is incorrect.

The question is NOT how few Calories you can eat to create a 1000 Cal deficit.

The correct question is how big a deficit is correct and appropriate for a person burning the calories you do in a day.

The answer is that an obese person with the level of fat reserves generally implied by a bmi if 30 or above, can best tolerate a 25% deficit.

When fat reserves are lower, say around the level implied by a bmi of 28 or so, a deficit of 20% is probably closer to what is tolerated with the least amount of side effects.

In other words at your size the answer is not 1500 or less.

At your size the answer is either move more to create a larger tdee such that your 25% deficit is equal to 1000 Cal or lose slower with a smaller deficit.

I also find it hard to sympathize with a rush mentality that forces one to deficits higher than 25%.

Working in front of a screen all day did not stop me from losing 72.5lbs my first 365 days on mfp.

That was a 695 Cal a day deficit which was a deficit equal to 21.35% of TDEE.

I added a good 15000 steps to my every day by going for a long brisk walk before *and* after work *and* at lunch.

To make time for the walks I traded all previous tv watching and book reading with audiobooks and phone calls while walking.

PAV8888

*kittens* MFP moves fast! My comment above was written before I became aware of the changes the OP decided to make!!!

I second a re feed. Possibly break but that might be too mentally challenging right now.

In any case deficits after the refeed to aiming for no more than 1lb a week.

With less concern on achieving the/a loss and much more concern with putting down long term foundations that will help maintain the current and future losses.

A small percentage achieves loss. A smaller maintains the loss.

Create the framework that will help you maintain.

Mcrickyb19831983

First few weeks the weight drops off rapid, due to water weight, after a month or 2 it slows to 2lbs per week and thats the healthy way, to lose more simply do your 1500 and then lots of exercise, lose more than 3lbs per week after the first few months and its probly fat and muscle you are losing, u can defo do it, but its dangerous and not reccomended, ive lost 2 stone and 10lbs in 2 month and 9 days but i was 21st and a bmi of 33 so close to yours,so if u stick to what fitness pal is stating and do a bit cardio and resistance training, you will lose alot in 2 months and there for no need to go down the road of dangerously low daily calories. Btw i was on 1800 calories a day and still achived it, so u can, good luck 😊