How to find my caloric deficit ?

snipez616
snipez616 Posts: 1 Member
in Health and Weight Loss
Hi, I’ve been looking to find the right caloric deficit for me. I’ve tried all the calculators my results are all different. I’m 22 years old. I weight 188lbs. I work overnight at home depot as a lumber associate. pretty hands on. I workout at home 40 min a day 6 times a week. I jog for 30-40 min 3 times a week. My bmi is around 23-25%. Thank you in advance!

Answers

  • claireychn074
    claireychn074 Posts: 1,738 Member
    All the calculators - and MFP - are only estimates. Best thing to do is plug your stats into MFP, follow the recommendation for daily intake (add in intentional exercise) then check weight in c4 weeks. If you’ve not lost enough then revise your calories down, if you’ve lost too much then add in more calories. It’s genuinely the only way to work out your own TDEE and therefore calorie requirements for a deficit.
  • yirara
    yirara Posts: 10,076 Member
    You didn't say whether you're female or male. If you're female then don't chose a weightloss goal of more than 1lbs per week, as a male 0.5-1lbs per week.
  • csplatt
    csplatt Posts: 1,236 Member
    pick one and stick to it for 8 weeks. then reassess. that’s how we all figured it out.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    edited November 2023
    Go here: https://www.myfitnesspal.com/account/change-goals-guided or More > Goals in app.
    1. Put in your stats.
    2. normal daily activities refers to your job.
    3. Ignore How many times a week do you plan on exercising? - that does not get included in the equation. Log your exercise separately.
    4. Select a rate of loss in line with the chart:
    9kjwnia17qv9.jpg
    The resulting calories is your daily calorie budget. It's normal to go a little over or under, but since weight loss is already included in these calories, you don't want to intentionally go hundreds of calories under.

    I suggest using a weight trend app, such as Happy Scale for iphone or Libra for Android.

    See also: https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

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