best calorie count for weight loss?

Mimi20814

I'm 37..5'4 and weigh 235. Ibwant to lose weight.. But idc if I weigh 200 or 160 if I look good and I'm healthy! Body recomp is my biggest goal.

brower47

The best thing to do would be to put yourself on a modest calorie deficit though your diet while also engaging in a progressive load weight training program (5x5 strong lifts or NROLFW are good starter programs). You'll need to eat around .8-1g of protein per lean body mass while in the deficit and lifting. The lifting and protein will maximize the retention of the muscle you currently have and the modest calorie deficit will uncover that muscle, giving you the body recomp you're hoping for.

Either follow MFPs calorie recommendations, no more than 1 lb a week in order to not use your current muscle for fuel which could happen at more aggressive deficits or research the TDEE method.

Also, accuracy is key. Weighing all solids and measuring all liquids is the best way to get accurate calorie intakes. Also being aware that most calorie calculators overestimate your burns, only eat back 1/2 to 2/3 of your exercise calories if you wind up using the MFP calorie recommendation method.

Good luck.