please help on net cal.

sneckerdoodle

i do p90x in the morning and 3 miles on the treadmill in the evening, 3 days a week i do some
strength training on a weight machine. i am 5' 6" and 156 lbs now, so if my BMR is 1492 and
my TDEE is 2573, how many net calories do i need to eat each day to lose 2 pounds a week?
please help any advice is greatly appreciated!

Taylerr88

2 pounds a week is a 1000 deficient. 500 is one pound..... so whatever your maintenance is take away 1000 and that is 2 pounds a week... just don't go below i think its 1200 for females? at least that is the number on this site.

i would also start higher calories and work your way to lower. don't just jump into a mega low deficient right off the bat.

gl

cannonsky

If you are already factoring your workouts into your TDEE then the rule of thumb is to make your deficit 15-20% of your TDEE and eat that. If that's the case your GOAL and NET should be the same because your workouts are already figured into your caloric needs.

cannonsky

The way I worded that might not make sense. Eat your TDEE - 15/20%

jenluvsushi

i do p90x in the morning and 3 miles on the treadmill in the evening, 3 days a week i do some
strength training on a weight machine. i am 5' 6" and 156 lbs now, so if my BMR is 1492 and
my TDEE is 2573, how many net calories do i need to eat each day to lose 2 pounds a week?
please help any advice is greatly appreciated!

1573 a day as long as your TDEE is always 2573.

sneckerdoodle

thank you all for your help!