When Do I Change my Calorie intake? Help

m16shane

I'm a 31yr old male currently at 208.7lbs at 5'9'' roughly 20-22% body fat. My weight, height, job activity level (desk job) its say this:

2lbs a week loss = 1380 Calorie intake.
1.5lbs a week loss = 1630 Calorie intake.
1 lbs a week loss = 1880 Calories intake.

My recommended BMI weight is 170ish to be normal weight. I think I want to be about 180ish with about 15% body fat.

I've lost 56lbs since January (2lbs week loss) and I know I have another 30lbs to go either way. What would you recommend I change it too? I've been at 2lbs since January.

melsinct

With less than 30 pounds to go, don't push it more than 1 lb/week. Anymore than that is too aggressive, IMO. When you get to within 10 pounds of your goal, back down to 0.5 lbs/week.

For what it's worth, I am a 5'7" female maintaining at 145 lbs and I eat over 1800 a day!