How big of a cut should I make?

mariku_king

I'm trying to reduce my weight and body fat. I'm aiming to lose about 15 - 20 pounds so I know I probably won't lose more than 0.5 pounds a week which is fine. I've had some people tell me to eat at a 15% cut from my TDEE and others say 20 - 25% so I'm not sure what is right. I want to effectively lose fat so if eating at a 15% cut so it's slower and more likely to stay off or whatever is the better option, I'll do it. Eating at a 20% cut puts me at about 1650 calories.

I eat a lot of lean protein, I lift weights 2 - 3x a week for 30 minutes, I have a job that keeps me very active, and I drink a lot of water. Any advice would be appreciated.

In case it's needed, my stats are 143 pounds, 5'3" - 5'4" and my body fat is 29%.

mariku_king

Bump

mariku_king

Anyone? :S

Ready2Rock206

Maybe start w/20 - see how it goes for a month and then adjust as needed?

PikaKnight

I go with -20%..but regardless of whether it is -15 or -20..you are still eating under so you'll be fine. Go with what works for you. Try it at -20% and if you are struggling, go to -15% and see if that helps.

babyblake11

the smaller the deficit, the more muscle mass maintained.

PikaKnight

If you want, check out this link by MFPer Heliotsdan - http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

It'll give you a detailed walkthrough (with pictures even) on finding your TDEE and calculating what you should be eating.

Or for a different version to figure out your TDEE, as well as some great advice...check out:

http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes



For more information about fitness and nutrition, I highly suggest checking out and joining this group:

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

Read all the stickies. It's great information to know.

mockchoc

For the amount of activity you do and how much you have to lose I'd only take 15% off.

mariku_king

the smaller the deficit, the more muscle mass maintained.

Oh this is true. I never thought of it that way...hmmm. Thank you.