15% or 20% deficit?

mariku_king
mariku_king Posts: 88
in Health and Weight Loss
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%.

Replies

  • willprovost
    willprovost Posts: 32 Member
    Simply put, you can multiply your TDEE x 7 to get a weekly caloric burn. You can then subtract 1750 from that to lose around 1/2 pound per week, and divide by 7 days to get a daily calorie goal.

    If my math is right, that would put you at about 1800 per day to lose 1/2 pound per week. So about 13% under TDEE.

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