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New & confused about daily calorie deficit

FB2014
FB2014 Posts: 4
edited January 3 in Health and Weight Loss
Hi everyone, I'm new here. I currently weight 79kgs and I am 1.78m tall (from Australia so use the metric system). My first weight loss goal is to get to 75kgs, then final goal is 70kgs. But I can't understand how many calories I should be consuming to lose 0.5kgs-1kg per week?? Can anyone help me please?
I currently have my goal daily calories at 1550.
Thanks :)

Replies

  • FredDoyle
    FredDoyle Posts: 2,272 Member
    Hi everyone, I'm new here. I currently weight 79kgs and I am 1.78m tall (from Australia so use the metric system). My first weight loss goal is to get to 75kgs, then final goal is 70kgs. But I can't understand how many calories I should be consuming to lose 0.5kgs-1kg per week?? Can anyone help me please?
    I currently have my goal daily calories at 1550.
    Thanks :)
    How old are you?


    ETA: Play around with tis spreadsheet:
    http://68.179.34.113:9000/axs/u:c05ebc7fe5e71fdd76ef459809fbff1b/BMR-TDEE calc.xls
  • FB2014
    FB2014 Posts: 4
    I'm 32.
  • FB2014
    FB2014 Posts: 4
    Love the spreadsheet. Thanks! Looks like I am right on for my calorie intake....deficit b/w 15-20%, is that good for weight loss??
  • FredDoyle
    FredDoyle Posts: 2,272 Member
    Fill in the yellow cells in the spreadsheet I linked and you can get an estimate...

    ETA:
    Just saw you used it.
    Yep 10-20 is pretty safe.
  • FredDoyle
    FredDoyle Posts: 2,272 Member
    Just remember, those formulae are guides based upon averages.
    You may have to adjust up or down once you see some loss or gain.
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