How Much Should I Eat??

I ran your numbers and it came out to this, do what you will with it.
I used 1.4 as your activity level.
"Mifflin-St Jeor
(FOR MEN)" BMR 2,078
Maintenance 2,910
Cut (@ 15%) 2,473
Cut (@ 20%) 2,328
Build (@ 15%) 3,346

Should I drop down to 1500 or even 1600??

No!!

Eat correctly - at 6'4" your minimum should be above 2100 unless you are looking for an emaciated look. That's already a cut. It is for me - and I'm 6' and 190lbs.

So probably anything from 2300 to 2600 is still a cut.

Train hard.

Okay great! Thanks so much for your replies everyone??

So you think I should go UP to 2000???? Can't I maintain doing 1700??? I wouldn't feel very comfortable having 2300 a day.

Just saying, is 2 lb really the MAX i should lose in a week? Why can't I lose 3 lb??

Thanks

The issue is that you want to lose just fat, not muscle. You can only lose a certain amount of fat at a time (based on how much fat reserve you have) and if you cut too many calories you'll start to lose muscle too. Your muscles are what make you look good naked and they're difficult to rebuild once lost. Best to do everything you can to keep them while you're losing weight.

Okay no probs,

I do have a fair bit of a fat reserve (mainly stomach fat) and I want this gone..

Don't really care about muscle.. I'm more of a cardio :P

Aside from making you look good naked your muscles also help you burn more calories. I think you're going to regret it if you don't preserve what you have. Often people get to their goal weight only to discovered that they still are not happy with their body. The reason is often that they still have high body fat despite losing weight. It's your body, so it's your call of course, but that's my two cents.

Skinny Fat is some made up body type for people that are out shape like to use to explain why they have no mass on their arms and a spare tire ... Cardio (aka running, biking, swimming, all involves and will build muscle) ... Weight lifting will also build muscle, and muscle burns more calories a day, so you are actually looking for muscle regardless of what kind of exercise you are doing.

and 2000 Calories is fine, i Eat above 3200 a day, on a good day I can take in close to 4000 and still maintain my weight. Under feeding yourself does not make the weight loss process any easier, its a slow race, not a sprint.

Thanks so much everyone! I'm gonna up my intake to 2000!!!!

I love the cardio side but I barely do weights or strength. I don't really know how to start or what to do??? Do you guys have any beginner strength workouts to build muscle????

Thanks

Stronglifts 5x5 stronglifts.com

Starting Strength

You should get a trainer to learn the basics in my opinion since you have no clue where to start. But you can learn a lot online. Try the Stronglifts 5x5 if you don't want to go with a trainer! :happy:

ETA: What kind of cardio do you do?

I love the cardio side but I barely do weights or strength. I don't really know how to start or what to do??? Do you guys have any beginner strength workouts to build muscle????

Edit: my reading comprehension sucks.

You're 20, get in the gym and move weights. Work out the details later.

Skinny Fat is some made up body type for people that are out shape like to use to explain why they have no mass on their arms and a spare tire ... Cardio (aka running, biking, swimming, all involves and will build muscle) ... Weight lifting will also build muscle, and muscle burns more calories a day, so you are actually looking for muscle regardless of what kind of exercise you are doing.

and 2000 Calories is fine, i Eat above 3200 a day, on a good day I can take in close to 4000 and still maintain my weight. Under feeding yourself does not make the weight loss process any easier, its a slow race, not a sprint.

I would challenge you on the fact running builds muscle (swimming and biking I can see based on resistance), but long distance running or even short distance running - if done in a steady state - will not build muscle. Even HIIT does not build muscle, but it will provide your body the ability to maintain lean body mass and has a great EPOC effect.

Eat MORE, SMASH all the things! Use that testosterone, you are young...i wish I had known when I was younger to LIFT

you will not get huge... it takes years...but you WILL like your body more.

Skinny Fat is some made up body type for people that are out shape like to use to explain why they have no mass on their arms and a spare tire ... Cardio (aka running, biking, swimming, all involves and will build muscle) ... Weight lifting will also build muscle, and muscle burns more calories a day, so you are actually looking for muscle regardless of what kind of exercise you are doing.

and 2000 Calories is fine, i Eat above 3200 a day, on a good day I can take in close to 4000 and still maintain my weight. Under feeding yourself does not make the weight loss process any easier, its a slow race, not a sprint.

I would challenge you on the fact running builds muscle (swimming and biking I can see based on resistance), but long distance running or even short distance running - if done in a steady state - will not build muscle. Even HIIT does not build muscle, but it will provide your body the ability to maintain lean body mass and has a great EPOC effect.

Running certainly built muscle in my calves and thighs for the first few months when I started last year. If you're already a runner then it won't, but if you start doing something new, your body will adapt to what you're doing.

I think you are confusing increasing strength and fat loss (more definition) with new lean body mass (muscle growth)... I would suggest it's almost impossible to gain new lean body mass in your legs from running. Even if you were in an anabolic metabolic state, I would think it's almost impossible.