For context, I go to the gym 4/5 days a week. My main goal is to tone up and lose belly fat, and I prioritise protein intake (try to hit 50g a day at a minimum)
I'm currently doing 1300 a day- is this too low, too high, or just right for me? I've included my TDEE and BMR for reference
by sadavery
7 Comments
Subtract 500 from TDEE
Depends on your current weight and height etc, but you really should up your protein to atleast 80 minimum, preferably 100
What are your stats? Height, weight, age and sex? Someone at or close to a healthy weight can’t afford as much of a calorie deficit as someone who still has a lot of weight to lose. In addition, a young person who is still growing and developing needs more calories than an adult. A 700 calorie deficit is pretty substantial, especially since you go to the gym as much as you do and your goal is to tone up. Toning up means building muscle, and a large calorie deficit will make that difficult or impossible. To build muscle, your body needs energy in the form of calories, and protein.
BMR is what your body would need to continue functioning if you were lying in a bed in a coma doing nothing other than existing. You are much more active than that, though, so your body needs more nutrition than just the bare minimum. Absent any other info, I’d go for 1500-1750 calories per day for a loss of around 0.5 to 1 lbs per week. I know that sounds painfully slow, but when it comes to weight loss and fitness, slow is fast and fast is slow.
Hi, 2g of protein per body weight, 0.5-1g of lipid per body weight, the rest carbohydrates. Decrease by 100 calories per week and see if you lose weight. To lower calories played on carbohydrates only.
You could also create smaller deficits and lower your calories as you go down in weight. It’s a much slower process but super sustainable when it comes to adhering to calories. i.e., lowering your calories to 1700-1800 calories, then lowering them to 1500-1600 calories. Also keep in mind, 1300 is not a ton of food and if you aren’t getting an adequate amount of protein and fats, it could mess with your muscle mass and hormones. 1300 for a very short span of time, sure, but maybe not sustainable long term.
As others have suggested, sub 500 calories from TDEE is also a great choice along with increasing your step count throughout the day.
You are young and fit! I feel like you have insulin resistance since you mention hypothyroidism. Take a tablespoon of Apple Cider Vinegar a day with glass of water! It will show wonders to your body in loosing weight and reducing your stubborn belly fat. Stay fit and eat healthy. All the best.
Lost 40 pounds in ACV. That’s a miracle drink for insulin resistance. Best part was, I ate 2400 calories a day and still lost 1 pound every week. Slow and consistent fat loss is more sustainable