how low should your calories go!

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    how low should your calories go!


    I am 190 6'1 about 16% bf going for recomp but mostly fat loss. getting 2000 cal a day 200 grams pro almost all cal from fat and protien. Maybe 300-400 cal from carb (whole grain bread salad veg) no simple sugars only after workout drink a gatorade. Just want to make sure cal are low enough but not to low.

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    Quote Originally Posted by crankchest View Post
    I am 190 6'1 about 16% bf going for recomp but mostly fat loss. getting 2000 cal a day 200 grams pro almost all cal from fat and protien. Maybe 300-400 cal from carb (whole grain bread salad veg) no simple sugars only after workout drink a gatorade. Just want to make sure cal are low enough but not to low.
    If you're a male I wouldn't recommend going lower than 1500-1800 calories daily. Find out what your maintenance calories are (post #2 at Help determine my calories has a method you can use) and then go up to 500 calories lower than that for fat loss. Adjust your calorie intake weekly based on your results (i.e. start out at 200 less than maintenance and then, if not getting the results you want, go to 300 less than; or, if getting results, stay at 200 less than until you start plateauing and then go lower). I personally would recommend calorie cycling for fat loss: 3-4 days at or just below maintenance, and then 1-2 days at higher than maintenance.

    ~Rosie
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    Thanks how do I figure that out I know there is a formula out there.
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    Yes I am male 35
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    sorry just saw the link for formula thanks
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    Quote Originally Posted by crankchest View Post
    Thanks how do I figure that out I know there is a formula out there.
    Just remember that is it an ESTIMATION. You WILL need to adjust your calories as you see fit re results.

    ~Rosie
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  

  
 

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