Daily caloric needs to drop fat!?

[csline]

I'm 25, 6'2", I weigh about 218 lbs

I work out usually 6 days per week, for about an hour to hour and 1/2, I do a split workout routine (legs, back/tris, chest/bi's, legs, shoulders/trap, arms) and recently just started finishing workouts with about 15 minutes of HIIT cardio. My workout intensity is good. I keep pace, hit supersets, I sweat, push hard, stay focused, etc. I work hard in the gym that's for sure.

My job is mostly a desk job but I do walk around every so often and sometimes need to chase bad guys lol.

I'm looking to lean out, cut calories. Trying to figure out my daily caloric needs!!! I'm currently coming off a bulk from over winter.

I figured I could start with 2,500 and see how it changes my body over about a month. I would look to do 250g protein, which would leave me about 200g of carbs and 60g of fat. Any input?

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[Haza25]

2,500 calories a day as well as at least 20 minutes of hard daily cardio will be perfect for dropping any unwanted fat and leaning out see how it goes. Good luck buddy

 

[justhere4comm]

Your TDEE is around 2400 calories per day, not really quite 2500.
Keep doing what you are doing and drop to 2100 calories and report back after 4 weeks. (Try to clean and tighten up quality of foods)

2300 week 1 (*progress as necessary until you break plateaux, and then bump 100 calories)
*2200 week 2
*2100 week 3 and 4

Report outcome.

 

[john.patterson]

I'm 25, 6'2", I weigh about 218 lbs....

....I figured I could start with 2,500 and see how it changes my body over about a month. I would look to do 250g protein, which would leave me about 200g of carbs and 60g of fat. Any input?

It's always hard to gauge caloric intake, as there are many variables that can impact your TDEE. I would say start at 2500 and do that consistently for 2 weeks. Check in with your body weight every week and see if you're making progress. If the scale is moving, keep the calories at 2500. If you aren't losing about 1 pound per week, I would cut back 200-300 calories per day and see what happens.

I wouldn't continually drop calories every week as mentioned above. If you're able to lose weight at 2500 calories there is NO reason to lower calories. The only time you should lower calories is if you are not making progress. Keep cardio, diet, and training consistent so you can accurately track your progress; and adjust calories and cardio as needed to continue to lose .5-1lb per week. Macros overall look good IMO

 

[LeanEngineer]

Your TDEE is around 2400 calories per day, not really quite 2500.
Keep doing what you are doing and drop to 2100 calories and report back after 4 weeks. (Try to clean and tighten up quality of foods)

2300 week 1 (*progress as necessary until you break plateaux, and then bump 100 calories)
*2200 week 2
*2100 week 3 and 4

Report outcome.

I'd say this is the way to go as well. Gradually start to decrease the calories as you're in your caloric deficit. Once you hit 2100 on week 3-4 you should see some good results.

 

[fitfreak_CP]

It all depends on your TDEE and the calories/energy your burning each day. You need to figure that out then put yourself in at least a 500 calorie caloric deficit to lose roughly a pound a week (science says). I say get more aggressive depending on how much you want to lose and how fast

 

[csline]

I'd say this is the way to go as well. Gradually start to decrease the calories as you're in your caloric deficit. Once you hit 2100 on week 3-4 you should see some good results.

So the scale will likely be doing some funky things given I'm on week 1 of an 8 week cycle (300/300/500-700mg of 1/4/epiandro respectively). So for this time frame it will have to be based off the mirror and what changes I see in regards to BF%. I know that obviously the 1 and epi will help to lean me out a bit and also shed water, but do you think it's stupid to eat in a deficit while on PH's?

Logic behind it was to eat in a deficit (I'm not sure how minor or major the deficit is ive never counted precise macros/calories), get lots of protein, adequate carbs, little fat, work out with hypertrophic style lifts, do HIIT cardio 3-4 times p/week for 10-20 minutes, and hopefully burn fat while building a few pounds of muscle. Not looking to slab on mass and just get size here. Looking to lean out, keep and build muscle, etc.

Stupid idea?