Cut Cal Questions.

[Shredded]

I read the sticky in this forum about loosing weight I am coming up with 2900 cals to maintain. Assuming that this is right I should eat 2400 cals to cut? My stats are 5'3 170 10% BF trying to hit 7 - 8 %. My activity level is 5 days of lifting with 2 HIIT sessions. The rest of the day I pretty much sit. On other days i walk around campus. I was doing 2000 cals but I dont see any differences.

[YellowJacket]

If you're doing HIIT cardio, Id take your cals down to around 2550 or so. Make sure the calories you are taking in are relatively clean and make sure all calories are accounted for.

[Shredded]

According to my stats do my figures look right?

[YellowJacket]

If you did the formula correctly, its correct. But yes, visually, it looks accurate.

[Shredded]

so I should subtract 500 from 2900 to cut and my workouts will take care of the rest? This should allow me to loose 1 - 2 lbs a week?

[YellowJacket]

Yes, depending on how much you want to lose per week.

[Shredded]

my goal is maybe 1 lb a week to maintain as mucslce as possible.

[YellowJacket]

Then you must put yourself at a 3500 calorie deficiency per week.

[Shredded]

Great I appreiciate your help.

[Shredded]

On the days that I do not work out should I keep my cals at maitenence which is 2800 cals or should I drop them? Like for example today. I did not go to the gym but i am gonna test the 2800 cals on my workout days. Since today I did not workout should I eat the same amount?

[YellowJacket]

I would drop the cals on days I did not train or do cardio, if you want to remain in that hypocaloric stage of losing 2lbs a week.

[Shredded]

cool

[Shredded]

So would it be Ideal to multiply my BMR by 1.4 (office work) on those days?

[YellowJacket]

Why multiply by 1.4? Why not eat around 400 calories under your BMR instead?

[Shredded]

Which would be 2300 cals correct?