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re: What is your goal calorie deficit for weight loss?
Posted on 11/17/25 at 1:34 pm to SETH6180
Posted on 11/17/25 at 1:34 pm to SETH6180
For 1,800 to be your goal, you’d need to have 2,300 as your maintenance calories with sedentary lifestyle marked.
It’s really hard to burn an extra 800 on top of that. That’s why wearing a tracker is good.
Use this calculator
It’s really hard to burn an extra 800 on top of that. That’s why wearing a tracker is good.
Use this calculator
1
Posted on 11/17/25 at 1:47 pm to pwejr88
Again do I subtract the total calories burned per my tracker from my calorie goal? say my goal is 2000 can I eat ONLY 2000 or can I factor in what I burn and be able to eat whatever I burnt over the 2k? Looking to go from 15% BF to 12%.
Posted on 11/17/25 at 2:22 pm to SETH6180
The answer is no. Fitness trackers are only directional accurate, if that, so in the example you describe. You use a BMR calculator, be conservative with your estimates because the TDEE includes your expenditure. Take 500 calories off of your TDEE number and eat that, if your weight does down it’s fine if it doesn’t take another 100 calories off.
Posted on 11/17/25 at 7:51 pm to SETH6180
quote:
say my goal is 2000
quote:
eat ONLY 2000
This.
That’s why determining your maintenance calories with activity is important. TDEE calculators will do that for you.
Post your age, height, and weight and I’ll show you
Posted on 11/18/25 at 10:00 am to pwejr88
Thanks man,
I'm 43, 180LBs, 5'10". 30 minutes cardio walking on incline treadmill and 90 minutes lifting daily (6 days per week). Last scan I had was 14-15% BF. Would like to get around 10-12%.
I'm 43, 180LBs, 5'10". 30 minutes cardio walking on incline treadmill and 90 minutes lifting daily (6 days per week). Last scan I had was 14-15% BF. Would like to get around 10-12%.
This post was edited on 11/18/25 at 10:02 am
Posted on 11/18/25 at 10:23 am to SETH6180
I’m showing your maintenance calories at 2,900 a day. So 2,400 would lose you a pound a week.
But being that fit and trying to get from 14% to 10% BF, you’ll really have to dial it in and I wouldn’t suggest a 500 cal deficit. I’ll let others chime in but would think like 150-300 deficit with super high protein.
But being that fit and trying to get from 14% to 10% BF, you’ll really have to dial it in and I wouldn’t suggest a 500 cal deficit. I’ll let others chime in but would think like 150-300 deficit with super high protein.
Posted on 11/18/25 at 10:59 am to pwejr88
You thinking a gram per lb of body weight at minimum for protein?
Posted on 11/18/25 at 5:45 pm to SETH6180
Minimum. Closer to 200g
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