Anonymous #1 4w

19. 215. 5’6. Don’t know BF%. F

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Anonymous OP 4w

How many days a week exercising?

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Anonymous OP 4w

Your BMR is ~1700cals. Not including exercise. You could eat 1400-1500cals a day and still lose 1.5lbs a week. If you exercise, potentially more.

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Anonymous #1 4w

I work and study so I am on my feet a lot and always moving around. I get ~ 12000 steps a day. And I try to go the gym 3x a week.

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Anonymous OP 4w

So you can comfortably up the calorie intake fs. 1500 is a nice even number. Are you wanting to put on muscle too?

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Anonymous #1 4w

Ah okk! 1500 it is! I don’t necessarily have a plan. I just want to loose the extra body fat. But ideally I would like muscle

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Anonymous OP 4w

So to put on muscle and lose weight, you’re gonna need to balance that calorie intake (food consumed - activity done) with eating more protein. Probably near 150g or so.

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Anonymous #1 4w

Got it! Should the carbs and fat be lower?

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Anonymous OP 4w

Maybe a little lower. But carbs and fat aren’t exactly a problem so long as you stay under your BMR. Thermodynamics says you can’t get more energy than you put in, so if you don’t put in enough intentionally, you will burn through your fat. But don’t cut carbs and fat completely, both are necessary for a well-rounded diet!

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Anonymous #1 4w

Thanks so much! This helps a lot!

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Anonymous OP 4w

Of course! Happy to help. It works trust me, I was at 210 in Feb and cut down to 190 now and counting! And dw, you can still have fun and go out and such, just not as much haha. The best advice I have is to not feel guilty about enjoying life. A few drinks or a big meal here and there won’t kill you or hinder your weight loss journey.

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Anonymous #1 4w

That’s amazing! I’m so proud of you! Thank you so much really! I needed to hear that tbh. I appreciate it lots! You are so sweet for taking the time to help me out

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Anonymous #2 4w

1-2g of carbs per lb of bw will cause workouts to be more effective as more energy is available. However all that is needed is 30-40g out of your daily intake. The rest can be allocated to a controlled diet of healthy foods and smaller portions of foods you enjoy.

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Anonymous #1 4w

BMR is the amount of calories needed for the body to function, it does not account for daily life. She is severely under-eating. Instead, by using a TDEE calculator, the amount of calories needed to maintain her current weight and bodily functions is 2740 calories. She could eat that and still lose weight because of her high activity levels. However if needed, a safe range to reduce calories by is 100-400 calories. Choose what is not only effective, but sustainable.

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Anonymous #1 4w

This is true. It would take a considerable amount of calories over your diet and calories expended through activity to see fat gain in a day. However, it’s important to note that if it turns into a trend of more than 3-4 days, you will see slight gain of fat. If you allocate your calories correctly, you can eat the foods you enjoy while also eating healthy.

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