Anonymous #1 30w

19. 215. 5’6. Don’t know BF%. F

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Anonymous OP 30w

How many days a week exercising?

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Anonymous OP 30w

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 30w

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 30w

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 30w

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 30w

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 30w

Got it! Should the carbs and fat be lower?

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Anonymous OP 30w

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 30w

Thanks so much! This helps a lot!

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Anonymous OP 30w

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 30w

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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