By June first I want to lose 28lbs (I’m 198lb rn so 170 by then). My plan is to start this Monday.
I will walk x5 a week (10,000+ steps a day – 500cals worth) – I also resistance train at the gym x5 a week. I’m 5’10, 22 and a male.
Can someone help me figure out how many calories I should eat so I can definitely lose 2lbs a week, without over/under eating and stopping myself from maintaining muscle.
by MaleficentBird1307
6 Comments
July 1st*
It’s right there in your screenshot, around 1.8k calories.
You’re likely way over estimating your calories burned with exercise. But at the stats you’ve inputted into the calculator, 1771 calories a day.
These calorie counters usually way over-estimate calories burned from exercise, just like fitness trackers. That said, you can use this as a baseline and if you’re not losing the weight you want then adjust
I mean if you want pounds, use the US tab in your 2nd screenshot, but 1 kg equals 2.2 pounds.
Weight loss is 80-90 percent based on diet/CICO. Exercise is for strength and fitness.
Exercise is vastly overestimated/misleading on these calculators for weight loss specifically — set it to “little to no exercise” and observe your weekly average weight loss from there. If you are losing 1-2 pounds a week then you have the right deficit. If more or less adjust accordingly but please note there’s no rushing the weight loss process — anything over 2 lbs a week for your current stats can be considered unhealthy and unsustainable.
Also, don’t know if you are using a tracking app for your calories (I use LoseIt) but they can be helpful for monitoring your progress and setting goals. In my app I have a goal weight set — just enter your stats (don’t count exercise) and you can see the estimated date you should achieve your goal weight by.