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How Many Calories Do I Need to Eat to Lose Weight?


#1

I want to lose weight preferably quickly whilst losing as little muscle as possible.
I am just under 260lb . How many calories should I normally eat ? Do I et tge the calories of a much smaller man (which I want to be ) say 75-80kg for a healthy bw as I fairly short.

I have improved my diet a bit with some tips from the guys here so thanks.


#2

Pick one. Lose weight slowly, keep muscle. Lose weight fast, lose muscle. That’s pretty much how it works.

Start by cleaning up your diet: no soft drinks, no fast food, no takeaway, no processed stuff. Eat more veggies of all colours. That’ll help a ton.

Next step is to slightly reduce your calories from what you’re eating, maybe by 200 cal/day. When that stops working (10 days no weight loss), drop another 200 cal/day, etc. Once you get to the point where your abs start poking out, any further drops would be 100 cal/day and start adding extra cardio (something like 30 minutes low intensity). At this point also make sure you never go under bodyweight in pounds x 11 per day in calories.

This is a great article for macros and the like


#3

Now that’s a good article. Thanks markko