Male, 21, 202 Ibs, 5’9
I’ve been on a weight loss journey for a few months now, that has been going pretty well and I’ve almost lost 65 Ibs so far. Most of that was through fixing my diet and 30-40 minutes of cardio 4-6 times a week.
Now I’ve really gotten into a routine incorporating weights and wanting to do a body recomp. Right now I’m doing 30 minutes of cardio and 30 minutes of weights 5-6 days a week (this may increase in the next few days/weeks). Originally, my calories were at 1500, which was fine I think with less exercise. But now I want to build muscle and become toner, but still lose body fat. I definitely don’t think 1500 calories is sustainable at all, and might have been too low from the get go.
Looking around, my maintenance calories are around 2,814 for someone with my exercise schedule. For body recomp, most have recommended a 20% caloric deficit since my body fat is 25%. That would make my daily calories around 2,300. Does this sound okay to continue to lose weight but still not lose the muscle I’m trying to build?
Really new to all of this, and so I want to make sure I’m taking the right steps to make sure I’m not starving myself and losing any muscle I’m trying to build. Any advice at all is appreciated!
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