Tuesday, December 24, 2024

Maintenance Calories for 19M 90kg

I am a 19 year old Male 90kg and 6 foot

I used to be quite overweight with no muscle mass, aren't sure of exact weights but I would say around the 100kg mark, but with a much higher body fat percentage

I lost a decent portion of that weight by aggressively cutting, consuming around 1500 calories for an extended period of time and hitting the gym. That's where I became interested in weightlifting and changed my diet to focus on recovery. The weight loss slowed by I eventually got down to 75kg-77kg with a decent amount of muscle

I've put most of the weight back on, but have also continued with the weight lifting and still have the muscle + more. I want to get from my current 90kg to around 80kg and see what I'm looking like before deciding my next move. What caloric deficit should I sit around to minimise muscle loss, but lose the weight quite quickly. Most calorie calculators tell me to sit around the 2800 mark, but that seems way too high.

For some more context, I go to the gym 4 times a week for weightlifting and would like to think I push it quite hard. I currently do very little cardio but understand that that can push me into a larger deficit if I start to do it.

submitted by /u/Samuel-Pye
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from loseit - Lose the Fat https://ift.tt/xdH2QjT

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