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re: Weight loss 50 pounds: UPDATE: Consuming 3000-3200 calories/day the last 10 weeks Page 6
Posted on 2/26/19 at 8:52 am to CoachChappy
Posted on 2/26/19 at 8:52 am to CoachChappy
Well you started too low. Now where you gonna go when you stall. It's fine now, just ride it out and you can slowly reverse when you stall.
You always want to start at the highest you can to lose weight.
For most people that work an office job TDEE is right at 12.7*BW. Almost everyone is between 12.5-14. figure that number out, subtract 500 and that is about where you need to start daily. We don't include exercise calories in tdee.
Especially in keto, people tend to be able to have less metabolic slow down in my experience (just my experience as studies don't bare this out completely), so we are able to start calories higher. When you stall, lower by 200/day or increase neat or Conditioning. Do that everyone you stall for two weeks until you get down to 1500 Cal's. A male shouldn't be taking in less than that unless they are really small especially if lifting like they should be. At that point when you stall again, you reverse out of it, adding 200 Cal's every couple of weeks.
You always want to start at the highest you can to lose weight.
For most people that work an office job TDEE is right at 12.7*BW. Almost everyone is between 12.5-14. figure that number out, subtract 500 and that is about where you need to start daily. We don't include exercise calories in tdee.
Especially in keto, people tend to be able to have less metabolic slow down in my experience (just my experience as studies don't bare this out completely), so we are able to start calories higher. When you stall, lower by 200/day or increase neat or Conditioning. Do that everyone you stall for two weeks until you get down to 1500 Cal's. A male shouldn't be taking in less than that unless they are really small especially if lifting like they should be. At that point when you stall again, you reverse out of it, adding 200 Cal's every couple of weeks.
Posted on 2/26/19 at 8:55 am to lsu777
I'm in a bit of a stall right now, but I am not being diligent about what I am eating. I just can't eat that many calories without eating crap. I'm just full. I may go back to eating breakfast.
Posted on 2/26/19 at 9:01 am to lsu777
quote:
For most people that work an office job TDEE is right at 12.7*BW. Almost everyone is between 12.5-14. figure that number out, subtract 500 and that is about where you need to start daily. We don't include exercise calories in tdee.
I defer to you on just about everything dietwise, but at 220# right now that'd put my TDEE at, what, 2794? there's no way. Eating at 2294 is a whole lot of food, and I won't lose any weight at all, will likely gain.
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