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  1. #1
    Registered User Declansmith96's Avatar
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    Starting my weight loss journey

    Hello, looking for some information to kick start my journey. I’ve been working away from home the past few years and gain weight through junk food and alcohol. I’ve never really been into the gym in my life so I have next to no muscle at all. I’m 26 years old 235lbs , just under 6 foot tall and male, around 30% BF. I’ve posted photos of my current body shape in my body space. I’m looking for info for how many calories I should eat to lose weight, I’m an electrician so I always cover around 15000 steps per day. I don’t want a quick fix, I want this to be life changing so I don’t know if I should do 500 or 1000 deficit.

    Thanks
    Last edited by Declansmith96; 08-04-2022 at 11:05 AM.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Yes, you should prioritise weight loss but for a kickoff, set your calories at 2000-2200 and run that for a few weeks and see how you get on. It could be a higher deficit than this but sustaining a calorie deficit after the first few days is not easy and takes some getting used to.

    You might also gain some muscle along the way with a smaller deficit.
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    Registered User Declansmith96's Avatar
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    Originally Posted by SuffolkPunch View Post
    Yes, you should prioritise weight loss but for a kickoff, set your calories at 2000-2200 and run that for a few weeks and see how you get on. It could be a higher deficit than this but sustaining a calorie deficit after the first few days is not easy and takes some getting used to.

    You might also gain some muscle along the way with a smaller deficit.
    Thanks for the reply, that sounds like I would be around 1000 deficit, is 1kg weight lose okay per week?
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by Declansmith96 View Post
    Thanks for the reply, that sounds like I would be around 1000 deficit, is 1kg weight lose okay per week?
    No, I would expect that to be a 500 calorie deficit or lower. You may have used a calculator to get a falsely high daily energy expenditure. Ironically this can happen for heavier people because some of them assume everyone has the same percentage of fat vs. muscle which obviously isn't true. Muscle raises your metabolism by a lot more than fat does.
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    Registered User Declansmith96's Avatar
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    Originally Posted by SuffolkPunch View Post
    No, I would expect that to be a 500 calorie deficit or lower. You may have used a calculator to get a falsely high daily energy expenditure. Ironically this can happen for heavier people because some of them assume everyone has the same percentage of fat vs. muscle which obviously isn't true. Muscle raises your metabolism by a lot more than fat does.
    Yeah used a tdee cal, for my info it’s saying my maintenance is 3200 with moderate exercise.
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