I WAS 5'10" 250+ pounds, but over the past 31 days I have quit soda cold turkey and lost about 12 pounds and i drink nothing but water now. anyways for 5'10" 240 my BMR is 2280 and i wanna reduce my caloric intake to 1800 calories a days for a 25 yr old male, which is a drop of 480 calories a days off of my BMR. I'm doing the 40% protein 40% carbs 20% fat dieat restricted at 1800 calories with no gym for 90 days... Is that a good figure to lose about 1 to 2 pounds a week with my current activity level? it would be probably low to modest. i would say about 30 min of strenuous activity throughout the day. I'd like to realistically maintain 1 to 2 pounds lost per week with this added diet.. Any tips and suggestions? i could use the help
Answer on My BMR is 2280 cal is 480 a good number to cut?
What is the implication of no exercise for 90 days?? I would continue at least cardiovascular activity for most or all days of the week at moderate intensity. Once you get some more fat weight off, it would be beneficial to do resistance training 3 days a week. It would be better to do it now though.
I would not suggest cutting the 480 calories all in one week since your BMR is set at that level. I know you want to create a calorie deficit between the BMR and energy expenditure, but do it through exercise and gaining lean muscle mass. This can help further your 'gains' quicker by adding muscle that will end up consuming more calories to maintain them. Thank you for being realistic in your weight loss per week. I see tooo many people who want to loose 5+ per week and sadly come to the realization that it doesnt happen that way safely.
Another thing, not saying that you can't get your BMR that low, but it kinda depends on your muscle mass and you are already 5'10". I would not expect your BMR to drop below 2000. Actually, athletic men should range between 2000-2200 calories a day. If you were like 5'6 or somethin like that, then I would go for the 1800 calories. But there are alot of factors to take into account in determining whats best for you. Usually in the fat diet, there is 30% overall fat intake with 10% sat fat, 10% poly unsatfat, and 10% mono unsatfat. Hope this helps! Happy training!