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I need help with a calorie deficit?
-5'8 somewhat skinnyfat
-idk my activity level i work out 6 times a week and sleep
-I want to lose as much fat as possible while minimizing muscle im 27% body fat and weight 210
-im trying to get down to 13-15% body fat
-anyone have an idea on what my deficit i should be im also 22
1 Answer
- ?Lv 67 years ago
according to the body mass index (bmi) calculator on the web page below, your bmi is 32 on a scale where over 25 is overweight. you you are not skinny fat, you are fat. and why do you want to minimize muscle?
one pound of fat is worth 3500 calories, so if you want to lose one pound of fat per week, you would need a deficit of 500 calories per day for 7 days.
a calorie deficit means eat that many calories less than what you use for metabolism and exercise. you can calculate metabolism here:
http://www.shapesense.com/fitness-exercise/calcula...
which leaves how many calories you use up in exercise. you did not put enough information in your question. you exercise 6 days, but how much and how hard each day? 5 minutes of stretching or 2 hours of running? either figure it out yourself, or ask another question describing your exercise in more detail and ask how many calories does it burn.
put it together in the formula
deficit = metabolism calories + exercise calories - eaten calories.
