Hello guys!, my name is Emilio and I wanted to ask you something about fat loss.

I tried to calculate the calories I should be eating a day but im confused, using the harris benedict formula I get that I should be eating around 2800 calories a day, but to me it seems quite a lot! 

Im 20, my height is 191 cm and my weight is 81 kg. I think I might be around 15-16% fat( but im not sure tho, I will attach a couple of pics so you can see) and I want to reduce it to like 10-11% to then start building muscle again.

I workout 5 days per week at the gym and I go for walks on morning and before going to bed everyday, so more or less, on working at gym days I burn around 800-1000 calories and on "rest days" I burn around 400-700 calories I guess.

So my question is, are 2800 calories fine for fat loss? Or how much should I be eating? Im a little bit confused.

Thank you very much and keet it up, you are awesome!!

Best,

Emilio.

PD: can't upload pictures, it says format error but they are jpg! anyway I uploaded them to a free hosting website so you can watch them here!, if anyone can tell me how to upload pictures here, I will do it!.

https://ibb.co/btvOja

https://ibb.co/mjCEqF

Emilio,

The quickest and easiest way to calculate your daily calorie intake is to multiply your weight in pounds by 16. 81Kg x 2.2 = 178 Lbs. 178 x 16 = 2850. It is a good starting point. To cut fat and spare as much muscle as possible (as you will lose some when cutting without drugs) is to run a 250-500 calorie deficit per day. This means you would now be eating 2600 to 2350 calories to lose fat. What is more important is that you get your calories from QUALITY nutritionally dense natural foods not shit calories from shit food and drink. With your body, garbage in-garbage out. If you want quality lean mass and fat loss, you have to eat and train right 24/7.

I would start at a 250 calore deficit first for a week or 2 and see how you look in the mirror (don't use the scale) or better yet get some skin calipers to measure and track your body fat. If your body fat is going down and your muscle size and strength are about the same, keep at 250 calories until you reach your desired bodyfat level. If bodyfat is staying the same or decreases then plateaus, increase the daily deficit to 500 calories and track your body fat. Everyone is different and the rate of fat loss is very dependent on your age, hormone levels, fitness levels, diet, and training program. It is not an exact science and takes experimentation to find the right combo that works for you and your body.

If done right, you should lose about 1-2% of body fat every 7-14 days. Any faster than that and you could be losing too much muscle. Expect to give yourself 2-3 months to do it right. It is a slow process when natural but faster when you are under 25 years old. It just takes patience and persistence.

John

Hi John,

First of all, thank you very much! Thats awesome, I will use your tips and I will update in some weeks.

And one final question, 2600 calories should be when I work out, but if I dont, should I then eat around 2200- 2300 approx? Thank you for help!

Emilio.

You need to eat your 250-500 daily calorie deficit everyday - workout and rest days. On workout days, your body will fill the calorie deficit and use bodyfat as fuel to power your workouts. On recovery days, bodyfat will be used to power your muscle recovery as you still will have a calorie deficit.

John

Thank you very much John! Really appreciated it. It helped me out a lot, in some weeks I will make an update. Thanks again and have a nice day!!! :)

Emilio

Hi everyone,

I need some help to loose fat, I like doing weight lifting but I think I need to loose the fat first (correct me if I'm wrong). I'm 26% body Fat (age 36y, weight 187lb,hight 5.7) not sure how to do it, I started before 3 month cardio in the morning for 30 min, in good day I go to gym evening for weight workout. but I got tired and got sick "didn't feel good, dizzy and headech. So I stopped going in the morning, I go only 2 times a week for cardio and 3 days weight lifting.

Can you please help to figure it out how to do it, my goal to loose weight and then gain muscles.

Regards,

Mazen

You acn easily lose body fats by adopting exercises along with a healthy diet.