So i calculated my bmr and it shows around 1633. If i want to lose weight and fats i need to be in caloric deficit? I heard it around 500 calories? It would be appreciated if anyone can explain to me.

This post has been edited by degraw1993: Jan 18 2014, 11:07 PM

eat at least 5 small portions a day......and make sure it does not exceed your ideal recommended calorie intake for a day.....if you do that with exercise, you should start to lose weight......

again:
1. healthy and balanced food.
2. small portions.
3. calorie control

tips:
1. remove and sugary food (drinks, cakes, chocolates, etc.)
2. eat more grilled food.
3. less salt and oil
4. eat good oil (canola, olive oil, fish oil, etc.)

this ideal recommend means based on my bmr?

yeap.

What about those start with 500 calories? I thought it subtracts the amount of your bmr by 500 calories? lol

don't understand .....500 cal a day?? who consume 500 a day?????

I'm consuming 2500 a day....

Do u even know the formula for BMR? Anyway, that's not important coz it's almost impossible to survive with just 500kcal in the long run

That's a lot of calories you're consuming. What's your weight?

I've already calculated for bmr. So if i need to lose weight means at calorie maintenance?

17% body fat....still need to shred a lot...

I'm asking your weight not your bodyfat. Well perhaps mine 16%.

do you know that at 17%, you can already see some muscle definition.....are you sure ur at 16%? go to they gym and check.....hehehehe


2500 cal is normal calorie consumption for a male........during shredding, usually people will go below 2000.....i'm not a body builder, that's why I'm still at 2500 and slowly maintaining it.....that's my personal target and I'm happy with that....

yeah i know that but the things is, even can see but i still don't have the lower chest definition. Too much fat in my chest maybe? Idk but i measure at this shopping mall. They also measure your weight, height, bmr and bodyfat.

U can try eating at just maintenance if you do not workout or else use this to calculate

http://iifym.com/tdee-calculator/

This post has been edited by deadmau5: Jan 19 2014, 12:02 AM

I do workout.

u cannot target where to lose fat....it is overall bodyfat.....if u workout, then you should add a lot of cardio together with it......but, make sure u consume enough protein to hold the muscle as it will go off with the fat during cardio.....

how much for cardio? if 5 minutes is it fine?

haaaaaaaaaaaa?????

minimum 30 minutes, 3-4 times a week....better at morning or after workout.

30 minutes? The HIIT one? Oh waiiiiii lol. If i want to cardio before workout is if fine? Well just warm up of course.

This post has been edited by degraw1993: Jan 19 2014, 12:24 AM

Cardio will allow u to burn more calories. it can help u to burn more fat only if u r also eating fewer calories than u r burning overall.

u can try more on strength training with minimal rest times