Supposing you are exercising 4/5 days a week and you job isn’t a physical demanding job you maintenance calorie lvl is about 2,020 cals/day. 25% surplus is too much imo. And you’ll gain too much fat in the process. Go for 2,200-2,300 cals is more than enough. Also try to change very satiating foods like whole wheat bread.
The average person needs 2,000 calories a day though factors such as Gender, Age, Weight, Height, Activity Level, and Body fat/composition can all affect your calories need. Some people need more. Other need less. Males require more calories than female Teenagers and young adults require the most calories More weight require more calories
The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breath. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And that’s not good in any case.
After this, you should realize that for healthy and sustainable weight loss, you should be in a calorie deficit of 500 to 1,000 calories a day (a 3,500 to 7,000-calorie energy deficit a week). This will help you lose 1 to 2 pounds a week (9). A calorie deficit is also determined by age and the amount of physical activity you do in a day.
For one, you are probably still growing and you need calories for raw material. For two, all those little motions/tics etc add up. For three, start a food journal and take a look at how much you are actually eating. Hard gainers usually THINK they are eating 5000 calories but are actually eating closer to 2000. 16.
Let’s say that during this phase, the goal is to gain two pounds per week; to gain two pounds per week, an individual would have to consume at least 1,000 calories above and beyond their usual daily requirement. But why would over 3,000 calories a day be needed to maintain weight after weight restoration?
It is a myth that by eating 500 fewer calories a day, you will slowly lose a pound of weight a week. This amounts to 3,500 fewer calories a week (7 days times 500 calories) and is sometimes referred to as the 3500-kcal rule. It is based on the assumption that body fat contains approximately 3,500 calories of energy per pound.
i said that because even for a girl 1500 is too low. if you want to lose weight sure.. but you shouldnt eat so few calories for too long edit: i didnt mean he/she has to eat 3000 calories. the thing is there isnt too big of a difference. people act like a girl has to eat 1200-1500 and guys need to eat ~3000. that is total bullshit
An average person needs between 1,600 to 3,000 calories a day, depending on their it is important to talk to a doctor or nutritionist first as cutting too many calories can lead to health
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is 3000 calories a day too much
