How do I determine how many calories to eat so I'm in a deficit?

[Anonymous]

I'm 32, weigh 154 pounds and I want to get to 140 pounds.

I may consider 145 pounds if its a little muscle

[D_Bone_Steak]

I'm drunk right now... but first, you figure out your resting calories just to maintain weight. Then keep track of what you're eating and make sure there is a deficit. My best advice is to include things like physical work... Weight lifting for instance can knock off 600 cal. in 90 minutes and then have a after effect of knocking off even more. Do that every day and unless you're 6'11", you're probably not going to even have enough fat... I mean you'll literally have to start eating more just to not look starved. I'm saying that as a joke because nobody looks at muscled out people as starved... but you will have to start eating more than normal 'do-nothing' diet people.

For reals... you think I live off a 2,000 cal/day diet? Fuck no. I have to eat at least 4k. Without physical exercise though my diet would make a person obese. I just drank a 12 pack of beer at 8% alcohol... and still drinking. I eat like a pig. The only difference between me and most of these fat fucks is I spent 90 minutes of my day lifting some fucking weights.

[Guy13]

Type of calories such as carbs matter. Diet matters. Gym and busy exercise matters. Rate of metabolism and good sleep matter most. It’s not complicated. Your fat has to be used and broken down

[pascal_climbs]

There are formulas on the net to calculate your BMR. Multiply that with your activity level. That is your daily need. Then stay some 400 cal below that.

[htmndg183]

How tall are you? Based on your height and weight and your fitness goals, you'll be able to get a better understanding of your caloric needs.

[Asker]

5ft 6