how do I know my calorie needs?

[49ER]

Hey bros I have a really hard time losing fat ive packed on alot of mass but I cant get rid of the gut and lower back fat. Is there a easy formula to figure out my calories? I eat hell of clean mon through fri sometimes I mess up on the weekends but im struggling on losing fat

 

[Magnus82]

This will get you close. Reduce your caloies by 500 to 700, more and you risk putting your metabolism in the tanker. Also consider consuming carbs only in and around workouts. Good luck!

Weight Loss Calculator | Calculate Calories Needed for Weight Loss

 

[49ER]

Thx magnus do u mean take 500 calories from what it suggests? It says like 2010 calories I dint know how I will feel at 1500 calories lol

 

[Magnus82]

500 less than your maintenance. Dont use your goal weight just your current weight.

 

[Ironbuilt]

Great advice Magnus.also no late night carbs or sugars . More cardio.w/ hrt up helps..

 

[xmen1234]

Along with reducing your caloric intake, try fasted cardio. First thing in the morning before you consume any food. And you gotta get your weekend diet in check. You could be ruining the weeks long "clean eating", by eating a ton of garbage during the weekend. Also, if you drink alcohol, stop.

 

[49ER]

Thx for ur guys help I been doing cardio evenings I wake up too early for work. Ill try clean up diet even more in the morning I look thinner maybe its the deca