I’m a 18 years old female! 5’10, 265lbs Weight goal 160lbs Hi guys I was wondering if I should be on a 1,800 caloric deficit. Is that too low or high. And I am going to do 30 minutes of cardio 5 days a week. I wanna lose 65lbs before May 25, 2022. I lose weight hella fast. But I was just wondering if 1,800kal is small for me.
I would personally keep calories as high as possible. Once your body adjusts to it, you can only go down from there. You will lose weight as you go, likely rather quickly, just by fasting and slightly decreasing your calories. You may want speed, but you also don’t want to rebound upon loss due to mental cues because you have been malnourished. There are many ways to figure out your intake requirement for calories, but the key will be trial and error. Figure out what works and then keep that amount (cal) until you have several days in a row with that information to determine which spot is best.
1800 kcal DEFICIT or 1800kcal total intake?
1800 kcal for a 5’10” girl is semi aggressive. If you plan on doing 30 mins cardio it will reduce (or increase total allowed) by about 200-400kcal daily which will offset any modest meal you have.
Being very aggressive in a deficit needs to be balanced by ensuring you don’t enter malnutrition as limiting your intake drastically limits opportunity to take the right amount of vitamins etc.
I don’t know about you, but I do IF as a long term thing. The “magic” with IF is that you will probably be in a calorie deficit without counting calories. My tip is first to try one thing and if IF by it self doesn’t give you the results you desire, then you can count calories as well. 1800 per day is hard to say, you will burn different calories for different days, and from my own experience, when you count calories you will lose your body’s cues of when you are hungry and when you are full!