So I’ve been on 19-5 for the past two weeks, everything’s great and I already see some result. From today I got keto-friendly food delivered to my door every day, I chose 1500 calories divided at three meals. My question is: Is 1500 calories per day enough? I’m a big man 196 cm tall and current weight is 107 kilos. I want to be in big calorie deficit because I’m looking to reach 90 kilos eventually, but sometimes in my head I think 1500 calories per day wouldn’t be enough. I’m 40 btw…
Try calorie cycling. Do some 1500 cal days and then some 2200 cal days to give yourself extra motivation and satiation. I think this is really good for sustainable caloric deficit The high calorie days are not “cheat days” just planned re-feeds.
Also, there is nothing unsafe about eating 1500 cal a day if you are over 100 pounds overweight. It can just be hard to sustain that kind of a calorie deficit and can make your body stressed out. That’s why I really like calorie cycling. If you bump your calories a few days a week it’s gonna make those 1500 cal days feel really easy. That’s what you want: easy sustainable weight loss.
Without knowing your age, your TDEE is around 2600. Cutting to 2100/day would result in a pound a week or so loss. Thats super sustainable, teaches you good eating habits and saves the want to binge from being overly hungry