How high of a calorie deficit should I be on

[opFilipo]

If I want to lose 10 kg fat in 1 month how much of a calorie deficit should I be on?

 

[Final Fantasy]

You physically cannot lose 10kg of pure fat without losing a significant amount of muscle.

But work out your tdee, 10kg is 77,000 calories.

 

[kingofearth]

1 kg of body fat is around 7,700 kcal

How much do you weight? Your deficit will be almost the same number as your maintenance, so you'll have to replace calorie dense foods with large volume low-calorie foods, such as vegetables.

 

[opFilipo]

I weight 75 kg and I’m 186 cm idk what weight I should be to get and it’s just taht

 

[opFilipo]

I weight 75 kg and I’m 186 cm idk what weight I should be to get and it’s just taht

To get abs

 

[kingofearth]

You do not want to weight 65kg at 6'1 bud. Lose 0.3–0.7 kg/week, maintain high protein. Dropping 5-7kg should be adequate. You can lean down slowly.

I weight 75 kg and I’m 186 cm idk what weight I should be to get and it’s just taht

 

[zxc_muzhik]

I weight 75 kg and I’m 186 cm idk what weight I should be to get and it’s just taht

who cares about abs when you're 186cm