What calorie level should I be at in order to leanmaxx?

[HarrierDuBois]

Stats:
18 years old
190 cm
78 kg
18-20% bodyfat approx

I also workout now 6 times a week weightlifting.

How many calories should I consume daily in order to reach below 10% bodyfat in a 3 month period?

 

[Gandy]

You wont get there in 3 months without severe depression and anxiety. You would need to cut down by about a 1000kcal every day

With a 500kcal daily deficit you'll get to ~14-15%. In six months at that deficit you will be at 10%.

Your hormonal balance will likely also be better at a smaller deficit like 500kcal every day. Extreme calorie restriction can severely mess with testosterone and cortisol levels.

Setting the Deficit - Small, Moderate or Large

Setting the Deficit - Small, Moderate or Large examines the various pros and cons of small, moderate and large deficit dieting.

bodyrecomposition.com

 

[HarrierDuBois]

You wont get there in 3 months without severe depression and anxiety. You would need to cut down by about a 1000kcal every day

With a 500kcal daily deficit you'll get to ~14-15%. In six months at that deficit you will be at 10%.

Your hormonal balance will likely also be better at a smaller deficit like 500kcal every day. Extreme calorie restriction can severely mess with testosterone and cortisol levels.

So if I cut down 500 from my natural intake I will reach 10% bodyfat in 6 months?

 

[Gandy]

So if I cut down 500 from my natural intake I will reach 10% bodyfat in 6 months?

The human body can't safely shed more than 0,5 to 1% of total body mass in fat over the course of a month (without risking muscle loss).
Losing body fat safely while preserving muscle mass is a very slow process.

Fat Loss vs. Weight Loss

In the last several years, surveys have found that almost half of American adults are trying to lose weight. So chances are high that weight loss has been a goal of yours sometime in the recent past.

www.workingagainstgravity.com

Your current RMR with your age, height and weight while doing nothing is about 1880 a day. Add weightlifting to that on some days, and it will be roughly 2000 (if you also walk a lot during the day, then 2100-2200). 1600 is a good calorie target on days where you work out and ~1400 on days where you don't, preferably with high protein intake even on the days where you don't work out.

Your goal weight is ~70.5kg while maintaining as much muscle mass as possible.

You can definitely do it in around 6 months.

(Above chart is done with a total BMR of around 2500-2600 a day and an intake of 2200 - for days where you work out very heavily and do other excercise or just move around a lot)

 

[HarrierDuBois]

The human body can't safely shed more than 0,5 to 1% of total body mass in fat over the course of a month (without risking muscle loss).
Losing body fat safely while preserving muscle mass is a very slow process.

Fat Loss vs. Weight Loss

In the last several years, surveys have found that almost half of American adults are trying to lose weight. So chances are high that weight loss has been a goal of yours sometime in the recent past.

www.workingagainstgravity.com

Your current RMR with your age, height and weight while doing nothing is about 1880 a day. Add weightlifting to that on some days, and it will be roughly 2000 (if you also walk a lot during the day, then 2100-2200). 1600 is a good calorie target on days where you work out and ~1400 on days where you don't, preferably with high protein intake even on the days where you don't work out.

Your goal weight is ~70.5kg while maintaining as much muscle mass as possible.

View attachment 1961731

You can definitely do it in around 6 months.

(Above chart is done with a total BMR of around 2500-2600 a day and an intake of 2200)

Fantastic, but will I be able to progressively build more muscles?

 

[Gandy]

Fantastic, but will I be able to progressively build more muscles?

As a beginner, yes, you can pack on about 2-5kg of muscle mass during this cut, the missing calories for the muscle mass will be taken from your fat storages as long as your protein intake is ~130-160g a day.

After you've lifted weights for several years you can't build muscle without being in a caloric surplus (i.e. you have to choose whether you are on a bulk or a cut, but slow lean bulks with very small caloric surpluses are the best for aesthetics)

Everything You Should Know About Newbie Gains, According to Science - Legion Athletics

If you want to know what newbie gains are, how long they last, and how to use them to build as much muscle as possible, you want to read this article.

legionathletics.com

 

[HarrierDuBois]

As a beginner, yes, you can pack on about 2-5kg of muscle mass during this cut, the missing calories for the muscle mass will be taken from your fat storages as long as your protein intake is ~130-160g a day.

After you've lifted weights for several years you can't build muscle without being in a caloric surplus (i.e. you have to choose whether you are on a bulk or a cut, but slow lean bulks with very small caloric surpluses are the best for aesthetics)

Everything You Should Know About Newbie Gains, According to Science - Legion Athletics

If you want to know what newbie gains are, how long they last, and how to use them to build as much muscle as possible, you want to read this article.

legionathletics.com

I have already trained hard for 1 year bulking, now I wanna cut and am at a neutral calorie intake. The newbie gains are gone brother

 

[Deprived]

You wont get there in 3 months without severe depression and anxiety. You would need to cut down by about a 1000kcal every day

With a 500kcal daily deficit you'll get to ~14-15%. In six months at that deficit you will be at 10%.

Your hormonal balance will likely also be better at a smaller deficit like 500kcal every day. Extreme calorie restriction can severely mess with testosterone and cortisol levels.

Setting the Deficit - Small, Moderate or Large

Setting the Deficit - Small, Moderate or Large examines the various pros and cons of small, moderate and large deficit dieting.

bodyrecomposition.com

You spend less time in a caloric defecit if you cut for 1000 calories a day. But yeah you have 0 energy, would be nearly impossible if you're going to the gym 6 times a week