How much calories should I actually consume to loss fat ?

Hello, 

I am a 5"11, 158lbs and with a slow metabolism rate male. I do weight training for 1 hour from monday to friday and follow with 40-60 minutes medium/high intensity cardio. 

My goal reduce body fat. My current body fat is 18~19% >< 

According to CC and some online daily calories intake calculators, they suggests me to take 2600~2700 calories in order to maintain my weight and 2000~2200 for healthy weight loss. 

I used to eat around 1600~1800 calories daily. I did loss some weight but mostly are lean body mass not fat. So, I did some online research and mostly said that I am not eating enough and force my body enter "starvation mode". Therefore, I start to eat more. I am consuming about 2000~2200 calories daily now. (chicken breast, whole-wheat product, lots of veggies, water, some dairy product and some healthy fat supplement like DHA, Flaxseed oil etc)

However, I actually gained weight from this diet (my weight went up to 158 and same body fat percentage). I am not sure what have I done wrong or is it just normal ? Should I eat more or back to 1600~1800 calories per day for fat loss?

 any help will be appreciate, thz !

Have you actually been tested to show that you've got a slow metabolism?  Do you keep track of your actual activity, vs. just saying you're "active" or "sedentary"?  And you are keeping track of your actual calories, instead of just approximations, right?  Like weighing/measuring food portions and stuff?

How long did you go on the increase to 2000 calories per day?  A few days?  A week?  How rapidly did you gain the weight, and how much did you actually gain?

Sorry, more questions, no answers...

Clint

I have been on 2000 calories for 2-3 weeks now. And I am pretty active, beside the work out part, I walk to school every day where is like 1 hour and half. I also do some housework at home

I gain weight very rapidly and weirdly. Like, on Monday I can be 155lbs but on Wednesday or Thursday I can be like 161lbs. And I avoid salt and drink lot of water. I have gained about 5-10lbs

I do actually calculated my daily food calories intake instead of just approximation

What do you want to be?A stick?


Im 5'7 162 pounds and everyone tells me not to lose any more.



5'11 i think goen any smaller seems a bit much.Maybe im wrong .Maybe if you was a woman but then i still dunno.

If you've gained weight eating between 200o-2200 and LOST weight eating between 1600 and 1800, you've answered your own question. To lose weight eat between 1600 and 1800 calories.

But I think a bodyfat percent at 18-19% is pretty good. What are you striving for?

How can you tell whether you lost lean flesh or bodyfat?

If you're 5'11 and weigh that little, I wouldn't focus on losing too much weight. Just make sure to keep your protein intake high (above 150 grams per day for a guy your size) and your calories around 2000.

If your calorie deficit is that extreme, you are not going to gain any muscle at all. You need to keep your calorie intake somewhat high to gain muscle mass, which will in turn burn more body fat.

And if you're working out THAT hard (and hour of weights AND cardio), you absolutely can't short your body of essential calories. I'd add one scoop of whey protein mixed in water both before and after lifting weights.

I'm only 5'9, weigh 180ish lbs., and I still lose weight consuming 2200 calories per day with a similar exercise regimen as you have. Keep your calories around 2000 but make sure to keep your protein intake HIGH!!! Give it a try !