I calculated my BMR...Now I need some help

[Suckmedry]

Taking into account my age, weight, level of activity etc, and it says the amount of calories I need to ingest per day to maintain my current weight (132lb) is 2616 calories.

My question is how far under that amount would I need to ingest, in order to drop about a pound per week.

Also, I'm a serious boxer and this is a serious question, I only want advice from people who know what they are talking about.

Thankyou.

[Sam Donald]

well consuming 2616cals to maintain 132lb..

just cut down your calories? maybe 250

[Spartacus Sully]

1 gram of fat is like 9 calories so (9*28*16)/7 = 576 fewer calories a day.

[Squirrel]

Assuming you dieted 7 days a week (not advisable btw) you'd have to cut 500cals a day.

[ScottDBA]

500calories under per day is genreally what's recommended.

You need a 3500 calorie deficit to lose one pound of fat. 500 x 7 days per week = 3500 calorie deficit per week.

[kryo]

A 500 calorie deficit is NOT what everyone needs to take off their maintenance level to drop a pound per week.. everyone is different. That being said, you can start by cutting 500 calories a day and seeing how you feel inside the gym. If you notice yourself being overly lethargic or just aren't very productive then try only cutting 300 calories and see how you feel. Give yourself a couple days of each to figure out how your body responds. Any caloric deficit will lead to weight loss.. it just takes time. Listen to your body.

[Spartacus Sully]

A 500 calorie deficit is NOT what everyone needs to take off their maintenance level to drop a pound per week.. everyone is different. That being said, you can start by cutting 500 calories a day and seeing how you feel inside the gym. If you notice yourself being overly lethargic or just aren't very productive then try only cutting 300 calories and see how you feel. Give yourself a couple days of each to figure out how your body responds. Any caloric deficit will lead to weight loss.. it just takes time. Listen to your body.

This is probably your best bet.

[Squirrel]

A 500 calorie deficit is NOT what everyone needs to take off their maintenance level to drop a pound per week.. everyone is different. That being said, you can start by cutting 500 calories a day and seeing how you feel inside the gym. If you notice yourself being overly lethargic or just aren't very productive then try only cutting 300 calories and see how you feel. Give yourself a couple days of each to figure out how your body responds. Any caloric deficit will lead to weight loss.. it just takes time. Listen to your body.

Good post but to be fair it's nigh on standard that a pound of fat stoes 3500 cals. So to get rid of that over a seven day period would be by using 500 calories. With no extra exertion thats a 500 calorie deficit every day.

You're right in that everyone is different but thats the maths behind it.

[Spartacus Sully]

Good post but to be fair it's nigh on standard that a pound of fat stoes 3500 cals. So to get rid of that over a seven day period would be by using 500 calories. With no extra exertion thats a 500 calorie deficit every day.

You're right in that everyone is different but thats the maths behind it.

though some one on a calorie deficit isnt going to be purely loosing fat if of that 500 calories a large % is carbs he could easily be loosing more then a lb a week in muscle mass/carb stores/fat.

[Suckmedry]

Thanks guys.