How many calories should I intake during a day?

Lightbulb

Lightbulb

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To lose a few kilograms? I’m 73-74 kg and I wanna see if my facial bones will look better if I weight 68-69 kg.
Also can I eat whatever I want in any of these days whilst I cut the calories?
 
didntreadlol

didntreadlol

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500 deficit per day
 
didntreadlol

didntreadlol

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Well if I intake 3000 calories, 500 less won’t mean shit right?
what is this logic
3500 deficit per week will give you 0.5kg weight loss per week
 
Jones

Jones

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You need to figure out your maintenance calories then eat at a deficit.

You can use a calculator like this one to figure out how much you would need to cut to reach your goals.

Yes theoretically you can eat whatever as long as you cut the calories but it's better to eat meals that will fill you up.
 
WhatToDo

WhatToDo

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You can fast and only eat every 3rd day while supplementing necessary nutrients during the fast days. You have to be careful with this method but its quick and simple.
 
Lightbulb

Lightbulb

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You can fast and only eat every 3rd day while supplementing necessary nutrients during the fast days. You have to be careful with this method but its quick and simple.
I can’t fast, tried it but failed.
 
Jack

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Eat as much as you can if you're still growing
 
WhatToDo

WhatToDo

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I can’t fast, tried it but failed.
No pain no gain. There's a reason why 40% of adults in the US are obese and over 70% are overweight. If it were easy everyone would do it. Noone wants to be fat.
 
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