How many calories should I intake during a day?

[Lightbulb]

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]

500 deficit per day

 

[Lightbulb]

500 deficit per day

Well if I intake 3000 calories, 500 less won’t mean shit right?

 

[didntreadlol]

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]

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.

Precision Nutrition's Weight Loss Calculator: Here's what it really takes to reach your goals.

This weight loss calculator (based on the NIH Body Weight Planner and adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Diseases), factors in how your metabolism really works to predict how long it’ll take to reach a particular weight loss goal.

www.precisionnutrition.com

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]

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]

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]

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

 

[WhatToDo]

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.