RMR vs calorie consumption

[ontrack1]

Hello,
I'm 43 years old, 5.7 ft, and 168 pounds. My RMR is 2500. what should be my calorie consumption if I wish to lose 4-5 pounds?
I work out 4 times/week, weight lifting and HIIT (High-intensity interval training).

Thanks!!

 

[alligatorob]

Hey OT, welcome to the forum.

Others have more expertise in this than I do, but the rough rule of thumb is you need to have a calorie deficit of about 3500 per pound. So to lose 4 to 5 pounds you need a deficit of about 14,000 to 17,500. That is of course very simplistic, different people are different, and this just figures fat weight. Your water weight can vary by 4 to 5 pounds or more making fat loss hard to track. And if you do it too quickly you could lose some muscle weight as well.

5' 7" and 168 lbs may not be a bad place to be... Pretty close to where I am.

Best of luck to you!

 

[Llama]

Depends on how quickly you want to lose. As Rob said a pound of body fat roughly equates to 3500 fewer calories eaten so it takes a daily deficit of 500 calories for a week to lose a pound.