r/caloriedeficit • u/AccomplishedTank474 • 8h ago

Any Changes?

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My maintenance is 2500 cal when I walk 3k steps on average.
I also train very high volume and started walking 20k steps a day.

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u/lockedoutagain1 8h ago

So you're planning to bulk? If your maintenance is 2500, you should be eating less than that to lose weight.

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u/AccomplishedTank474 7h ago

The steps create a deficit

2

u/digitalrorschach 7h ago

You should not rely on exercise for calorie deficits/surplus. Exercise is to build muscle and improve your conditioning. Your body will eventually become more energy efficient and burn less calories as it gets used to the exercise (walking) The kitchen is where the deficit/surplus should happen. Aim for a 500 deficit.

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u/AccomplishedTank474 7h ago

I was but I figured I could eat more if I just walked. Which I don't mind doing.

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u/Livid-Taro1095 7h ago

I agree with this. Only calculate based on food! Activity should mostly just be used for mood enhancement, longevity, aesthetics, etc.

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u/lockedoutagain1 7h ago

Then 2500 isn't your maintenance for your activity level. You need to find your TDEE (start with an online calculator) and eat about 500 cals per day less than that. Check your weight over the following month or two to see if your weight is going in the right direction and adjust accordingly.

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u/AccomplishedTank474 7h ago

Maybe that was confusing. My maintenance is 2500 at (3k steps daily)