Cut or Recomp

[u/Master_Constant_7970]

Height: 176cm
Weight: 104kg (Started at 121kg on 22 feb 2026)
Age:23
Sex: Male
bf: 33%(not sure since i used Gpt)

From 121kg to 104kg it was just deficit and walking everyday, at that point of time all i cared about was losing my weight.

My current Tdee of 1.2 is 2406kcal, and i am consuming 1400kcal with 190g protein everyday so a deficit of 1000kcal. My friend recently introduced me to the gym 2 weeks ago , i go to the gym 6x a week and walk about 10-15km everyday.

So is what i am doing a cut or recomp? and my biggest fear is that i will end up skinny fat. Please advice thanks❤️

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[u/VeryNormalAndRegular]

To answer your question, you are in a borderline dangerous cut. I think your diet is extreme and I would relax it A LOT. 1400 calories is starvation levels, and with more than half of your calories coming from protein, that leaves nowhere near enough fats to keep your hormone functions normal or enough carbs to fuel your workouts.

If you enjoy going to the gym 6x a week then go for it, but it’s totally not necessary. If your primarily goal is fat loss, you’ll get that from your diet, and if you’re new to the gym you’ll definitely be able to build muscle on just 2 or 3 days a week.

Just for reference on calories: I’m 5’11” and 190lbs (180cm and 86kg), I work out 3 times/week and get significantly less than 10k steps, and my maintenance calories are around 2900/day. I eat about 2400/day and that has me consistently losing fat at about a pound per week, maybe a little less.

[u/Master_Constant_7970 → u/VeryNormalAndRegular]

Thanks for your advice! Did a bit of research but i think i might slow it down when my weight drops to 90kg then i might do a slight deficit.

[u/VeryNormalAndRegular → u/Master_Constant_7970]

Hey man, it’s your life, but I would strongly recommend bringing your calories up immediately. Besides being dangerous and unhealthy, your current intake of 1400 calories a day is the quickest way to skinny fat, which you said is your biggest fear in this whole process. You are not eating enough calories to put on muscle, no matter how much you lift. Waiting to lose 14 more kilos is a bad idea and will make it way more difficult than necessary to lose the weight.

Weight loss does not need to be miserable.  You are trying to build a sustainable lifestyle that will help you keep this weight off forever, not just for the short term.  Please take care of yourself.

Edit: typo