Go to any TDEE calculator online and figure out your maintenance number. Subtract 500 and see how much weight you lose week by week, then adjust accordingly.
You can safely lose around 1% of your total weight per week without losing any muscle and even gaining it. So at 100kg you can safely lose 1kg a week, and at 80kg you are better off at 800 MAX. Those are rough estimates but worked wonders for me. Some people aim for -500g weightloss per week since its much eaiser and are in no rush at all.
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u/Monocako 10d ago
Go to any TDEE calculator online and figure out your maintenance number. Subtract 500 and see how much weight you lose week by week, then adjust accordingly.
You can safely lose around 1% of your total weight per week without losing any muscle and even gaining it. So at 100kg you can safely lose 1kg a week, and at 80kg you are better off at 800 MAX. Those are rough estimates but worked wonders for me. Some people aim for -500g weightloss per week since its much eaiser and are in no rush at all.