Hello all,
I started to feel really sad and depressed not seeing results and I really need help figuring out my daily calorie need as I struggle with this everyday trying to find the right amount. I believe every time I used one of the formulas online, I got high calorie number, idk if it’s right or I’m just too afraid to accept that fact that I do need to eat this much in order to grow muscles.
I’m a female, 23 years old, 173cm and about 75 kg. Fat%: 21%, SMM: 31kg, FFM: 57.7kg
I exercise 6 times per week 1.5 hrs heavy weight training and around 30 to 40 min steady state cardio and sometimes about once or twice a week HIIT for 20 minutes.
I did an in-body analysis test and it showed me that My BMR is around 1600kcal.
My first and main goal is gain muscle while keeping body fat % as low as possible and second goal is to reduce body fat to 12% and less, however I’ve been working so hard to improve my muscle strength as well as hypertrophy. I understand that in order to do that I have to eat the right amount and with the right macros as well as clean eating. I believe I used to eat less than my body needed therefore got to a point of burn out last month. Now I would like to start strong and keep track of good progress. I really need help to figure out the right amount of calories And macros for fat burning yet helping in muscle growth.
Note: sometimes I even exercise twice a day which might be a total of 4 to 5 hours separate, and I have been working out for 9 months but I stopped 2 months after 6 months of intense training, then got back to the same routine of workouts.
Just for the record: I tried many cal online and they all showed 2000 ~2400 calories needed, I’ve been eating 1400~ 1600 calories for such a decent time and I became horrified to eat more than this even tho I don’t notice a decrease in body fat but I’m afraid if I eat more I would lose the little progress I’ve made :-(. Please please please help me
My head been spinning for so long about this, I can’t sleep at night </3
I started to feel really sad and depressed not seeing results and I really need help figuring out my daily calorie need as I struggle with this everyday trying to find the right amount. I believe every time I used one of the formulas online, I got high calorie number, idk if it’s right or I’m just too afraid to accept that fact that I do need to eat this much in order to grow muscles.
I’m a female, 23 years old, 173cm and about 75 kg. Fat%: 21%, SMM: 31kg, FFM: 57.7kg
I exercise 6 times per week 1.5 hrs heavy weight training and around 30 to 40 min steady state cardio and sometimes about once or twice a week HIIT for 20 minutes.
I did an in-body analysis test and it showed me that My BMR is around 1600kcal.
My first and main goal is gain muscle while keeping body fat % as low as possible and second goal is to reduce body fat to 12% and less, however I’ve been working so hard to improve my muscle strength as well as hypertrophy. I understand that in order to do that I have to eat the right amount and with the right macros as well as clean eating. I believe I used to eat less than my body needed therefore got to a point of burn out last month. Now I would like to start strong and keep track of good progress. I really need help to figure out the right amount of calories And macros for fat burning yet helping in muscle growth.
Note: sometimes I even exercise twice a day which might be a total of 4 to 5 hours separate, and I have been working out for 9 months but I stopped 2 months after 6 months of intense training, then got back to the same routine of workouts.
Just for the record: I tried many cal online and they all showed 2000 ~2400 calories needed, I’ve been eating 1400~ 1600 calories for such a decent time and I became horrified to eat more than this even tho I don’t notice a decrease in body fat but I’m afraid if I eat more I would lose the little progress I’ve made :-(. Please please please help me
My head been spinning for so long about this, I can’t sleep at night </3
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