How many calories should I be cutting?

antimatterx

Hi

I'm wondering how many calories I should be eating to lose weight? I'm looking to cut soon and I'm doing some research.

I have a desk job, which is WFH rn, but I lift 7 days a week, and I run a 5K twice a week. I'm aiming for ~1900 calories, but realistically I end up at 2100-2200 calories. I am losing weight, albeit v slowly.

My diet is fairly healthy, although being a vegetarian, protein is hard to get.

Breakfest
55G Porridge
1 scope of protein powder
Strawberries, Blueberries, Bannana, 100g Greek yogurt

~ 650 calories

Lunch
2 Boiled Eggs

Accompanied with

Salad with Veggie Fillets and dressing OR sandwich (Cheese, Onion, Vegetrain Ham)

Between 450 - 650 calories.

Dinner

100G Pasta
40G Pesto
Huge helping raw Spinach
Vegetarian Burger
Sometimes 1 corn on the cob
Sometimes Garlic bread

Depending on what I have it can be between 700 - 900 calories

I'm in the range of 1800 - 2200 P/D.

Osmosis Jones

You want it to be a slow sustainable cut, not a race to the bottom that'll just end up with you losing more muscle than fat anyway, so generally I'd say start with just taking 10-15% off your maintenance.