What i dont understand the nice guys on /fit/ will tell the fatter

>>38918769
Figure out your TDEE and subtract 500 from that

> Use a TDEE calculator to find maintenance based on size and activity level
> subtract 500
> profit

>>38918845
>>38918865
Alright, Looking at a TDEE calculator now, how active would you say 2 light 30 minute walks are per day? its an hour of excersize but id still say its sedentary.

That's the whole point... You're not supposed to be eating all willy nilly like that. You won't lose any weight if you just eat 500 calories less than whatever arbitrary amount of calories you were planning on eating that day (especially when that number is probably high to begin with). It's 500 calories less than your body burns each day (TDEE). Calculate that number and eat that amount of calories, consistently, for a long period of time. You'll lose weight, guaranteed. If you don't, you're either counting calories inaccurately or you calculated your TDEE wrong.

>>38918933
5 days per week i should say***

>>38918933
Put it as sedentary then

>>38918933

>1.2X multiplier

That's a sedentary lifestyle

2465 calories BMR
So eat 1465 and im guaranteed to lose 2lbs per week?

>>38918933
Light activity at best. Most people overestimate their activity level in TDEE calculation.
Sedentary is probably more appropriate and will give you a better target.

What about healthy snack advice?
25g isnt very filling but a 25g bag of chips is 132 calories D:

>>38918933

Just to give you an example:

I have a desk job. I lift heavy for just about 2 hours each weekday. My lifestyle, apart from those 2 hours a day, is sedentary. I use the 1.2X multiplier and eat at a 500 calorie deficit based on my TDEE. I lose about a pound a week. If I had used the 1.55X multiplier (because I'm technically working out 5 days a week), and ate 500 calories less than that calculated TDEE, I'd probably just maintain or even gain weight...

>>38919017

Whole foods will be more filling than a bag of chips or some other calorie-dense junk food.

>>38919037
can you recommend any nice tasting whole foods? Honestly its sad but i get a ton of joy from food

This probably sounds a bit lazy but since i dont know anything about what foods to eat/the calories in them, what meals would you recommend for me? I typically only have time to eat 1 meal per day, which sometimes causes snacking