AIBU for thinking these calories are way too low?

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Hi everyone,

I’m 76kg 180cm Strength training 4x per week + 12,000 steps daily.
I have been strength training consistently for two years. I recently consulted a personal trainer for fat loss, and she suggested a target of 1,500 calories per day.

I am feeling a bit concerned because the only time I have previously eaten at this level was years ago, when I was significantly less active and not involved in strength training.

AIBU to think these are low for my height and activity? Should I bring it up to my PT or just try to stick to it?

Ive attached an image of my current physique for reference.

Not sure where the fat that you want to lose is...

But you have no fat to lose…you look good. You must know this?

Thankyou both but I think pictures are probably deceptive I do have fat to lose and my bmi is about 23.5 currently

I’d say it was debatable that BMI is much use. But you’re in the healthy range. Well, whatever you’re doing now is obviously working so don’t change

That seems low to me given you’re active lifestyle. What are your maintenance calories currently? I’d honestly just take a tiny bit off that if you really do want to lose weight (you look great and sound healthy so really don’t think you need to!)

Currently I can eat about 2100-2200 and maintain. Thankyou I think I will try and adopt a milder deficit.

A BMI of 23.5 is within the healthy range and yours will be higher because you are building muscle. What was it that you told your PT you wanted.to achieve?

Why don’t you track your current intake for a week, see what you are on, then work out a deficit from there?

Clearly some kind of fit check - this is just bragging, no?

How old are you?

but yes, it’s way too low.

put your figures into here and see what it comes up with. I reckon you need at least 2,000 - 2,200 calories per day.

my dd did a PT qualification & the training in nutrition etc is minimal. She’s now doing a degree.

I said Id like to lose fat but maintain muscle and strength

Im in my late 20s. Yeah I agree I probably need more Im just a bit scared to challenge her about it

Yeah thats a good idea. Do you think 1800 is more sustainable?

You risk losing muscle on that low a calorie deficit. Perhaps instead look at your macros. Increasing protein & reducing fats.

You have no fat to lose. Tell the PT you want to build muscle definition instead and see what the advice is then.

I just spoke to her and she said 1500 is needed because I need to lose 2lbs a week

1800 should be fine with plenty of protein. You might only lose a pound every couple of weeks but that’s healthy when you haven’t got lots to lose.

It’s hard to tell from the photos but it looks like you could lose some from upper arms and thighs? It also looks like you have quite broad shoulders so keep in mind that if you have a bigger frame, you can be on the higher end of a healthy bmi and look slim.

Why would you need to lose 2lb a week? A slower loss while building muscle is far better.

I don't think you "need" to lose weight like that at all!

Your BMI is normal range but you have a good waist and unless you're pulling your tummy in big time, it doesn't look a though you have much belly fat. What % body fat Vs muscle mass are you carrying? That will tell you more than just your BMI.

If your visceral fat is low and you try to lose weight, you run the risk of losing muscle rather than fat.

From where?

I'd get a different personal trainer. 2lbs a week weight loss is quite aggressive when you're already fairly slim and also trying to build muscle.

I think the important thing is to shift the balance of your diet to increase protein and reduce carbohydrates. This is what will tackle the fat. You can eat 1800 calories bug if it's carbohydrate heavy you will increase insulin and store fat. If you up the protein you reduce the insulin and don't store as much fat. It's more changing body composition than losing weight.
The research coming out on diet and food just now is amazing and needs to change a lot of the advice we are given.
The GLP1 agonists increase satiety but you can do the same on a high protein diet. It's also much more enjoyable

The fat is stored round the internal organs so she looks amazing but may have more internal fat than she thinks.

I am eating 1400-1500 per day to lose but I am doing much less activity than you and am much shorter (5’1) and altogether smaller. So on that basis it doesn’t sounds enough for you.

I’m 5’9 and 61kg. I weight train with a pt twice a week, but workout 5x.

I maintain at 1500 (but I’m much older - 53). I’d have to drop my calories to lose. My body fat is 24%.

The fat is stored round the internal organs so she looks amazing but may have more internal fat than she thinks.

Yes, I know that happens, which is why I asked about % body fat Vs muscle mass.

But I'll add that I store all my fat as visceral fat; I have a lower BMI than the OP, do weights, but look nowhere near as good as she goes - it's obvious where my fat deposits lie!! And the OPs waist and flat belly make me think that she may well be in a different position. And that's important info when assessing how to stay healthy.