Calorie deficit diet

[slipperydog]

For a 5'11'' 180lb. guy who works out about 3 times a day, how many calories should that guy take in? This is to cut and lose fat...

 

[Mr.X]

For a 5'11'' 180lb. guy who works out about 3 times a day, how many calories should that guy take in? This is to cut and lose fat...

Take in 5-10% below your BMR, BMR (basal metabolic rate)=weight x 12
180 x 12=2160cal.
10% deficit=1944~1950 cal a day

Mr.X