I have about 34kg to drop again. I’m 5ft3 (and a bit) and happy to get to 70kg. Last time I went from 104kg to 74kg iifym (if it fits your macros)and powerlifting. At the moment, I’m using the rest of the shakes I got before christmas that I haven’t used, in conjunction with normal eating. I have booty bands (hate, they slip and roll and just piss me off) and long body bands from arena which i like. But have on the way a 180cm barbell and plates on the way along with dumbbells.
According to iifym, my BMR (and RMR) is 1743.
This is the number of calories your body needs just to survive. This doesn’t include any energy output whatsoever.
Your TDEE is 2729
This is the total number of calories you burn during your daily activity.
Your Weight Loss Calories are 2136
This is your TDEE, with a small percentage subtracted to trigger immediate fat loss.
Macro split (might just concentrate on cals for now) would be
Your Protein Grams: 123
Your Fat Grams: 100
Your Carb Grams: 186 (23-36 of which should be fiber)
Macros inc gave me
Total Calories: 2097 kcal
Protein: 106 grams
Carbs: 288 grams
Fats: 58 grams (i like fruit, hence the high carb).
But, i’m thinking zig zag calorie cycling and have a plan for that (more cals for the weekend then).