# Calorie intake!

**URL:** <https://forum.barbellmedicine.com/t/calorie-intake/7510>\
**Category:** Nutrition Q&A \[Moderated\]\
**Created:** [November 20, 2019, 8:03pm UTC](https://forum.barbellmedicine.com/t/calorie-intake/7510 "2019-11-20T20:03:23Z")\
**Posts on this page:** 3\
**Page:** 1

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**Author:** ![Leon\_Rraci](https://avatars.discourse-cdn.com/v4/letter/l/4491bb/32.png) [@Leon\_Rraci](https://forum.barbellmedicine.com/u/Leon_Rraci)\
**Post date:** [November 20, 2019, 8:03pm UTC](https://forum.barbellmedicine.com/t/calorie-intake/7510/1 "2019-11-20T20:03:23Z")

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Hi Doc, me again. What’s up?

Just wanted to ask your opinion on the proper weight loss rate per week for an individual who is trying to use Hypertrophy 2 as the template of choice while being on a deficit. How high should the deficit be? If I aim for 1% weight loss per week, then that means that I have to eat around 700 calories less per day. Is a 700 calorie deficit per day too much? Would one implement refeed days? Keep in mind that my goal is to lose around 10lbs of fat. Should I aim for 1lb weight loss per week during this 10 week training program? What do you think about maintenance cycles before a cut/bulk? After running Hyper 2 on a deficit, I also plan to run it back on a bulk. Do I jump from a cut to a bulk?!  
My question is definitely a long one but I needed to get this out of my head. Thank you so much!

-Leon

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [November 22, 2019, 5:31pm UTC](https://forum.barbellmedicine.com/t/calorie-intake/7510/2 "2019-11-22T17:31:03Z")

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There is no ideal rate, as this is context specific. A 700kCal/day deficit may be appropriate for you to lose 1lb/wk, which sounds reasonable. You can adjust based on results.

I don’t think refeed days are necessary, no.

I don’t think anything about a maintenance cycle before a cut or a bulk without additional information. In general, I like folks who have lost weight to try and maintain that and prevent weight regain.

There are many questions to answer here, Leon, and I would advise thinking critically about your specific goals, situation, etc. before rapid-firing questions.

That all being said, here is some advice based on what little I do know about you:

If you want to lose weight- that’s a perfectly reasonable goal. If there’s no real timeline or immediacy needed to do this, I’d prefer a slow, sustainable weight loss that is at least 2.5% BW per month. If you want to gain muscle after losing the body fat, I would then recommend a calorie surplus and I don’t necessarily think you need to have a maintenance phase first unless you were previously overweight/obese based on waist circumference.

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**Author:** ![Leon\_Rraci](https://avatars.discourse-cdn.com/v4/letter/l/4491bb/32.png) [@Leon\_Rraci](https://forum.barbellmedicine.com/u/Leon_Rraci)\
**Post date:** [November 22, 2019, 6:12pm UTC](https://forum.barbellmedicine.com/t/calorie-intake/7510/3 "2019-11-22T18:12:51Z")

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Thanks Jordan! Highly appreciate it!