Below are some easy swaps to get you started. 1. Swap Sugary Beverages for Flavored Water. ‌ Calories cut: ‌ 508. If you drink an 8-ounce glass of an orange juice drink at breakfast and a 20-ounce bottle of soda in the afternoon for a caffeine boost, you've just sipped away 500 calories. Instead, try a glass of water with orange slices for Generally a slow bulk is adding 1/2 to 1 lb a week. That means adding 250-500 calories a day on average. Easily. 500 extra a day will be fine for muscle growth with minimal fat gains; you could eat more and gain weight faster but you would end up putting on more fat than muscle, which you don't want. Number of steps = Calorie deficit / Calorie burn per step Number of steps = 1,500 calories / 0.05 calories per step Number of steps = 30,000 steps. So, to aim for a weight loss of 3 pounds per week, you might consider walking approximately 30,000 steps per day, combined with a healthy, calorie-controlled diet. To achieve or maintain a healthy body weight, balance the number of calories you eat and drink with the number of calories your body uses. 2,000 calories a day is used as a general guide for It's 550 cal: yogurt, berry, whey, banana, oatmeal, olive oil. 3000 calories is ludicrous. During my most recent bulk, I ate ~2300 cals/day (about 17x my bodyweight in lbs). That resulted in me gaining 2.1 lbs/week -- the usual advice is that gaining more than ~1.5 lbs/week will result in extra fat gain. Although many individuals can lose weight by consuming fewer than 2,000 calories a day, according to the Centers for Disease Control and Prevention, it takes a 3,500-calorie deficit a week to lose a pound of body fat. A standard calorie deficit is high enough to promote consistent fat loss but not make a person constantly hungry and tired. The most recent recommendation by the American Heart Association (AHA) is to further limit saturated fats to only 5 or 6 percent of your total daily calories. So for a 2,000 calorie per day Because your current TDEE is more than 2300 calories, it's about 2600. So if you ate at 2300, you'd have a 300 calorie a day deficit, and lose about .6 pounds a week. Fat 2 Fit also says, " It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point." 30-100% of BMR refers to calories used in a day for activity. 30% for a sedentary person, 100% for an athlete. 40-50% for a moderately active person. Now compare the calories used in a day to how many calories are consumed. 1 pound of weight gained is equivalent to consuming an excess of 3500 calories. zSsHjpY.