There are a few posts on this site regarding this topic, but ever situation is different and I thought I should ask for some input on mine.
I am currently 6'4", 220lbs, and a 25 year old male.
The beginning of this year I began a low calorie diet (1200-1400 cal) and stuck with it for two and a half months. I then decided to increase my intake to 1600-2000 cal.
For the first portion I was doing heavy cardio and heavy weight training. I am now doing weight training and slight cardio. My intentions were to retain my muscle and lose weight which was effective. I realize and have since been informed of the dangers of such a low caloric intake.
With that being said, I am asking for advice on how I should continue until my target goal is reached. I want to continue to strengthen my current muscles and continue to lose weight but not at such a drastic rate.
Will my current caloric intake be suitable for me? Coming off such a low calorie diet, how should I go about increasing my intake without gaining weight due to my dormant metabolism? Is it possible that my metabolism has not slowed yet?
There are studies to say with weight training and a bit less so with cardio your metabolism should not have slowed down. It still would not be healthy as you were not getting your required nutrients.
Your BMR is 2,231 so don't eat below that level. On days you exercise eat part of the calories burnt exercising (Say 200 for every 500 burnt) because for exercise you need extra nutrients for body maintainance.
Get into a correct eating and exercising routine n your body will adjust just fine.
Thank you, I was thinking that may be the case based weight loss calorie calculations and long term averages.
Here is a link to a good calorie calculator that will tell you how much you should be eating based on your goals.
You can select, gaining muscle, gain muscle/lose fat/ and the a percentage of calorie reduction.
They say that you can still get good muscle gains and lose fat at a 10% calorie reduction if you are a new lifter
It sounds like your workout goals are great and if you are worried about upping the calories trying upping by 200 every week and let your body adjust until you are eating the number of cals you should be...but I don't think it'll hurt just to up them either you body will adjust in a week or two.
1600 is definitely too low for you. I am half a foot shorter, 22 years older, and 50 pounds lighter, and 1600 is too little for me. Take AjithGunawardana's advice and eat at least your BMR.