Kcals on reta

5 replies4 peopleApr 15, 2026☆ Follow

Summary

how many calories to eat when starting reta for weight loss while lifting and keeping muscle

The original poster is 190 cm and 112-114 kg, planning to drop to 80-85 kg on a low starting dose of reta while lifting and increasing steps on a 2500 kcal diet. Replies indicate appetite suppression will likely reduce intake naturally, so the focus should stay on protein and controlled slow loss rather than a sudden large calorie cut. One user reports no suppression at 1 mg while another aims for a 500 kcal daily deficit around BMR with added activity for one pound lost per week.

What this discussion establishes

start at maintenance calories and adjust only as needed once effects appear
aim for no more than 1-1.5 lb loss per week to protect muscle
prioritize protein intake and keep lifting heavy
suppression may not appear at the lowest doses
tracking reveals prior overeating even when suppression feels mild

Where people disagree

whether to make any calorie reduction at the same time as beginning reta or wait and observe first

Still open

how much daily intake will actually feel sustainable once suppression kicks in at higher doses

Nothing here is advice.

5 replies · 4 people

PlainPebble77archiveopening postApr 15

Hey everyone, I'm getting ready to begin with reta. I'm 190 cm tall and weigh about 112 to 114 kg, hoping to drop to 80 or 85 kg before starting to bulk. Planning to begin at 0.5 mg each week and monitor how it goes. Right now I lift weights three times weekly and intend to add another workout, plus I'll boost my daily steps. My intake is currently 2500 calories with 200 grams of protein, 40 to 50 grams of fat, and the rest from carbs. Do you think I should keep that calorie level once I start reta, or might the appetite reduction make it challenging?

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BrightBeacon35archiveApr 15

Likely you won't manage the same food volume. Prioritize protein intake, maybe using shakes for support, and push hard on strength training.

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GreenMeadow54archiveApr 16

Since muscle matters to you the loss needs to stay gradual, no more than a pound to a pound and a half weekly. Going faster risks burning muscle. If 2500 is your maintenance level then begin there and track closely. Because the dose starts low you might need to lower intake later but avoid making a big reduction right when you begin reta. Eating enough protein helps but won't fully protect muscle without also managing the overall deficit.

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PlainPebble77archiveApr 16

That makes sense, thanks. My target is losing 1.5 to 2 pounds each week if possible though slower is fine too. I was curious how tough it would be to stay around 2500 calories daily.

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PlainPebble77archiveApr 20

I used 1 mg last Friday and noticed zero appetite reduction so far. On Sunday there was some mild stomach rumbling and a bit of nausea.

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AmberSignal47archiveApr 20

I'm targeting 1800 to 2000 calories, basically around my BMR while at rest. With gym sessions, yoga, and walks I'm usually burning 500 to 1000 extra most days. That lines up with wanting roughly a pound off each week through a 500 calorie daily deficit. Sticking to it isn't difficult and reta helps a lot, though I still get a resistible urge to eat more at times. Tracking shows how much extra was being eaten before.

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