calorie deficit help

Anabth

Hey
So I was wondering how much calorie deficit per day is actually healthy or good for my weight loss.. any advice on that?

juggernaut1974

What is your current height/weight, activity level, and what are your goals?

TeaBea

It's generally not a one-size-fits-all

Pound per week goals
75+ lbs set to lose 2 lb range
Between 40 - 75 lbs set to lose 1.5 lb range
Between 25-40 lbs set to lose 1 lb range
Between 15-25 lbs set to lose 1 -.50 lb range
Less than 15 lbs set to lose 0.5 lbs range

People with lots of weight to lose can go with higher deficits.

TeaBea

TeaBea wrote: »

It's generally not a one-size-fits-all

Pound per week goals
75+ lbs set to lose 2 lb range
Between 40 - 75 lbs set to lose 1.5 lb range
Between 25-40 lbs set to lose 1 lb range ..........> 500 calories
Between 15-25 lbs set to lose 1 -.50 lb range
Less than 15 lbs set to lose 0.5 lbs range

People with lots of weight to lose can go with higher deficits.

whmscll

I am only needing to lose 7-10 pounds more, 13.5 pounds total, and am comfortably losing 1 lb a week, so the ranges above are definitely just a guideline, a starting point. MFP said I should eat 1200 calories a day but I'm more comfortable at 1300-1400 a day plus eating back at least half of my exercise calories, and with that I am losing 1 lb a week.

LKArgh

Anabth wrote: »

Hey
So I was wondering how much calorie deficit per day is actually healthy or good for my weight loss.. any advice on that?

If you have around 30 lbs to lose as your profile indicates, set your goal to about 0.5 to 1 lb per week. Eat what MFP tells you to eat and in a few weeks figure out if you should increase or decrease calories.

Anabth

@aggelikik what do you mean by eat what MFP tells you to eat ?

DeguelloTex

The number of calories.

Anabth

Oh okay yeah makes sense thanks

Liftng4Lis

The amount of a deficit will vary per person and their goals. Remember that sustainability is going to be key to keeping it off.

SezxyStef

TeaBea wrote: »

It's generally not a one-size-fits-all

Pound per week goals
75+ lbs set to lose 2 lb range
Between 40 - 75 lbs set to lose 1.5 lb range
Between 25-40 lbs set to lose 1 lb range ..........> 500 calories
Between 15-25 lbs set to lose 1 -.50 lb range
Less than 15 lbs set to lose 0.5 lbs range

People with lots of weight to lose can go with higher deficits.

I used these guidelines the entire time I was losing until I got to goal.

It worked well esp near the end when you need to start reverse dieting to get up to maintenance.

If you are eating bare minimum and then go to maintenance in a short time you see an influx in weight gain...yes lots is glycogen stores and water but it's wham...

If at 15lbs left you change to 1/2lb a week you are close to maintenance anyway so adding in 50-100 when you hit goal is easy and doesn't "shock" you.

It may seem like a long time to lose the last bit of weight but to be honest...it was the best time for me as I was eating lots and seeing my exercise get better (I lift heavy)...

and there were more treats which is always a good thing...

PS keep in mind I didn't always lose 1/2lb a week...it was an average tho...some weeks it would be 1 or 1.5 then 3 weeks of nada...then another 1lb...then maybe 1/2lb.