Deficit Question

TiaGia101

I'm kind of new to this structured dieting so I want to make sure I'm properly educating myself. Just to be clear, do I need a calorie deficit of 500 a day in order to ensure I will lose at least a pound a week?

seska422

Yes. That deficit is subtracted from the calories that you would need to maintain your current weight.

The number that MyFitnessPal gives you already has that 500 calorie deficit built in if you told it that you wanted to lose a pound a week.

IsaackGMOON

Yep, that's it.

500x7=3500 calorie deficit

1lb of fat = 3500 calories.

TiaGia101

So if MFP says I need to consume 1200 a day to achieve my goal of losing two pounds a week, should I aim to reach 1200 a day or stay under?

tequila5000

Try to avoid going under 1200. Your body needs a basic amount of calories just to do everyday functions like walking around, digesting your food, paying attention at work, etc. Also, try to remember that the weight loss is not linear. so don't throw in the towel if after a week you have not lost exactly one pound.

seska422

TiaGia101 wrote: »

So if MFP says I need to consume 1200 a day to achieve my goal of losing two pounds a week, should I aim to reach 1200 a day or stay under?

Keep in mind that 1200 is the lowest calorie recommendation that MFP will make. 1200 may not get you enough of a deficit for two pounds a week but you still shouldn't go lower than 1200.

malibu927

TiaGia101 wrote: »

So if MFP says I need to consume 1200 a day to achieve my goal of losing two pounds a week, should I aim to reach 1200 a day or stay under?

With fifteen pounds to lose, two pounds a week is too aggressive of a goal for you. 1200 is the lowest MFP will give to ensure you're getting the nutrients you need. .5-1 pound per week will be more appropriate.

StaciMarie1974

There is a reason they say that 2 pounds is too aggressive if you only have 15 pounds to lose. How much calories we burn a day is largely based on gender, weight, height, age. If you're a 120-150 pound female, you are not likely to burn enough (through a combination of exercise, bodily functions, and daily normal activity) to safely have that much of a deficit. If you exercise extensively to burn more calories, you will feel the need for more fuel.

I'll use me as an example. I'm ~129 right now. Female, 40 years, 5'5.5" with a desk job. My BMR is only about 1300. Generally I consider myself at maintenance but right now I'm aiming for a slight deficit to make up for holiday/vacation indulgences. Between bodily functions, my regular daily routine, and exercise I burn a total of 1750 on a low day to 2000 for a very active, lots of exercise kind of day. A deficit of 250 means I'm eating about 1500-1600 right now. My maintenance is around 1850 on average. For me to get a 1000 deficit I'd need to eat about 850 a day. To get a 500 deficit, about 1350. I'm just not satisfied that low.

On my very active days: I'm hungrier than usual because being active makes me more hungry.

TeaBea

TiaGia101 wrote: »

So if MFP says I need to consume 1200 a day to achieve my goal of losing two pounds a week, should I aim to reach 1200 a day or stay under?

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

The reasoning behind this is the less fat your body has in reserve, the more likely you are to lose lean muscle mass. Your body will get the fuel it needs somewhere. Fat + muscle loss looks fine fully clothed, but looks "fluffy," jiggly (whatever you want to call it) when you're naked. If it's a healthy body fat % you are after.....dial it back. 2 pounds a week is too aggressive.

TiaGia101

This is all so helpful. Let's just say math was never my strong suit!

I'm 5 foot 10 and currently weigh 165 pounds. I say I want to lose 15 pounds because that seems like a realistic goal for me though I would really love to lose 25 pounds and be around 140, though it has been hard for me to maintain that weight in the past. I've been hovering at between 160 and 165 pounds for about 5 years. Before that I'd gone up to 175 for a year or two, having shot up from a good decade at 150-155. Of course I'm older now (38 years old) and have to fight to be active against a sedentary work schedule.

If I'm hitting 1200 a day, do I need to keep exercisingm regardless? Or does it not make a difference as long as the calories are hitting the mark?

pmm3437

http://www.calculator.net/ideal-weight-calculator.html?ctype=standard&cage=38&csex=f&cheightfeet=5&cheightinch=10&cheightmeter=180&printit=0&x=56&y=13

Based on the Robinson formula (1983), your ideal weight is 145.5 lbs
Based on the Miller formula (1983), your ideal weight is 147.0 lbs
Based on the Devine formula (1974), your ideal weight is 151.0 lbs
Based on the Hamwi formula (1964), your ideal weight is 148.8 lbs
Based on the healthy BMI recommendation, your recommended weight is 128.9 lbs - 174.2 lbs

You are already within recommended BMI range ( not fat ).
A 15 lb. loss is reasonable, as it puts you around your ideals.
A 25 lb. loss would put you below ideals, which may or may not be reasonable depending on your frame and other unknown factors.

A strength training exercise plan, coupled with adequate protein, is muscle sparing ( helps maintain mass ), which is why it is recommended. Exercise in general also helps to maintain/increase a caloric deficit, and has other health benefits.

However, exercise is optional ... weight loss can be accomplished without it. The choice is up to you.

Your Sed TDEE is ~ 1735. You can reasonably create ~1 lb./week weight loss safely with your nutrition plan, but 0.5 lb. /week is considered more reasonable for your situation ( already fairly lean ).

Unless your under medical supervision, 1200/day should be your absolute minimum goal.