How much weight loss per day?

wkelleyconstruction

I am losing an average of 1.06 lbs per day.
I have been cutting calories for 23 days and have lost 24.4 lbs.
Am I over doing it?

callsitlikeiseeit

thats ... a lot of weight fast and I would worry about losing lean muscle mass.

How much are you needing to lose?

You may want to slow it down and increase your calorie intake.

mmmpork

If you just started, it's normal to lose a lot in the first few weeks. Its usually a whole lotta things not just fat or muscle. Check your measurements to determine if you're actually losing fat. If you feel hungry and tired all the time you might be eating too far below your BMR. Calculate your BMR and tdee and determine a reasonable calorie target from that. 1 pound of fat loss = 3,500 calories. A daily deficit of 500 calories (tdee - 500) means you'd hit a deficit of 3500 every 7 days. It can be tricky to figure out the ideal target/deficit and it changes as your body changes. I'd recommend working with someone who can help you get an accurate body composition reading and have them help you with figuring out your targets.

wkelleyconstruction

I started counting calories at a total weight of 295 and I think it takes about 2800 calories to maintain that weight.
I have only been eating about 1400 calories a day....leaving a 1400 calorie deficit.
By my calculations. ...a 1400 calorie deficit per day equals a loss of almost a half pound of weight (0.4 lbs.) per day.

mmmpork

How did you come to that 1400 number? What's the range you calculated for BMR/TDEE for your target weight? If you're creating too high of a deficit, you risk losing more lean mass than you would with a smaller deficit. This isn't a race and you are more likely to stick with it and maintain your weight loss if you learn what eating calories to maintain your target weight is like. Also too rapid weight loss can cause other issues like loose skin.

That said if 1400 is close to a sedentary BMR/TDEE caloric target for your goal weight, and you don't have any trouble with eating that amount, then you are probably fine. I just know that I'm 5'6", female, and for my target of 20% body fat, I'm looking at a low estimate of 1500 calories per day with lowest activity per TDEE.

If calculating a target caloric impact is a bit overwhelming, it's easy enough to find help. You can consult with your doctor, or if you've joined a gym they usually throw in some free weight loss consulting where they can help you with setting realistic targets.

I'd argue that while you might be able to sustain that amount of calories over the short term, you will start seeing negative effects to your energy levels and overall physical fitness. You will have a very hard time gaining muscle, for instance, with that high of a deficit, and will probably lose a lot more lean mass than you otherwise would with a higher daily calorie intake.

Health professionals will tell you, the most you can safely lose per week is 2 pounds. With your estimated rate of .4 pounds per day, you're looking at 2.8 pounds per week, almost a full pound above what's recommended. And I guarantee you, that extra pound will not be all fat, you will be losing precious muscle mass in there. If you want to stick with an accelerated plan, you must absolutely consult with a physician and make sure you're having vitals monitored.

AboveSpartan

A spartan does not lose weight, he gains rock solid abs and buns of steel.