Deficit too low?

loulouowens

Hi all
Been doing really well with mfp loss over 30lb so far, I've recently dropped my weight loss rate to 1.5 lb (started st 2lb week) a week and this has increased my cal to 1450 (previously 1280) I never feel hungry on this amount and feel stuffed. Scales not shifted this week and I feel like it's too many cals I'm 5ft 9" 225.5lb and sedentary (desk job)
According to a tdee calculation my maintenance is 2124 so how much deficit should I have for 1.5lb a week? 750 a day?

DancingMoosie

750 deficit for 1.5lb/wk loss is correct. If your maintenance is actually 2124, then your goal calories would be 1374 before exercise.

daniip_la

You probably won't lose weight every week. Give a change 6 weeks before deciding if it's not working for you. One week isn't nearly long enough.

DancingMoosie

Weight loss is not linear. You might not lose this week, but maybe next week you lose a little more. Look at the overall, big picture. And don't be too hard on yourself:)

Seffell

Don't make changes and don't judge before 4-6 weeks have passed.

AnnPT77

If you lost the 30 pounds in about 15 weeks (plus or minus) with the target loss rate set to 2 pounds a week, and actually eating at that net target level, then the calculated values should continue to be reasonably accurate for you.

What makes you feel like it's too many calories? Just that you feel stuffed? If so, give it a couple of weeks, maybe substitute some calorie dense foods (avocado, nuts, etc.) for some high-volume/low-cal ones while keeping calories constant.

It's important to maintain a healthy loss rate (not too fast), so I applaud you for reducing your deficit as you move along toward your goal. Patience and persistence can be needed in various ways at various points - try to stick with it if you can, and see how things look in a couple of weeks to a month.