How much calorie deficit?

annikahoefermann552

Hi guys, I’ve been eating in a calorie deficit of 500 for 1 1/2 months now. I work out 5 times a week (3 times strength and 2 times HIIT) and I walk 20k a day. Once a week I run. I burn around 2800-3200kcal a day and eat according to that in a 500 calorie deficit.

Now I’m considering upping the deficit to 750. is that too much?

Im a 179cm female at 68kg.
My main focus is losing fat while building muscle.
Thanks!

AnnPT77

Have you actually been losing a pound a week as you'd expect with a 500-calorie daily deficit? Or more? Or less?

As far as increasing your deficit: It's considered a good rule of thumb (for minimal health risk) to lose no more than 1% of your current body weight weekly, unless very obese and under very close medical supervision. If you're closer than 50 pounds to goal, even slower can be better. You're not vastly overweight, so 500 (or less) might be a more sensible goal than 750.

In general, people don't much gain muscle while losing fat. Gaining works best with a calorie surplus; losing only works with a calorie deficit. They're opposing goals.

People who are new to weight training can gain a little muscle mass in a (non-extreme) calorie deficit (especially if they're obese), so in that sense, a smaller calorie deficit may serve you better. And certainly you can gain strength (through neuromuscular adaptation, basically recruiting and using existing muscle mass more effectively), preserve existing muscle mass, and look better, even while in a calorie deficit, if you follow a well-designed strength training program like one of these:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

Perhaps you're already doing that, since you're strength training.

Under the best conditions (which include a calorie surplus), a pound of muscle-mass gain per month would be a very successful result for a woman (maybe twice that for a man, because they're hormonally more fortunate in this regard). For either, it's a slow process, unfortunately . . . but a worthwhile one.

Given your size and your goals, IMO you're better off at a 500 deficit (or less), rather than 750. But it's just my opinion.

lynn_glenmont

Given that you're already in the lower half of the normal/healthy weight range for your weight, I think you should be moving in the other directing -- going for a smaller deficit than 500, not increasing your deficit. You're likely going to sacrifice an unnecessary amount of muscle if you continue with such a large deficit. You might consider a recomp -- basically, a progressive lifting program at maintenance.

TavistockToad

Yes, you want to be changing to a smaller deficit, not larger.

annikahoefermann552

Alright thanks everyone!

On another note, I want to start including carb refeed days (with 50%C, 35%P, 15%F and as many calories as I burn that day). How often should I do that? Once a week or once every fortnight?