1-2lbs per week

jelleigh

I see here that pistols often day to only aim to lose 1% of your body weight each week, and as you get closer to your goods that should fall to more like .5 lbs. But if my goal is 145, doesn't that mean that I could safely aim for 1.5 lbs the whole time? (Ok 1.4 for the last 5 lbs lol). Or is the issue that it's too hard to make the deficit? Because I checked some calculators and it seems that my maintenance is only 300 calories different between 190 lbs and 145. And I'm planning on getting more active as I go so I imagine I could up my activity by 300 cal?

tinkerbellang83

If you are in too aggressive of a deficit you will lose weight but you risk losing more muscle than if you're eating it a smaller deficit. There is also the matter of getting suitable nutrition.

I don't know your exact stats. But if you were say 30 years old and 5'4" and 160lbs aiming for 145lbs, your maintenance calories at Sedentary would be around 1800 calories.

To lose 1.5lbs per week you would need a deficit of 750 calories per day, that would put you at an intake of 1050 calories per day and not getting the minimum recommended amount of calories for a woman, whereas a rate of 0.5-1lb would be a deficit of 250-500 calories per day and keep you above that amount ensuring that you're getting adequate vitamins, minerals, protein and fat.