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Gradulat increase to maintenance?

girlcalledryan
girlcalledryan Posts: 241 Member
edited February 6 in Food and Nutrition
I am less than 20# from goal, currently my MFP deficit is set to 2# loss weekly, I feel like I average clsoer to 1.5# weekly. I am fairly active. NOT INTERESTED IN CHANGING TO TDEE/EAT MORE TO LOSE WEIGHT. Just wondering when I should start increasing my calories to gradually get to maintenance? I really want to hit goal by Christmas. I would like to increase calories greadually so I don't suddenly find myself over eating with all the new calories.

Thanks!

Replies

  • erickirb
    erickirb Posts: 12,294 Member
    Here is a good reference, if you have over 100 lbs to lose you can lose more than 2 lbs/week safely, that being said it is best to set a realistic safe weekly loss goal and:
    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

    The reasons: the less you have to lose the less fat stores you have to pull from. The less fat you have to pull from the less your body wants to take any. So if your deficit is too large given your stats you will burn a large % of lean muscle. Doing the above also helps set you up for maintenance without a large increase in caloric intake all at once.

    So I suggest changing your goal to 1lb/week now
  • Francl27
    Francl27 Posts: 26,371 Member
    Well, you're pretty much going to eat more if you increase to maintenance now... no matter what you call it. But yeah obviously you won't lose more.

    But it's a pretty good idea. I'm planning to start doing the same as soon as I lose two more pounds, for the reasons Eric posted.
  • JoelleAnn78
    JoelleAnn78 Posts: 1,492 Member
    I changed from 1# loss/week to 0.5# loss/week this week and it added back 250 calories per day. That is a large jump and feels like a ton of extra calories. I would start there - which coincidently seems to fit with the pattern above! Going from 2# to 1.5# loss shuld only increase your calories by 250.

    BTW - how exciting to be at this stage of the game :happy:
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