How Much Deficit Is Too Much Deficit?

cassy_runs

I aim to eat 80% of my TDEE (meaning I'm trying to eat 1570 calls daily). I haven't mastered this 100% and I've been losing weight a little too quickly (I know, I know, cry me a river, right?) But I want to lose weight healthily and steadily so that I won't be as likely to put it back on later because I lost it in a way that wasn't sustainable.

Before you go bashing my diary, understand that I track my calories on paper 100% of the time, even when I don't log it in MFP. This week, I've had a day with a deficit of 1,000 and a day with almost a 700 deficit. One of those days, the large deficit was due to cardio and the other it was because I was just too damn busy to eat like I had a brain.

I'm just curious as to how much deficit is too much of a deficit. I try not to go running on days when my cals are looking low, or I try to eat something high in protein to bump my calories up a bit before running many of those cals off. Part of me feels great when I have a 1,000 calorie deficit, but I know that's only the part of me who wants to lose all my weight right now. Should I try to make up one day's over-deficit on the next day so that I'm not running to much of a deficit for the week?

Just looking for some guidance. Open to suggestions and advice, always.

meshashesha2012

what are your weight loss goals? if you are truly eating 700-1000 calories less on average then you would be losing 1.5-2 pounds per week.

if you're losing more than that then math says that you are eating at a larger deficit

cassy_runs

what are your weight loss goals? if you are truly eating 700-1000 calories less on average then you would be losing 1.5-2 pounds per week.

if you're losing more than that then math says that you are eating at a larger deficit

Yeah, my deficit last week was something close to 12,000 over 7 days. Too much cardio and not enough eating.

florentinovillaro

2800TDEE eating 1000 under or 1800 is borderline doable for me but I get those few days a week that I go over. I'm losing faster than the standard 2 lbs per week, would like to continue it, but long term is probably not sustainable as you stated. 64% is definitely a little too low for me. Hope this helps.

snowmaniac

Are you NETTING 1570 or are you EATING 1570? It's ok to do cardio, but if 1570 is 80% of your TDEE you should be eating your exercise calories back. You'll still be at a deficit, but you will lose at a slower steadier rate. Also, depending on how much you have to lose and when you started your diet and exercise program that could have an impact on rate of loss.

cassy_runs

Are you NETTING 1570 or are you EATING 1570? It's ok to do cardio, but if 1570 is 80% of your TDEE you should be eating your exercise calories back. You'll still be at a deficit, but you will lose at a slower steadier rate. Also, depending on how much you have to lose and when you started your diet and exercise program that could have an impact on rate of loss.

Yep.. that's where I'm screwing up. I usually eat something small at breakfast (300cal), about 450 or 500 cal at lunch, then I hit up cardio and burn off close to all of what I've eaten that day, and afterward I have dinner (500-600 cal).

Even if I didn't do cardio, I'd be netting less than 1570 at that rate.

snowmaniac

Are you NETTING 1570 or are you EATING 1570? It's ok to do cardio, but if 1570 is 80% of your TDEE you should be eating your exercise calories back. You'll still be at a deficit, but you will lose at a slower steadier rate. Also, depending on how much you have to lose and when you started your diet and exercise program that could have an impact on rate of loss.

Yep.. that's where I'm screwing up. I usually eat something small at breakfast (300cal), about 450 or 500 cal at lunch, then I hit up cardio and burn off close to all of what I've eaten that day, and afterward I have dinner (500-600 cal).

Even if I didn't do cardio, I'd be netting less than 1570 at that rate.

Sounds like you have a good grasp on the situation and can now see the path to take. :drinker:

cassy_runs

Are you NETTING 1570 or are you EATING 1570? It's ok to do cardio, but if 1570 is 80% of your TDEE you should be eating your exercise calories back. You'll still be at a deficit, but you will lose at a slower steadier rate. Also, depending on how much you have to lose and when you started your diet and exercise program that could have an impact on rate of loss.

Yep.. that's where I'm screwing up. I usually eat something small at breakfast (300cal), about 450 or 500 cal at lunch, then I hit up cardio and burn off close to all of what I've eaten that day, and afterward I have dinner (500-600 cal).

Even if I didn't do cardio, I'd be netting less than 1570 at that rate.

Sounds like you have a good grasp on the situation and can now see the path to take. :drinker:

:drinker: So it would seem. I mean, I'm pretty pumped that I get to eat more. Because I'm sure as hell not giving up running.

geekyjock76

It depends on how much fat mass you have to lose. For instance, if you have 80+ lbs to lose, then a 2 lb per week loss (1000 calorie deficit) is appropriate. As you reduce fat mass, you need to reevaluate and select smaller weekly goals and deficits.

cassy_runs

It depends on how much fat mass you have to lose. For instance, if you have 80+ lbs to lose, then a 2 lb per week loss (1000 calorie deficit) is appropriate. As you reduce fat mass, you need to reevaluate and select smaller weekly goals and deficits.

Can I adjust the deficit MFP is giving me? It's only giving me about 300 cals lower than my TDEE. 84%.

cassy_runs

Cancel that, my numbers were wrong. It's giving me a 980 deficit per day, so I'll stick with what I've got.

snowmaniac

Cancel that, my numbers were wrong. It's giving me a 980 deficit per day, so I'll stick with what I've got.

If you're netting around that 1570 you ought to be in good shape. If you can get 0.8 to 1.0 grams of protein per pound of body weight, 0.4 grams of fat per pound of body weight, and the rest as carbs, you should be able to maintain your workouts while having a pretty fair body fat to lean body mass burn ratio as you lose weight.

It's great that you love running. If you can work in some heavy lifting (check out Stronglifts 5x5 or Starting Strength if you are not an experienced lifter as they are great beginning programs), that will help to maximize that ratio of body fat to lean body mass burned and provide the additional benefits of improved core strength and bone density.

Just some things to consider.

DawnieB1977

Are you NETTING 1570 or are you EATING 1570? It's ok to do cardio, but if 1570 is 80% of your TDEE you should be eating your exercise calories back. You'll still be at a deficit, but you will lose at a slower steadier rate. Also, depending on how much you have to lose and when you started your diet and exercise program that could have an impact on rate of loss.

I thought TDEE took your activity level and exercise into account, so you don't eat back exercise calories!

I was eating less than 80% of my TDEE and not losing a lb a week.

binniesmart

Are you NETTING 1570 or are you EATING 1570? It's ok to do cardio, but if 1570 is 80% of your TDEE you should be eating your exercise calories back. You'll still be at a deficit, but you will lose at a slower steadier rate. Also, depending on how much you have to lose and when you started your diet and exercise program that could have an impact on rate of loss.

I thought TDEE took your activity level and exercise into account, so you don't eat back exercise calories!

I was eating less than 80% of my TDEE and not losing a lb a week.

I thought this too? My TDEE is approx 1980, so I eat 1450 give or take and try not to eat my exercise calories. I'm totally in denial and haven't weighed myself until a few weeks in, but clothes are feeling better already....

DawnieB1977

Are you NETTING 1570 or are you EATING 1570? It's ok to do cardio, but if 1570 is 80% of your TDEE you should be eating your exercise calories back. You'll still be at a deficit, but you will lose at a slower steadier rate. Also, depending on how much you have to lose and when you started your diet and exercise program that could have an impact on rate of loss.

I thought TDEE took your activity level and exercise into account, so you don't eat back exercise calories!

I was eating less than 80% of my TDEE and not losing a lb a week.

I thought this too? My TDEE is approx 1980, so I eat 1450 give or take and try not to eat my exercise calories. I'm totally in denial and haven't weighed myself until a few weeks in, but clothes are feeling better already....

My TDEE was quite high, about 2000 or something, and I was aiming for 1500-1600 and not eating exercise calories. To be honest, when I used the MFP method and ate less, I still didn't eat exercise calories.

I'm pregnant now and according to my pregnancy TDEE I should eat 2300. I don't trust it though so aim for 1800 which I'll probably increase to 2000 when I'm 28 weeks next weekend!

I'm also in denial and haven't stepped on a scale since October!

cassy_runs

Cancel that, my numbers were wrong. It's giving me a 980 deficit per day, so I'll stick with what I've got.

If you're netting around that 1570 you ought to be in good shape. If you can get 0.8 to 1.0 grams of protein per pound of body weight, 0.4 grams of fat per pound of body weight, and the rest as carbs, you should be able to maintain your workouts while having a pretty fair body fat to lean body mass burn ratio as you lose weight.

It's great that you love running. If you can work in some heavy lifting (check out Stronglifts 5x5 or Starting Strength if you are not an experienced lifter as they are great beginning programs), that will help to maximize that ratio of body fat to lean body mass burned and provide the additional benefits of improved core strength and bone density.

Just some things to consider.

I've definitely been looking into some heavier lifting. I've heard lots of Stronglifts 5x5 recommendations, so I will get on that asap! Thanks for the tips! :flowerforyou:

04ward

This is long but I found it worth the read. http://www.myfitnesspal.com/topics/show/1017045-a-very-interesting-and-informational-read-on-deficits

cassy_runs

This is long but I found it worth the read. http://www.myfitnesspal.com/topics/show/1017045-a-very-interesting-and-informational-read-on-deficits

This is AWESOME! I just skimmed it and it seems to contain all the information I'm confused about. I'm going to print it out and read it in detail. Thank you for sharing it!

snowmaniac

Are you NETTING 1570 or are you EATING 1570? It's ok to do cardio, but if 1570 is 80% of your TDEE you should be eating your exercise calories back. You'll still be at a deficit, but you will lose at a slower steadier rate. Also, depending on how much you have to lose and when you started your diet and exercise program that could have an impact on rate of loss.

I thought TDEE took your activity level and exercise into account, so you don't eat back exercise calories!

I was eating less than 80% of my TDEE and not losing a lb a week.

The TDEE calculators give you the option to set your activity level which would incorporate your estimated exercise burn. It's a straightforward way to go, but people have a tendency to choose a higher activity level than they are actually doing. What has worked well for me is choosing sedentary because I work a desk job and then when I workout I wear a heart rate monitor to get my approximate calorie burn. I eat back most if not all of my exercise calories so that my net for the day hits my TDEE mark which at first was TDEE minus 20%. Now that I am closer to goal, I have readjusted my daily target to TDEE minus 10%.

snowmaniac

Are you NETTING 1570 or are you EATING 1570? It's ok to do cardio, but if 1570 is 80% of your TDEE you should be eating your exercise calories back. You'll still be at a deficit, but you will lose at a slower steadier rate. Also, depending on how much you have to lose and when you started your diet and exercise program that could have an impact on rate of loss.

I thought TDEE took your activity level and exercise into account, so you don't eat back exercise calories!

I was eating less than 80% of my TDEE and not losing a lb a week.

I thought this too? My TDEE is approx 1980, so I eat 1450 give or take and try not to eat my exercise calories. I'm totally in denial and haven't weighed myself until a few weeks in, but clothes are feeling better already....

My TDEE was quite high, about 2000 or something, and I was aiming for 1500-1600 and not eating exercise calories. To be honest, when I used the MFP method and ate less, I still didn't eat exercise calories.

I'm pregnant now and according to my pregnancy TDEE I should eat 2300. I don't trust it though so aim for 1800 which I'll probably increase to 2000 when I'm 28 weeks next weekend!

I'm also in denial and haven't stepped on a scale since October!

If you are pregnant, you really should consult your doctor on optimal caloric and nutritional goals. You are eating for two after all.

Mr_Knight

Too much cardio and not enough eating.

It is extremely difficult to do that. Running is a high-expenditure activity - if you are under-eating, you will hit a wall very quickly.

If you continue to be able to maintain cardio performance (intensity and volume), I would take a microscope to your logging of food and exercise, because it doesn't sound like you are running as huge a deficit as you think.

thmgoodw

It varies from day to day, but I range from 800-1500 (figure average is around 1200) calorie deficit per day over the past six months, which has allowed me to drop 65 pounds. Now that I am within about 25 pounds of how much fat I have to lose to be what I consider pretty lean, I'm cutting that deficit down to around 500 calories per day

04ward

I have read and re read. Each time I get a little bit more out of it. Last time I did this I worried so much about the deficit and being in the zone to the point I was even keeping a spreadsheet but I don't think it has to be that complicated. It gets very confusing.

04ward

This is good to hear because the first time I did this plan, I was so scared of going into "starvation mode", I think I was actually over eating for the amount of body fat I have to lose. I weigh 192 and I don't look huge but from not eating right over the years and stress and my age I have built up a LOT of body fat. 31%! So, I believe I can eat at a 1000 calorie deficit for a while and not have issues. I've done it for 10 days and I'm not even hungry. If I want to eat more, I just work out more and can still keep the deficit. Good thread.

cassy_runs

This is good to hear because the first time I did this plan, I was so scared of going into "starvation mode", I think I was actually over eating for the amount of body fat I have to lose. I weigh 192 and I don't look huge but from not eating right over the years and stress and my age I have built up a LOT of body fat. 31%! So, I believe I can eat at a 1000 calorie deficit for a while and not have issues. I've done it for 10 days and I'm not even hungry. If I want to eat more, I just work out more and can still keep the deficit. Good thread.

1,000 a day is what I'm trying to stick as close to as possible. I have a higher body fat percentage so I'm not so concerned about losing any muscle mass at this point, but as others have mentioned, I will readjust my numbers as I drop body fat to make sure to avoid that as much as possible.

cassy_runs

Too much cardio and not enough eating.

It is extremely difficult to do that. Running is a high-expenditure activity - if you are under-eating, you will hit a wall very quickly.

If you continue to be able to maintain cardio performance (intensity and volume), I would take a microscope to your logging of food and exercise, because it doesn't sound like you are running as huge a deficit as you think.

Good point. It's only been the last two weeks or so that I've been concerned over my deficit. I wouldn't let myself go too long without enough calories to sustain my runs because, obviously, I wouldn't physically be able to. And for me, my running abilities come first.

DawnieB1977

Are you NETTING 1570 or are you EATING 1570? It's ok to do cardio, but if 1570 is 80% of your TDEE you should be eating your exercise calories back. You'll still be at a deficit, but you will lose at a slower steadier rate. Also, depending on how much you have to lose and when you started your diet and exercise program that could have an impact on rate of loss.

I thought TDEE took your activity level and exercise into account, so you don't eat back exercise calories!

I was eating less than 80% of my TDEE and not losing a lb a week.

I thought this too? My TDEE is approx 1980, so I eat 1450 give or take and try not to eat my exercise calories. I'm totally in denial and haven't weighed myself until a few weeks in, but clothes are feeling better already....

My TDEE was quite high, about 2000 or something, and I was aiming for 1500-1600 and not eating exercise calories. To be honest, when I used the MFP method and ate less, I still didn't eat exercise calories.

I'm pregnant now and according to my pregnancy TDEE I should eat 2300. I don't trust it though so aim for 1800 which I'll probably increase to 2000 when I'm 28 weeks next weekend!

I'm also in denial and haven't stepped on a scale since October!

If you are pregnant, you really should consult your doctor on optimal caloric and nutritional goals. You are eating for two after all.

I think the 'eating for two' advice is a bit outdated now lol. My baby, at 27 weeks, weighs around 2lbs I don't think she needs that many calories yet!

We see a midwife in England, not a doctor, and mine is perfectly happy with how I'm doing. Beyond weighing you at the booking appointment, they don't obsess over weight gain over here, so long as you're healthy.

I've upped my calories from 1500 to 1800, and will increase to 2000 for the third trimester.

MaritzK

Planning your meals helps a lot I have set times when I eat, my body is used to it, when I look at the clock and see it's two o'clock in the afternoon, it's time for lunch! Try to eat at least close to what MFP tells you, otherwise you're missing out on nutrients
Good luck!

kathleenjoyful

If you're taking a cut from your TDEE 15% is healthy and sustainable. I did 20% for a long time because I was so driven to lose weight, but even 15% is hard for me most days now, especially with lifting. I'm thinking of dropping it to 10%. Eating more has allowed me to nourish my metabolism and speed it up, and I'm now losing weight on about 2000 calories a day. If you're lifting heavy it's better to eat as much as possible. Plan your meals around carbs and protein (both are important for lifting and running), and pre-log meals for the next day...planning really helps!

kathleenjoyful

Also if you're doing TDEE and you trust the estimate you have for it and you've chosen a percentage to cut from, ignore the numbers MyFitnessPal gives you. Pick a flat calorie goal that's the same every day and aim to eat up to that.