Daily Calorie Deficit

Shofie_1910

This has probably been asked time and time again but i'm still a bit lost so if someone could shine some light on the situation i'd appreciate it.

I'm 5"7-ish, female, 19 and i weigh 180lbs this gives me a BMI of 28.2. I've been given 1,200 calories to have a day which leaves me with a 830 calorie deficit. I read a thread about calorie deficit which told me it was too much. (This is all with eating back exercise calories)

If i upped my calories to 1,400 giving me a 630 calorie deficit would i still be able to lose between 1.5 & 2lbs a week?

If i carry on as i am will i put my body into starvation mode?

Sorry if this is a tedious question and if it has already been answered. And thank you for your replies!

DanL66712

With that defecit you should lose between 1 to 1 1/2 pounds a week. 1200 calories is the absolute minimum you should have in any one day. Try 1300 calories a day to start, see how you go and if you find it too few, up it to 1400.

1300 calories will allow you to burn 1 1/2 pounds a week, 2 pounds on a good week

morganadk2_deleted

You might also find the links below helpful...

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)



Good luck on your journey

Shofie_1910

Thanks guys =]

RaeannePemberton

ultimately, educate yourself.... etc. but the only true test is time and seeing what works best for you. any changes you make should be tried for at least 2 weeks before you can judge how it "worked" and even then you may want to mix things up sometimes.... good luck!