Are all calorie deficits created equal?

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adietron
adietron Posts: 155
in Food and Nutrition
I'm in the first stage of my lifestyle change, and my short-term goal is fat loss (current BMI ~25%). Long term goal is to maintain at roughly 20% BMI. 31 year old female, 5'6"

Exercise: 3x week resistance training, 2x week cardio, 1x week yoga, with one day rest.

My current food calorie intake averages 1500 (never less than 1400, often more than 1600)... so after considering my exercise and BMR, I'm at roughly a 1000 cal deficit per day. 49/32/19 carb/protein/fat.

I'm getting mixed signals, some sources recommend NEVER eating below my BMR, but my weekly calorie deficit would suffer immensely if I ate that much.

Expert opinions? links? studies I can read?

Replies

  • cmriverside
    cmriverside Posts: 34,114 Member
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    Don't eat below your BMR.
  • adietron
    adietron Posts: 155
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    Don't eat below your BMR.

    Can you explain why? I've been advised that more than 2 pounds of weight loss per week is unhealthy. 3500 calories = 1 pound, so 7000 calories = 2 pounds (1000 deficit per day). How is it possible to achieve a 7000 calorie deficit in one week by only altering the energy expenditure side of the equation?
  • adietron
    adietron Posts: 155
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    update: Used a couple of different BMR calculators... my UNADJUSTED BMR is 1480. At a sedentary level of activity, this goes up to 1775.

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