1000 kcal daily deficit

MitsieMits
MitsieMits Posts: 12 Member
in Food and Nutrition
Hi all,

I was wondering if I'm doing it right.

My goal is to lose weight. Target weight goal is 82 kg.

Current:
Age: 25
Weight: 88 kg > Goal: 82 kg
Lenght: 194 cm

BMR: 2650 kcal
Daily Kcal intake: 1650 kcal (1000 kcal deficit)
Carbs: 50%
Protein: 30%
Fat: 20%

Will this bring me to my goal? Or should I change something?

Thnx a lot for the feedback ;)

Replies

  • neanderthin
    neanderthin Posts: 10,207 Member
    Why wouldn't it.
  • MitsieMits
    MitsieMits Posts: 12 Member
    Deficit not to much?
  • Unknown
    Unknown
    This content has been removed.
  • marinebiologist_girl
    marinebiologist_girl Posts: 300
    Hi all,

    I was wondering if I'm doing it right.

    My goal is to lose weight. Target weight goal is 82 kg.

    Current:
    Age: 25
    Weight: 88 kg > Goal: 82 kg
    Lenght: 194 cm

    BMR: 2650 kcal
    Daily Kcal intake: 1650 kcal (1000 kcal deficit)
    Carbs: 50%
    Protein: 30%
    Fat: 20%

    Will this bring me to my goal? Or should I change something?

    Thnx a lot for the feedback ;)
    A height of 194cm and a weight of 88kg is already considered a 'healthy' weight. However, I would say what you're doing looks good! It's where I started off, more or less, though you should really add exercise in, and if so, maybe eat a little more.
  • deksgrl
    deksgrl Posts: 7,237 Member
    Set your goal for 500 kcal deficit per week instead of 1000. Since you don't have a lot of weight to lose, it is a more reasonable goal.
  • MitsieMits
    MitsieMits Posts: 12 Member
    500 kcal a week?
  • MitsieMits
    MitsieMits Posts: 12 Member
    Set your goal for 500 kcal deficit per week instead of 1000. Since you don't have a lot of weight to lose, it is a more reasonable goal.

    500 kcal a week?
  • deksgrl
    deksgrl Posts: 7,237 Member
    A day, sorry.
  • MitsieMits
    MitsieMits Posts: 12 Member
    I will keep the deficit at a 1000 kcal a day, see if I can follow it, without too many problems.
    If it's too much, I will try 750 kcal deficit.

    Changed my macro's to 40-40-20.
  • babyblake11
    babyblake11 Posts: 1,107 Member
    wouldnt you rather keep the most lean mass possible??
    just sayin'.
    if you wanna get smaller, the stay the same body fat.
    be my guest!
  • taso42
    taso42 Posts: 8,980 Member
    Your BMR is likely not 2650 kcal; I assume you meant your TDEE?

    Plan seems ok. Once you reach 82 kg, you might consider making the deficit 500 kcals instead of 1000.
  • taso42
    taso42 Posts: 8,980 Member
    Actually, now that I've done the conversion from metric... looks like you are indeed in the "normal weight" range. A deficit of 1000 is too aggressive. Go with a more reasonable 20% off of TDEE.
  • MitsieMits
    MitsieMits Posts: 12 Member
    Your BMR is likely not 2650 kcal; I assume you meant your TDEE?

    Plan seems ok. Once you reach 82 kg, you might consider making the deficit 500 kcals instead of 1000.

    You are right! I meant TDEE ;)

    I'm planning to go to 82 kg. Then start building muscle again.
    Why go down to 82 first? Well I used to work out a lot, but never seemed to get the muscle defenition I wanted, because my fat% was always too high.

    So I try a different approach now
  • MitsieMits
    MitsieMits Posts: 12 Member
    Actually, now that I've done the conversion from metric... looks like you are indeed in the "normal weight" range. A deficit of 1000 is too aggressive. Go with a more reasonable 20% off of TDEE.

    My fat% is 21,8%.
    And I read that it is best to cut down as fast as possible. Longer cutting isn't beneficial for your musclemass and strenght.. Or am I wrong now?

    I want to get to 82 as quick as possible, so I can start building up again.
  • MitsieMits
    MitsieMits Posts: 12 Member
    wouldnt you rather keep the most lean mass possible??
    just sayin'.
    if you wanna get smaller, the stay the same body fat.
    be my guest!

    The goal is to lower the bodyfat, by eating clean. When I get to 82 kg, I want to start the excercise again.
  • MitsieMits
    MitsieMits Posts: 12 Member
    Tried this for 3 days now..
    Still feeling good..
  • albertine58
    albertine58 Posts: 267 Member
    You might feel fine, but it's doing more harm than good. A higher deficit makes your life harder and your body softer over time- your body will shift its ratios of calorie-burning to preferentially hold onto fat and burn lean muscle for survival, which is exactly what you don't want to happen. The "Eat More to Lose More" threads/groups on here have some concise info about that, plus there have been some scientific studies; search on google scholar if you're a nerd like me. Believe me, I used to be like you and have a 1000cal deficit- you'll hurt your strength, plateau quickly and the weight comes back more quickly.
  • MitsieMits
    MitsieMits Posts: 12 Member
    You might feel fine, but it's doing more harm than good. A higher deficit makes your life harder and your body softer over time- your body will shift its ratios of calorie-burning to preferentially hold onto fat and burn lean muscle for survival, which is exactly what you don't want to happen. The "Eat More to Lose More" threads/groups on here have some concise info about that, plus there have been some scientific studies; search on google scholar if you're a nerd like me. Believe me, I used to be like you and have a 1000cal deficit- you'll hurt your strength, plateau quickly and the weight comes back more quickly.

    Hmm.. What should be a better way then?
    Eat as much as maintenance, and excersice the kcal away?
  • robpett2001
    robpett2001 Posts: 320 Member
    You might feel fine, but it's doing more harm than good. A higher deficit makes your life harder and your body softer over time- your body will shift its ratios of calorie-burning to preferentially hold onto fat and burn lean muscle for survival, which is exactly what you don't want to happen. The "Eat More to Lose More" threads/groups on here have some concise info about that, plus there have been some scientific studies; search on google scholar if you're a nerd like me. Believe me, I used to be like you and have a 1000cal deficit- you'll hurt your strength, plateau quickly and the weight comes back more quickly.

    Hmm.. What should be a better way then?
    Eat as much as maintenance, and excersice the kcal away?

    The number on the scale is really only useful to track when you have a large amount to shed (and even then, it really only tells you part of the story). When you get close to your goal weight (as you are), it's more productive to track your body fat percentage.

    Given that you're already at a healthy weight, and your focus now (as it oughta be) is on building muscle and being able to see that muscle, the answer is yes -- throw away the scale, track your body fat percentage instead, exercise hard and lift heavy, and eat at maintenance so those muscles have the fuel they need to GROW!

    And yes, I'm terribly jealous. :)

    I'm gonna go do some pushups now....

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