850kcal deficit too much?

ctpeace
ctpeace Posts: 327 Member
in Food and Nutrition
Ok everyone, MFP set me at 1200kcal net per day, which is an 850kcal deficit apparently. I eat back exercise calories. On days that I have significant workouts (400+ kcal burned), it's almost difficult to eat back the calories for me, but I admit that it's a little difficult on non-workout days to stay at 1200. Has anyone had good/bad experiences with deficits greater than 500kcal (that's a number I've seen thrown around a lot.) In less than 2 weeks I've lost 4 lbs, and I've had 2 cheat meals (although I don't think either threw me off more than 350 kcal, I didn't record last night's because it was a buffet). I'm thinking about finishing out the week and then doing two weeks at 1400kcal per day to see what the scale and tape measure say. Any thoughts?

Replies

  • Francl27
    Francl27 Posts: 26,371 Member
    It should only put you at 850 deficit if you choose the 'lose 2lb a week' setting, which isn't recommended. Bump that to 1lb a week.
  • ctpeace
    ctpeace Posts: 327 Member
    Thanks, fat2fit helped me too. I have to admit I really would like to lose 2 lbs a week though! I did both last week and this week, but I think I'm under my BMR (I know, horror!) Can I still lose quickly if I bump it up to 1550?
  • tomg33
    tomg33 Posts: 305 Member
    Water fluctuations have a huge effect on scale weight, and weight loss tends to happen irregularly so you can't look at a period of a couple weeks and think you'll lose that fast (or that slow) forever. The only sensible method is to maintain a caloric deficit which you can handle until you reach your goal weight, slowly reducing your intake as necessary along the way.

    Also, the larger your maintenance, the more of a deficit you can run. I am a young, active male with an above average amount of muscle and about 30 lb left to lose, so I can lose 2lb/week because my maintenance is ~3500, however even then it's fairly difficult for me to not give in and overeat at that level so I typically take in ~2700.
  • ctpeace
    ctpeace Posts: 327 Member
    Thanks, I'm not really sure what to put for "activity". I put sedentary, b/c I have a desk job and don't have much activity in my normal daily stuff, but I did just train for and run a 1/2 marathon and continue to run and cross train (try to do 6 days a week, do at least 4).

    Also, I have 60 lbs left to lose! So 2 lbs a week doesn't really sound that unreasonable to me, am I wrong?

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