850kcal deficit too much?

ctpeace

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?

Francl27

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

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

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

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?