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Question regarding the 20% deficit guideline...

_errata_
_errata_ Posts: 1,653 Member
in Social Groups
I am trying to find research on what an optimal deficit is. The 20% number is frequently used as a part of TDEE and was wondering what the scientific basis for its recommendation is.

Thanks!

Replies

  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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  • SideSteel
    SideSteel Posts: 11,068 Member
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  • neanderthin
    neanderthin Posts: 10,261 Member
    That may be difficult to find. Optimal may not necessarily have the same meaning for individuals. Smaller deficits are more manageable in regards to compliance but take longer and can be derailed quite easily from simple miscalculations or missteps. Bigger deficits have a better weight reduction track record but also have it's shortcomings in regards to those same compliance goals and can also have negative health consequences.........optimal for me is generally a larger deficit and a larger surplus for cut and bulk cycles.
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    I'd be surprised if there are specific studies supporting the -20% number, but basing your deficit on a percentage of your TDEE means that your calorie goal takes your TDEE into account, which is appropriate, and 20% tends to result in a moderate deficit for most people. You will also see other cuts from TDEE (10% even up to 35%) recommended at times depending on the situation, so I don't think there's magic about the 20% or that it's best for everyone in every situation.

    The optimal deficit is going to depend on many different factors, not the least of which is personal preference and adherence, so there is no single optimal deficit, only an optimal deficit for you at any given time.
  • _errata_
    _errata_ Posts: 1,653 Member
    Thank you for your responses. I definitely get and understand that people have different goals and thus require different needs in terms of a deficit. To clarify, I just want to know if there is research indicating that 20 % is an optimal amount to maximize fat loss and minimize negative health effects.
  • SideSteel
    SideSteel Posts: 11,068 Member
    Thank you for your responses. I definitely get and understand that people have different goals and thus require different needs in terms of a deficit. To clarify, I just want to know if there is research indicating that 20 % is an optimal amount to maximize fat loss and minimize negative health effects.

    In the April (I think) edition of Alan Aragon's research review, Menno Henselmans does a guest article on deficit size where he reviews a study on this. It would lend some evidence to a moderate deficit being a good idea.

    When I get back online and have some time I can link the study but I can't go into his review of it since it's paid content.

    If you're an AARR member though, check around April/May 2013 I believe.
  • DatMurse
    DatMurse Posts: 1,501 Member
    Thank you for your responses. I definitely get and understand that people have different goals and thus require different needs in terms of a deficit. To clarify, I just want to know if there is research indicating that 20 % is an optimal amount to maximize fat loss and minimize negative health effects.
    http://forum.bodybuilding.com/showthread.php?t=109897051

    I have done 50% before. However, higher bodyfat % you have. the higher deficit you should be able to handle(physically). mentally 50% was a big strain on me.

    How you can go high deficit one day and go on a normal deficit on others. this is just a strategy. Now for a new dieter, I wouldnt recommend it. If anything you could possibly go to 30%-40 deficit. The general rule is if your performance drops(that is not normal for someone who is cutting) you need to increase cals

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