Healthy Deficit?

mommadearest3
mommadearest3 Posts: 27 Member
in Fitness and Exercise
I'm just wondering what a healthy deficit would be....I don't want to go overboard, but I'm obviously wanting to lose weight.

My calorie goal is 1390/day, and I'm burning anywhere from 500-750 calories. I eat back some of my calories (100-200) and I feel fine, but is that healthy? Should I be eating more? Keep in mind, after my "extra" calories are added on, I am still consuming around 1390.

Thanks

Replies

  • SnuggleSmacks
    SnuggleSmacks Posts: 3,731 Member
    A healthy deficit depends on how much you have to lose.
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 75+ lbs to lose 2 lbs/week is ideal.
  • shmerek
    shmerek Posts: 963 Member
    I personally wouldn't do more that a 20% deficit under my TDEE
  • donyellemoniquex3
    donyellemoniquex3 Posts: 2,384 Member
    Didn't need to post this twice...
  • SinCityFit
    SinCityFit Posts: 96
    From reading around for years it was published in a journal that tests showed that a person can burn up to 31 calories per day from fat. So let's take me, 129 lbs, let's assume 20% body fat or so, that's about 26 lbs of fat, times 31, that's 806 calories. So me in particular should not have a deficit larger than that. I've been recuperating from an accident and haven't measured BF in weeks but I use one of those handheld monitors. I think it's one of the best ways to calculate a deficit.

    And that's total deficit. If I burn 1500 at rest and exercise 1000 that day, that's 2500 total out, I should be eating at least 1694 that day.
  • mommadearest3
    mommadearest3 Posts: 27 Member
    Didn't need to post this twice...

    Sorry, I posted it in fitness and realized it should probably be in diet. Why bother commenting if you have nothing positive to say?
  • mommadearest3
    mommadearest3 Posts: 27 Member
    Thank you
  • donyellemoniquex3
    donyellemoniquex3 Posts: 2,384 Member
    Didn't need to post this twice...

    Sorry, I posted it in fitness and realized it should probably be in diet. Why bother commenting if you have nothing positive to say?

    Positive reinforcement really doesn't exist on the internet, doll.
  • Unknown
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  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    it's also going to depend on your workouts. i know for me, i'm really into lifting and want to avoid stalls as much as possible and i'malso trying to improve my 5k time a bit, this when means i cant eat at too much of a deficit unless i risk not having enough energy to do what i want. so i try to stick to a 10-15% deficit on average.

    i tried doing a 1000 calorie deficit for a while to lose 2 pounds a week (which was about a 40% deficit) and it was terrible. i would come home from the gym and immediately fall asleep after i sat down to relax (i called it the deadlift coma :laugh: ) and then it would take me more time to repair and recover for the next session

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