calorie deficit help

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Anabth
Anabth Posts: 16 Member
in Health and Weight Loss
Hey
So I was wondering how much calorie deficit per day is actually healthy or good for my weight loss.. any advice on that?

Replies

  • juggernaut1974
    juggernaut1974 Posts: 6,212 Member
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    What is your current height/weight, activity level, and what are your goals?
  • TeaBea
    TeaBea Posts: 14,517 Member
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    It's generally not a one-size-fits-all

    Pound per week goals
    75+ lbs set to lose 2 lb range
    Between 40 - 75 lbs set to lose 1.5 lb range
    Between 25-40 lbs set to lose 1 lb range
    Between 15-25 lbs set to lose 1 -.50 lb range
    Less than 15 lbs set to lose 0.5 lbs range

    People with lots of weight to lose can go with higher deficits.
  • TeaBea
    TeaBea Posts: 14,517 Member
    edited June 2015
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    TeaBea wrote: »
    It's generally not a one-size-fits-all

    Pound per week goals
    75+ lbs set to lose 2 lb range
    Between 40 - 75 lbs set to lose 1.5 lb range
    Between 25-40 lbs set to lose 1 lb range ..........> 500 calories
    Between 15-25 lbs set to lose 1 -.50 lb range
    Less than 15 lbs set to lose 0.5 lbs range

    People with lots of weight to lose can go with higher deficits.

  • whmscll
    whmscll Posts: 2,254 Member
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    I am only needing to lose 7-10 pounds more, 13.5 pounds total, and am comfortably losing 1 lb a week, so the ranges above are definitely just a guideline, a starting point. MFP said I should eat 1200 calories a day but I'm more comfortable at 1300-1400 a day plus eating back at least half of my exercise calories, and with that I am losing 1 lb a week.
  • LKArgh
    LKArgh Posts: 5,179 Member
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    Anabth wrote: »
    Hey
    So I was wondering how much calorie deficit per day is actually healthy or good for my weight loss.. any advice on that?

    If you have around 30 lbs to lose as your profile indicates, set your goal to about 0.5 to 1 lb per week. Eat what MFP tells you to eat and in a few weeks figure out if you should increase or decrease calories.
  • Anabth
    Anabth Posts: 16 Member
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    @aggelikik what do you mean by eat what MFP tells you to eat ?
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
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    The number of calories.
  • Anabth
    Anabth Posts: 16 Member
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    Oh okay yeah makes sense thanks
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
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    The amount of a deficit will vary per person and their goals. Remember that sustainability is going to be key to keeping it off.
  • SezxyStef
    SezxyStef Posts: 15,268 Member
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    TeaBea wrote: »
    It's generally not a one-size-fits-all

    Pound per week goals
    75+ lbs set to lose 2 lb range
    Between 40 - 75 lbs set to lose 1.5 lb range
    Between 25-40 lbs set to lose 1 lb range ..........> 500 calories
    Between 15-25 lbs set to lose 1 -.50 lb range
    Less than 15 lbs set to lose 0.5 lbs range

    People with lots of weight to lose can go with higher deficits.


    I used these guidelines the entire time I was losing until I got to goal.

    It worked well esp near the end when you need to start reverse dieting to get up to maintenance.

    If you are eating bare minimum and then go to maintenance in a short time you see an influx in weight gain...yes lots is glycogen stores and water but it's wham...

    If at 15lbs left you change to 1/2lb a week you are close to maintenance anyway so adding in 50-100 when you hit goal is easy and doesn't "shock" you.

    It may seem like a long time to lose the last bit of weight but to be honest...it was the best time for me as I was eating lots and seeing my exercise get better (I lift heavy)...

    and there were more treats which is always a good thing...

    PS keep in mind I didn't always lose 1/2lb a week...it was an average tho...some weeks it would be 1 or 1.5 then 3 weeks of nada...then another 1lb...then maybe 1/2lb.

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