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Too high of a deficit
andrewuhring
Posts: 6 Member
So I've recently been trying to lose weight again and I've come into bit of an issue; I always run a rather high calorie deficit. I'm a student so I'm always on the go. I eat a relatively small breakfast and I usually don't have time for lunch, so I bring breakfast bars to class with me. But, being a student, I walk a lot, to and from classes every week day. Now assuming I eat a rather large dinner 1000 calories, I still run a calorie deficit of about 700. Am I right to assume this is too high?
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Replies
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Can you provide your stats (yes I know you're a male) and open your diary?0
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500 is moderate. I think 700 is fine as long as you can successfully sustain it whilst not losing muscle mass and or going on binge sprees often.0
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What are your total calories for the day on average? How tall are you? How old are you? Are you male or female? (Assuming male from your username!) How much do you currently weigh? The answer is dependant on all these factors
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Oh, I'm sorry. I'm 6'2, 18 years old, and male. Currently I'm around 244lbs. Usually I'll total around anywhere from 1000-1500 calories.0
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andrewuhring wrote: »Oh, I'm sorry. I'm 6'2, 18 years old, and male. Currently I'm around 244lbs. Usually I'll total around anywhere from 1000-1500 calories.
The MINIMUM you need to eat is 1500 calories (your deficit is built in and you will still lose). Your BMR is 2400, IF you sat at a desk all day your TDEE would be 2880. YES, your deficit is too large. You should be eating around 2300 to lose. You did not get to 244 by not knowing what to eat. Make this a sustainable change.0 -
The problem is that in the past I've had time to eat lunch and didn't exercise as much. Now that I don't eat a big lunch and I'm walking a significant amount more, I have a bigger deficit. Should I try to collapse that with a larger dinner? I've read other places that you should avoid larger meals as it slows the metabolism.0
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andrewuhring wrote: »The problem is that in the past I've had time to eat lunch and didn't exercise as much. Now that I don't eat a big lunch and I'm walking a significant amount more, I have a bigger deficit. Should I try to collapse that with a larger dinner? I've read other places that you should avoid larger meals as it slows the metabolism.
NOT true. It's all about the overall deficit.
Bring something you can eat on the go. Quest bars, cheese sticks, or just grab a sandwich.0 -
Average of your weight loss over 3 or better 4 weeks you don't want more then 2 lbs a week average or 1 lb of it was your choice. Taken the average you can adjust your calorie intake but at the same time keep an evil eye on your macros ensure they stay balanced0
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Intermittent fasting on a 16 / 8 schedule might be good for you. I have read that women don't benefit from it but I did it for 1.5 weeks and dropped 8 lbs so if it worked for me as a woman then it might work for you too. Actually looking at your schedule you could probably do a 20 / 4 split and make that work. You just fast for 20 hours starting with your last meal before bed, start counting the hours after that meal and carry them over to the next day, when 20 hours have passed then you have a 4 hour window to consume all of your calories and then you start all over. You would basically skip breakfast and then pig out for 4 hours lol.0
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6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.0 -
Adding: How much do you THINK you burn? Because I think you're a rare case where you're burning more than you think you are. Your deficit, if you're walking quite a lot but do NO other exercise, is more like 1500-2500 calories. That's really high.
I think you should get a fitbit and sync it. It's crazy accurate!
If you're actually burning 3500 calories a day, a 1500-calorie diet is edging into extreme, depending on your body composition. 2,000 is going to be better.
Your burn will change as you lose weight.-1 -
Sounds a bit much too soon. just my opinion though0
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MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
Now this makes me laugh!!
OP, listen to Lifting4lis, she knows what she is talking about!!0 -
MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
The minimum is 1500 net calories for a male .... and even that is only for a very limited number of people. You keep recommending too low of an intake for young people. Your posts are at best irresponsible.0 -
brianpperkins wrote: »MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
The minimum is 1500 net calories for a male .... and even that is only for a very limited number of people. You keep recommending too low of an intake for young people. Your posts are at best irresponsible.
QFT.
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Liftng4Lis wrote: »andrewuhring wrote: »Oh, I'm sorry. I'm 6'2, 18 years old, and male. Currently I'm around 244lbs. Usually I'll total around anywhere from 1000-1500 calories.
The MINIMUM you need to eat is 1500 calories (your deficit is built in and you will still lose). Your BMR is 2400, IF you sat at a desk all day your TDEE would be 2880. YES, your deficit is too large. You should be eating around 2300 to lose. You did not get to 244 by not knowing what to eat. Make this a sustainable change.
I'll cosign this. I suggest taking a look at this thread also: http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants
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MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
AGAIN, you're promoting under eating? HE'S 18 years old!0 -
Liftng4Lis wrote: »MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
AGAIN, you're promoting under eating? HE'S 18 years old!
I've reported it again. I hope this thread isn't closed. Poor guy needs help.
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Liftng4Lis wrote: »MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
AGAIN, you're promoting under eating? HE'S 18 years old!
? They told them to eat more, not less.0 -
Liftng4Lis wrote: »MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
AGAIN, you're promoting under eating? HE'S 18 years old!
? They told them to eat more, not less.
She's telling someone with a BMR of 2400 to eat 1400 calories, thus promoting under eating.0 -
MamaBirdBoss wrote: »Adding: How much do you THINK you burn? Because I think you're a rare case where you're burning more than you think you are. Your deficit, if you're walking quite a lot but do NO other exercise, is more like 1500-2500 calories. That's really high.
I think you should get a fitbit and sync it. It's crazy accurate!
If you're actually burning 3500 calories a day, a 1500-calorie diet is edging into extreme, depending on your body composition. 2,000 is going to be better.
Your burn will change as you lose weight.
Please. If you're going to give advice to young people, or ANYONE, learn the appropriate and SAFE caloric minimums.0 -
Liftng4Lis wrote: »MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
AGAIN, you're promoting under eating? HE'S 18 years old!
? They told them to eat more, not less.
Said poster is still recommending calories under MFP lowest recommendation for men.The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!0 -
MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
yea, sorry dead wrong.
that would be 1500 NET calories. So if op burned 200 he would eat 1700 - 200 = 1500 net..
Please stop advising people to engage in VLCD diets, it is unsafe and dangerous.0 -
Liftng4Lis wrote: »MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
AGAIN, you're promoting under eating? HE'S 18 years old!
? They told them to eat more, not less.
Said poster is still recommending calories under MFP lowest recommendation for men.The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
I took that as them saying, "THIS IS YOUR ABSOLUTE MINIMUM FOR YOUR STATS. Do not go below!"
I guess it depends on how it was read.
/edit Huh, I also thought lowest for men was something else. I guess their height added to that.0 -
Liftng4Lis wrote: »MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
AGAIN, you're promoting under eating? HE'S 18 years old!
? They told them to eat more, not less.
Said poster is still recommending calories under MFP lowest recommendation for men.The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
I took that as them saying, "THIS IS YOUR ABSOLUTE MINIMUM FOR YOUR STATS. Do not go below!"
I guess it depends on how it was read.
/edit Huh, I also thought lowest for men was something else. I guess their height added to that.
Which is exactly why she has no business giving advice to the young man.0 -
Liftng4Lis wrote: »MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
AGAIN, you're promoting under eating? HE'S 18 years old!
? They told them to eat more, not less.
Said poster is still recommending calories under MFP lowest recommendation for men.The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
I took that as them saying, "THIS IS YOUR ABSOLUTE MINIMUM FOR YOUR STATS. Do not go below!"
I guess it depends on how it was read.
/edit Huh, I also thought lowest for men was something else. I guess their height added to that.
The absolute minimum she gave is below the absolute minimum.0 -
Liftng4Lis wrote: »MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
AGAIN, you're promoting under eating? HE'S 18 years old!
? They told them to eat more, not less.
Said poster is still recommending calories under MFP lowest recommendation for men.The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
I took that as them saying, "THIS IS YOUR ABSOLUTE MINIMUM FOR YOUR STATS. Do not go below!"
I guess it depends on how it was read.
/edit Huh, I also thought lowest for men was something else. I guess their height added to that.
no, the absolute minimum recommended was lower than what the absolute minimum is.0 -
brianpperkins wrote: »MamaBirdBoss wrote: »6'2" male???? Seriously, DO NOT EAT 1000 calories. Even 1200 (which most literature supports as the lower bound for men) is too little at 6'2". The low calorie diet range for men is 1200-1500 calories. You should be eating at least 1400, given that you're over average height!
Because you weigh 244lbs, you can safely run a 2lb-a-week high deficit. But that deficit has to come ON TOP OF what you need for general health.
If you want to lose faster, walk or run more.
Once you hit 200lbs, there are some fancy calculations that you can do, but basically, don't lose more than 1% of your body weight per week is a decent rule for MOST people.
If you start to get into the lower range of normal OR put on muscle, you should drop that to .5% per week. 1% is unsafe for some people.
The minimum is 1500 net calories for a male .... and even that is only for a very limited number of people. You keep recommending too low of an intake for young people. Your posts are at best irresponsible.
Yup. Advocating an increase in calorie expenditure, without focusing on the excessive NET deficit is bad form. OP needs to eat more, suggesting extra walking or running to lose faster only means eating even more.0 -
Anyway. Ways to add more calories for you... Snacks. Bring snacks with you! Eat while walking. Do what ya gotta do to hit your minimum!0
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this is my standard advice:
1. Enter stats into MFP and set for x amount of weight loss.
2. Eat to the number that MFP gives you.
3. get a food scale and weigh all solid foods, and as many liquids as possible.
4. log everything
5. make sure that you are using correct MFP database entries
6. realize that there are no bad foods and that while the majority of foods should come from nutrient dense sources, there is nothing wrong with having pizza, ice cream, cookies, etc, as long as ones micro and macro needs are met.
7. macro setting are typically .85 grams of protein per pound of body weight; .45 grams of fat per pound of body weight; fill in rest with carbs.
8. find a form of exercise that you like and do it < not necessary for weight loss, but is for overall health and body comp.
couple stickies I would recommend:
Recomposition:
http://community.myfitnesspal.com/en/discussion/comment/33125652#Comment_33125652
Bulking:
http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners
sidesteels guide:
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants
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This discussion has been closed.
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