Doing the math....1000 calorie/day deficit possible?
midlifesally
Posts: 26 Member
Firstly, I"m learning so much here by reading the forums and the "stickies". Making me feel that this weight loss is possible! No, not possible, definitely will get done!
Here's my question: 1 lb = 3500 calories. To lose 2 lb/week = 7000 calorie deficit. 1000 calorie deficit per day. Is that even possible?
I'm just about to go look up my TDEE and stuff like that. (5'4" 200lbs, sedentary almost 50 year old female.)
Here's my question: 1 lb = 3500 calories. To lose 2 lb/week = 7000 calorie deficit. 1000 calorie deficit per day. Is that even possible?
I'm just about to go look up my TDEE and stuff like that. (5'4" 200lbs, sedentary almost 50 year old female.)
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Replies
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It *is* possible, but for someone who is on the smaller side, some of the deficit will have to be made up with exercise. It would be hard to create such a large deficit with just a food deficit alone.
Also consider - 2lbs a week is probably too high of a goal for you. It is usually recommended for those with more than 100lbs to lose. I'd aim for 1.5 lbs if I were you.0 -
Thank you. Do you know if the exercise burns given by MFP account for body weight or if they are just general estimates. I guess that's why everyone says only eat back half of what you burn.0
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Too high for you. Your BMR is 1590. That's how many calories you burn doing nothing in a day. Just eating your BMR alone will help you lose weight because you're probably not just sitting on the couch all day.midlifesally wrote: »Firstly, I"m learning so much here by reading the forums and the "stickies". Making me feel that this weight loss is possible! No, not possible, definitely will get done!
Here's my question: 1 lb = 3500 calories. To lose 2 lb/week = 7000 calorie deficit. 1000 calorie deficit per day. Is that even possible?
I'm just about to go look up my TDEE and stuff like that. (5'4" 200lbs, sedentary almost 50 year old female.)
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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midlifesally wrote: »Thank you. Do you know if the exercise burns given by MFP account for body weight or if they are just general estimates. I guess that's why everyone says only eat back half of what you burn.
They account for bodyweight.
It depends what entry. As a rule of thumb, the more details, the better the estimate will be. For example, the entry for "elliptical" is pretty general. It does not account for speed or resistance. I would be wary about that one. Same with entries like Volleyball, basketball, etc.
But an entry like "walking, 3mph" and entering the time will give you a reasonable estimate.
This blog helps explain
http://www.myfitnesspal.com/blog/Azdak/view/estimating-calories-activity-databases-1980410 -
Wow. Thank you. That's amazing. I am really surprised by that. Just doing nothing I am burning a lot of calories. Good heavens, I must have been eating a lot too to gain weight! lol
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3dogsrunning wrote: »It *is* possible, but for someone who is on the smaller side, some of the deficit will have to be made up with exercise. It would be hard to create such a large deficit with just a food deficit alone.
Also consider - 2lbs a week is probably too high of a goal for you. It is usually recommended for those with more than 100lbs to lose. I'd aim for 1.5 lbs if I were you.
I disagree, 2lbs/wk is not too high. If I at 125 lbs, 5'5" have been losing an average of 1.2 lbs/week over the last 7 straight weeks, eating 1600-1700 calories and cycling at least 10 hrs/week, then a 200 lbs woman eating a sensible diet, and exercising, can do twice as much or more, easily.0 -
Traveler120 wrote: »3dogsrunning wrote: »It *is* possible, but for someone who is on the smaller side, some of the deficit will have to be made up with exercise. It would be hard to create such a large deficit with just a food deficit alone.
Also consider - 2lbs a week is probably too high of a goal for you. It is usually recommended for those with more than 100lbs to lose. I'd aim for 1.5 lbs if I were you.
I disagree. If I at 125 lbs, 5'5" have been losing an average of 1.2 lbs/week over the last 7 straight weeks, eating 1600-1700 calories and cycling at least 10 hrs/week, then a 200 lbs woman eating a sensible diet, and exercising, can do twice as much or more, easily.
If she is sedentary her TDEE would be about 1908 calories. That would mean a 1000 cut for 2lbs a week would be 908, which is too low.
I specifically said if she wanted to aim for 2lbs a week she'd have to add exercise to try for a 2lb a week goal. With moderate level activity she'd be at 1464 per day for 2lbs a week.
The general recommendation is that 2lbs a week is for people with more than 100lbs to lose. I didn't say it wasn't possible, I was giving the general recommendation.
There is more to it than just hitting a calorie goal and weight loss per week goal. There is also sustainability and where you will be when you hit goal.0 -
I always assumed that the 1-2 lb/wk goal was for the average overweight person like the OP. People with >100 to lose are morbidly obese and should be able to lose double, at least.3dogsrunning wrote: »Traveler120 wrote: »3dogsrunning wrote: »It *is* possible, but for someone who is on the smaller side, some of the deficit will have to be made up with exercise. It would be hard to create such a large deficit with just a food deficit alone.
Also consider - 2lbs a week is probably too high of a goal for you. It is usually recommended for those with more than 100lbs to lose. I'd aim for 1.5 lbs if I were you.
I disagree. If I at 125 lbs, 5'5" have been losing an average of 1.2 lbs/week over the last 7 straight weeks, eating 1600-1700 calories and cycling at least 10 hrs/week, then a 200 lbs woman eating a sensible diet, and exercising, can do twice as much or more, easily.
If she is sedentary her TDEE would be about 1908 calories. That would mean a 1000 cut for 2lbs a week would be 908, which is too low.
I specifically said if she wanted to aim for 2lbs a week she'd have to add exercise to try for a 2lb a week goal. With moderate level activity she'd be at 1464 per day for 2lbs a week.
The general recommendation is that 2lbs a week is for people with more than 100lbs to lose. I didn't say it wasn't possible, I was giving the general recommendation.
There is more to it than just hitting a calorie goal and weight loss per week goal. There is also sustainability and where you will be when you hit goal.
But I agree, if she plans on continuing being sedentary, it's not going to work.0 -
Traveler120 wrote: »3dogsrunning wrote: »It *is* possible, but for someone who is on the smaller side, some of the deficit will have to be made up with exercise. It would be hard to create such a large deficit with just a food deficit alone.
Also consider - 2lbs a week is probably too high of a goal for you. It is usually recommended for those with more than 100lbs to lose. I'd aim for 1.5 lbs if I were you.
I disagree, 2lbs/wk is not too high. If I at 125 lbs, 5'5" have been losing an average of 1.2 lbs/week over the last 7 straight weeks, eating 1600-1700 calories and cycling at least 10 hrs/week, then a 200 lbs woman eating a sensible diet, and exercising, can do twice as much or more, easily.
Can I ask why, when you're 125lbs, you're losing a pound a week?0 -
I have been losing , roughly, 2 lbs per week for about 10 weeks, and it appears to be continuing now that I am at a normal BMI. I started at 185 at the end of June and I am now at about 160; I am a 5''8", 41 year old, sedentary woman who eats about 1500-1600 kcal per day.
That being said, I am guessing this rate will slow as my extra fat is lost.0 -
TavistockToad wrote: »Traveler120 wrote: »3dogsrunning wrote: »It *is* possible, but for someone who is on the smaller side, some of the deficit will have to be made up with exercise. It would be hard to create such a large deficit with just a food deficit alone.
Also consider - 2lbs a week is probably too high of a goal for you. It is usually recommended for those with more than 100lbs to lose. I'd aim for 1.5 lbs if I were you.
I disagree, 2lbs/wk is not too high. If I at 125 lbs, 5'5" have been losing an average of 1.2 lbs/week over the last 7 straight weeks, eating 1600-1700 calories and cycling at least 10 hrs/week, then a 200 lbs woman eating a sensible diet, and exercising, can do twice as much or more, easily.
Can I ask why, when you're 125lbs, you're losing a pound a week?
Was going to ask the same thing. I'm guessing she's burning through her muscles like crazy (well, maybe not the legs with all that cycling).
OP, as sedentary I don't think a huge deficit is a good idea, personally... you would have to eat very little to lose that much, and that's just not healthy.0 -
What most of them said above. OP your maintenance is c1900 calories, so its not practical to eat 900 calories a day which would be unhealthy. I would lower your target to 1lb a week so c 1400 calories whicch is healthier and more sustainable. If you choose to exercise on top of that and you are consistent then you could burn further calories, with the option of eating them back. You do have to do a lot of exercise if you wnat to burn significant calories though.0
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Bikers like to be lighter? I've seen male marathon runners at 6'0 weight like 135lbs.TavistockToad wrote: »Traveler120 wrote: »3dogsrunning wrote: »It *is* possible, but for someone who is on the smaller side, some of the deficit will have to be made up with exercise. It would be hard to create such a large deficit with just a food deficit alone.
Also consider - 2lbs a week is probably too high of a goal for you. It is usually recommended for those with more than 100lbs to lose. I'd aim for 1.5 lbs if I were you.
I disagree, 2lbs/wk is not too high. If I at 125 lbs, 5'5" have been losing an average of 1.2 lbs/week over the last 7 straight weeks, eating 1600-1700 calories and cycling at least 10 hrs/week, then a 200 lbs woman eating a sensible diet, and exercising, can do twice as much or more, easily.
Can I ask why, when you're 125lbs, you're losing a pound a week?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I am 46, 5'7" and maintain between 155-160 on 2100 net calories per day. I had more than 1000 calorie deficit yesterday thanks to a 4 hour hiking/climbing adventure. I may have had more than MFP logged because a) my pack was 25 pounds, and the entry I used in the database says 10-20 and b) the entry says hiking, but there was actually some rope use involved at the very top. it can be done, but it would be hard for me to do it daily. I aimed for 1 or 1.5 pounds per week when I was losing.
My husband had no trouble with a 1000 calorie deficit when he went from 265 to 230. He's 6ft tall and has an active job. He cut to his TDEE and dropped weight gradually over eight months.0 -
3dogsrunning wrote: »If she is sedentary her TDEE would be about 1908 calories.
Unlikely, a 200 lb woman is typically a 125 lb woman carrying 75 lbs of fat rather than a 200 lb athlete so the BMR is overstated by the weight based predictors (which were devised using fairly light people long ago in the main). Lean body mass based calculations are more useful in these cases and come out with lower numbers.
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