Is 700 calorie daily deficit too much or healthy?
AlicjaiWojtek
Posts: 67 Member
Hey everyone, is a 700 calorie daily deficit too much or healthy? From now until end of July as I'm moving and meeting a guy I met online and that's what I'd need to reach (or get close to) a goal weight!
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That depends entirely on how many calories you ARE consuming everyday. What is your daily caloric intake?1
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What are your stats (current weight, goal weight, height...)? A lot depends on how much you have to lose.2
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To lose 1 lb a week, you need a 500 calorie deficit per day. I believe MFP still considers it "safe weight loss" to have a deficit up to 1000 calories per day, which would be 2 lbs a week.
It might also depend on how much weight you have/want to lose. I suggest putting your goal into the app (you want to lose 1 lb a week? 2 lbs a week?) and use that calorie goal and take the guess work out of it
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It's going to depend on how much weight you have to lose. If my uncaffeinated math is correct, you're looking at around 15 lbs? A 500 calorie deficit is probably more reasonable, and at this point you would probably want to look at body composition more than scale number.0
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It entirely depends on your current statistics. A 700 calorie daily deficit is about 1.5 lb per week, which is a bit on the fast side unless you're obese. Are you able to sustain a 7000 calorie deficit and still net above 1200 calories every day?0
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AlicjaiWojtek wrote: »Hey guys thanks for the replies, sorry for not being more detailed. I'm 5'3''....130 lb...wanting to get to 108 lb. I was 108 lb 2 months ago but shot up to 130 because of emotional eating. But, I have an active lifestyle and usually walk 3-4 hours a day so most of my caloric burn would come from the walking...
700 cal is quite large with that amount to lose. set to lose 1 lb/week when with 15 left change that to 0.56 -
edited because question has already been asked and answered-1
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yes with your stats that is too much of a deficit.
you are already within a healthy weight range, your rate of loss should be 0.5/lb a week (at most 1lb a week maybe for the first few pds). You also should not eat under 1200 calories and should eat back exercise calories.
and if the guy is bothered that you lost 10lbs VS 30lbs he aint worth it. you don't need to lose any weight for a guy.13 -
AlicjaiWojtek wrote: »By the way MFP told me to eat 1200 calories a day but it didn't say how much of a deficit that would be.
change your goal to lose 1 lb/week, see what it gives you then0 -
AlicjaiWojtek wrote: »Hey guys thanks for the replies, sorry for not being more detailed. I'm 5'3''....130 lb...wanting to get to 108 lb. I was 108 lb 2 months ago but shot up to 130 because of emotional eating. But, I have an active lifestyle and usually walk 3-4 hours a day so most of my caloric burn would come from the walking...
In that case... no. You're in the 'healthy' weight range, trying to lose a few vanity lbs. A deficit of 700 calories is far too high; your body just can't burn fat that fast, so you'll lose muscle as well, and you'll find yourself lacking in enough energy to do much walking!
A deficit of 250 calories per day is safe for you - that's 0.5 lb per week.5 -
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AlicjaiWojtek wrote: »Thanks all of you for taking the time to reply. So I guess I should aim for 0.5 lb a week, I had put 1 lb a week on MFP. Yeah, Wojtek said he doesn't care which weight I'll be at, I'd like to be back to my thin self but it's most important to be healthy and not compromise anything with health~ What do you mean by "eat back exercise calories"? Aren't exercise calories supposed to be making a deficit so I don't have to cut back on food calories?
This site gives you your deficit assuming no exercise, so in order to lose your goal amount of weight, and not more (too fast), then you should be eating them back to keep your deficit consistent2 -
AlicjaiWojtek wrote: »Thanks all of you for taking the time to reply. So I guess I should aim for 0.5 lb a week, I had put 1 lb a week on MFP. Yeah, Wojtek said he doesn't care which weight I'll be at, I'd like to be back to my thin self but it's most important to be healthy and not compromise anything with health~ What do you mean by "eat back exercise calories"? Aren't exercise calories supposed to be making a deficit so I don't have to cut back on food calories?
When MFP gives you your calorie goal, it already includes the deficit you asked for. Any exercise you do (above your base activity level) makes the deficit bigger. That isn't necessarily a good thing! So you eat back any calories you used up in exercise. Although some people find that MFP overstates exercise calories, so you might want to start by eating back 2/3 of them and adjust as you see how that works for you.
Incidentally, MFP will never give you a calorie goal of less than 1200, no matter what rate of loss you ask for. Eating less than that puts you at risk of not getting basic nutrition. So given your stats, it's likely that 1200 wouldn't have given you a deficit of 700 calories anyway.5 -
When you reach an healthy weight, I'm pretty sure an intensive work out program would give you results you would like more then losing weight (and being the dreaded skinny-fat)... you could try one of the many strenght training program (a 90 days program maybe?)... You can still track calories and I think yes 0.5 lbs is more realistic and healthy... but I would focus on inch (measure your body parts with a tape)1
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I think you have gotten the advice you need. I will just add that you are looking at some life changes that could be really stressful. My suggestion is to ask yourself how you can be kind to yourself along the way.6
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What did you set your activity level at? If you are walking a lot in your daily life, you may want to incorporate it that way, and set your activity as active or very active. Then you wouldn't account for it as additional exercise. If you set your activity level as sedentary or lightly active, you would want to add that as additional exercise and eat back the calories.
My other comment is that if you gain 22 pounds in 2 months, a good portion of that was probably not fat but increased water weight due to the change in eating habits. When you get back on track with normal eating, I would imagine you will see a good amount of that weight burn off pretty quickly. So you probably have less than 22 pounds of fat to lose. I think 1/2 a pound a week would be best to create your deficit, certainly no more than 1 pound. Based on your activity level, you'll want to be eating considerably more than 1200 calories.0 -
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AlicjaiWojtek wrote: »I think you have gotten the advice you need. I will just add that you are looking at some life changes that could be really stressful. My suggestion is to ask yourself how you can be kind to yourself along the way.
Yeah, I feel like I've gone from emotional binge eating daily for 2 months to eating regular amounts at every meal because I've met a guy online but I know I shouldn't rely on that...at the same time I love that I feel motivated to do things.....Thank you for your reminder of being kind to myself
Being kind to yourself should probably also involve seeing a therapist.6 -
It’s good to have goals and motivation to be healthy but you also need to consider how much of your self worth and inspiration for being healthy is coming from YOU and not because you are interacting with some guy online. Guys come and go but your health and well being is forever...7
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