What kind of deficit's are y'all running?

[scared_salad1]

Common advice says when trying to lose weight, a safe pace is 1-2lbs a week, which equates to 500-1000 cal deficit.

However I do see some people on GLPs saying they are only eating 1k-1200 cals a day, which for me would be an insane deficit. Just curious what other people are running.

 

[littledragon25]

I lose 2.1lbs on average a week, according to shotsy.

I'm eating between 1200-1400 calories a day on average. I prioritise getting enough protein (95-125g) and fibre (20-25g). I also drink 2-4 litres of water daily.

I'm 189lb woman who does an average amount of walking for exercise and slacks big time on resistance training.

 

[nevets]

I use MFP and aim for 2lbs a week. I'm pretty conscious about trying to keep muscle mass while losing weight, so MFP says 2400 but I usually get around 1600-2000 on zepbound

 

[loveisinthearies]

I’m 5’4” 221 lbs and my deficit should be about 1500 cals. But I’m probably clocking 1,000-1,200 daily average.

It’s not ideal, and I’m worried about potentially having to lower my cals from this point in the future.

 

[ProfPep]

Down 20lbs in 60 days so must be 1,100-1200 kcal daily deficit. Only exercising about 500kcal a day down from 1000/day pre reta, due to lack of motivation. Almost to GW (85kg, 6'3").

 

[Mastodon]

I do 1-1.2k ish daily

 

[scared_salad1]

For those that are saying 1k+ deficits....did you start that high or work your way up as weight loss slowed?

 

[Mastodon]

For those that are saying 1k+ deficits....did you start that high or work your way up as weight loss slowed?

I started high naturally and tested out even higher with reta. I seem to find a balance with sustainable for a few months and fast enough

1300 calories a day was too low
1500-1700 seems to be a sweet spot

You gotta test it out with long-term mindset. If you're new to the game, choose moderation

 

[ProfPep]

For those that are saying 1k+ deficits....did you start that high or work your way up as weight loss slowed?

By definition, if weight loss is slowing then the calorie deficit has gotten smaller. It's just harder to measure changes in metabolism than calories in or Watts produced during exercies.