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

[Maximus]

I ran a deficit of tdee-500cal until I hit 1500. In the past, if I went under 1500 I would start to feel sluggish and weak.

 

[zarroc]

I eat 1350-1400kcal a day, some days higher (eating out or with friends).

Average at 1400kcal... Which is weird actually. I'm losing 0.6kg a week (1.3lbs) right now. But that implies a deficit of 700kcal, meaning my maintenance would be 2100kcal. I can only wish my maintenance was that high lol 5'4 life

Should go into maintenance end of December, will figure it out then...

 

[AndyPanda]

Mainly mental and emotional.

 

[zarroc]

I've been tracking [calories] vs [weight loss the next day] and it's interesting. Not perfect but I enjoy seeing the correlation take shape. I want to play around with longer calorie windows.

Although if it is to be believed, my maintenance calories would be like 1500kcal... But as mentioned above I'm losing 1.3lb/week on 1400kcal/day, which suggests 2100kcal maintenance. The math isn't mathing!

Anyone having contradictory data when they look at difference sources?

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[zootielolo]

I'm running a 3520 calorie per day deficit according to MFP. I'm 6'4, 239 lbs now (started at 321, started Tirz at 307), and eat between 1700-2100 calories a day, averaging about 230g protein a day and 45g fiber. Avg weight loss per week is 6.1 lbs, and am currently on 7.5mg / week. Having said that, I have made very significant changes to my diet and exercise regime. I eat EXTREMELY clean, and I walk 19.88 miles a day every day currently, burning 2408 calories per day walking. I have a walking desk treadmill, so I walk about 6 hours 40 minutes a day at work as well as on the weekends. If I were not walking so much, there is no way I could run such a large deficit. I have talked to my doctor about my rate of loss / exercise / diet, and he told me not to change anything and to keep going. I expect the rate of loss to slow down as I get closer to my goal weight (175lbs).

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[jwilson1828]

Wait we track that? I started at almost 420lb like 8 weeks ago. I started with reta and did 2mg for 3 weeks, 4mg for 3 weeks, and am now on the second week of 6mg. I literally have to remind myself to eat. I used to be hungry ALL THE TIME and would snack relentlessly. Now I get some protein in the morning and then eat supper around 6pm. Sometimes I have light lunches but am often just not hungry. If I had to guess, I would say like 1200-1800 calories depending on the day and the meal I make for the family for supper. Overall, I have no complaints other than heartburn is crazy. Down like 25 pounds and there was a bunch at the beginning for water weight and what not.

 

[peptidepattywatty]

I'm not counting. Whenever I count calories, I lose my mind and barely any weight. I just try to eat a maximum of 2 meals a day, maybe a snack. Also crap ton of water. Doing that, I've consistently lost 2.8 lbs a week.

 

[Not_Your_Dad]

When I started on compound, the telehealth provider suggested 1500-1900 day, with 100g protein. I tracked diligently for a while, but then it just got exhausting. Tirz has dramatically curbed my appetite, and as I've lost weight, I just simply CANNOT eat like I used to (not like that is a bad thing).

I'd guess some days I struggle to eat 1000 cals, most days I'm 1600-1900, and occasionally I'll hit 2200-2500, but I feel like absolute hell when I do that. It's weird coming in as someone who used to eat 4000+ cals on a daily basis.

 

[hypnosisguy]

I've been tracking [calories] vs [weight loss the next day] and it's interesting. Not perfect but I enjoy seeing the correlation take shape. I want to play around with longer calorie windows.

Although if it is to be believed, my maintenance calories would be like 1500kcal... But as mentioned above I'm losing 1.3lb/week on 1400kcal/day, which suggests 2100kcal maintenance. The math isn't mathing!

Anyone having contradictory data when they look at difference sources?

View attachment 9766

You aren't taking food weight or salt into account. The food weight in your digestive track from the previous day and the retained water from consumed salt dominate a daily loss chart like this, while actual fat (and lean tissue) loss can be hard to see.

 

[Musling]

i drink 3 protein shakes a day (2x weigh protein, 1x casein), no breakfast, 300g "skyr" for lunch, and 1 portion of whatewer my family is eating for dinner, and 3x1hour training each week.. my main focus is enough protein to not loose muscle mass... 1½ month of reta made me loose 4 kg, that seems like a fine rate to me

 

[memorex00]

I use MacroFactor app to track my weight and use the data from the coached feature. I can override it if I need to. Right now it has me at a target of losing 1.85 pounds per week and about 920 calories per day. It's bit little high for me because I am very active and I do not want to lose muscle. For full context, I am also on TRT, Reta, and KLOW.

 

[YoYoFat]

I don't count calories, I've learned I am unable to do so without driving myself crazy. That's why GLP-1 meds are so great, my appetite is just magically correct.

I don’t either. I could easily become obsessive.

I did, however, count protein… but loosely.

 

[Scarroll]

I eat so little I can't afford a large deficit. I'm averaging about .3lb/wk weightloss.