I've been eating anywhere between 800 to 1500 kcal for the past three weeks and lost just under 13 lbs (5.8kg), from a bit over 300 lbs to just under 290 lbs. I know most of that is water weight, but there's been a steady decline for the past two weeks after I lost most of the water in the first week, so I'm pretty chuffed about where I'm currently heading.
With the Mifflin-St Jeor Equation my daily calorie need is somewhere around 2600 kcal so I've been on an average deficit of 1200 kcal daily.
Would it be better for me to eat closer to the 800 kcal mark or is there some point of diminishing returns and I could just as well be eating more?
Currently my diet consists mostly of a Soylent knockoff (Superbodyfuel Schmilk) that should in theory have all the macronutrients I need, but I'd like to supplement it with some actual food like meat and salads just to find some routine that is easier to stick with in the long run.
If it matters, I have celiac disease, sleep apnea and some hormonal issues from a pituitary tumor (currently on testosterone injections for that). Celiac disease makes my vitamin and nutrient intake a deal worse and I have to take a lot of supplements just to get enough of iron, D-vitamin etc.
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source https://www.reddit.com/r/loseit/comments/nza304/how_much_should_a_daily_calorie_deficit_be/
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