Hey all,
I’ve been getting some mixed signals with how healthy/safe certain calorie deficits are and I’m a bit confused.
To start, I am 6’ 4” weighing 418lbs 22M. Most calculators put me at a BMR of about 3500 cal/day.
Right now, I have been restricting calories to 1500-1800 cal/day. It’s important to note that all of the calories come from foods that are rich in nutrients. Only fruits/veggies/lean meats and some whole grains mixed in. I make sure to always meet my daily protein and other macro goals. I take a daily multivitamin with some extra vitamin D/K. I do not have any cheat days.
I have been doing 30 minute workouts on a daily basis, almost all cardio. Whenever I work out I take the amount of calories burned into account and add that to my daily limit (500 calorie workout increases my limit to 2000-2300 calories for the day).
I’ve been reading in some places that this significant of a deficit can be really dangerous. I’ve also read that these deficits are ok for morbidly obese people initially. My logic is that as I lose more fat, I will reduce that deficit to a more reasonable level. Losing a decent chunk of weight right now is priority as I risk injury/other problems when it comes to exercise.
What are your guys’ thoughts on this? I’m open to suggestions and want to make sure I’m doing this safe and effectively.
Thanks!
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source https://www.reddit.com/r/loseit/comments/x7seno/is_my_deficit_too_much/
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