Can you have too much of a caloric deficit?

[chrisr]

Stats:
30 yo wm
5'11", 195lbs.

My caloric intake is 1200-1500 daily. I try to burn 1000 cal per day at the gym. I use fitday and it tells me I burn 3400 daily. That makes a deficit around 1800.


Is that OK? Is too much of a deficit OK?

[kbfunTH]

You may get away with it for a few days at a time without much negative impact, however, extended periods aren't healthy. There's really no need to come in below your RMR. Anything below that and you're not only starving your muscle mass, but also your other lean body mass (organs, brain, etc.).

[Meg_S]

It's pretty low.. but you can avoid or minimize damage/metabolic slowdown with the type of diet you eat. Do a search for something called psmf - there are specific rules to follow about protein consumption so that you do NOT lose muscle mass, which you will on most severe caloric deficits. There are now quite a few women in these forums following it, even if you choose not to you'll learn how to not lose muscle with a large deficit.

Just for reference.. I'm 5 10" and 1200-1500 is JUST low enough for me to lose weight. Even while working out heavily. If you're tired, getting cold and not performing well on your workouts you have a problem and are either working out too much, or not eating enough for your workouts.

[chrisr]

So if my RMR should be 1990, then I should have a intake of 1990 calories a day?

[Meg_S]

If you lose weight eating that much, and you're satisfied with the results.. sure.

[kbfunTH]

So if my RMR should be 1990, then I should have a intake of 1990 calories a day?

Yes, or higher. Your daily amount of activity will force calorie burn above the 1990. RMR calculators have been around for a long time and are very accurate, so if 1990 is what you come up with, then that is the minimum to start with. Some fine tuning may be necessary, but will most likely not be to drastic one way or the other. Your RMR changes along with your bodyweight, so be sure to make your adjustments.

[chrisr]

Here's a dumb question-
I'm still confused...

When it says I have a RMR of 1900, does that mean I should consume 1900 calories a day?

This is the first time I've read about RMR. :help:

[watcher16]

About the deficit: see the starvation thread....

RMR is really resting metabolic rate, anything else than laying on your bed is activity and uses addditional amounts of calories...

[kbfunTH]

watcher16 hit it! You can think of your RMR as your obligated calorie burn, or consumption.

A person of average activity burns 1.55 x higher than their RMR (a complete couch potatoe burns about 1.2x). 1900 x 1.55 = 2945. Calorie range 1900 - 2945. Anywhere in between and you should be losing bodyweight. Optimal weight training and diet composition, genetics of course and currernt bodyfat levels will determine the percentage of loss from lbm vs fat mass.

[camaromom]

Stupid comment here, but when you use fitday are you entering sleeping time? If you don't include sleeping time your calorie expenditure is higher.

[KP69]

That's way to low.....

with calories like that, you might get away with it briefly if you have a seditary lifestyle. Otherwise your body will start canablizing itself. You'll lose weight sure enough.....water weight, lean body mass, and some fat.

I suggest raising your calories, by 800 or 1000. But break your total calories up into 5 or 6 meals....that will keep your metabolism working.

I read an Ebook called 'Feed the Muscle burn the Fat' and it's the best of everything I've read so far on diet and nutrition(I've read quite a bit).

You might head over to the Fat loss section in the the forum at bodybuilding.com

Lots of great info there. There are some 'stickies' over there in the top of the forum that are also packed full of info.

[chrisr]

Stupid comment here, but when you use fitday are you entering sleeping time? If you don't include sleeping time your calorie expenditure is higher.


Yes. i log 7.5 hrs a day for sleep.