Is this deficit good or too much?

[okay8239]

I just used a website to calculate my daily calories. According to it, I burn 2800calories /day. I am 22 ,178cm /5'10 and 104Kg/ 229pounds.

I use "Yazio" on my phone and I chose "-1kg /2.20pounds per week" and it calculated 1976calories because due to university, I do not have too much time, I have a cardio-bike at home, which I try t use 4x a week.
I also like to eat "****ty food" and even though, most of the time, I stay in my deficit, I do not see much of a difference.

Is 800calories deficit too much for my metabolism and could it cause the yoyo-effect?

I appreciate the answers in advance!

[TolerantLactose]

What's the yoyo effect?

[Tommy W.]

1,976 is fine however if you actually take in that amount is a different story.

[air2fakie]

What's the yoyo effect?

It's where you keep getting fat again because you eat ****ty food and are way over your deficit.

[Darkius]

What's the yoyo effect?

It is where you eat nothing but lettuce and burn muscle till your hunger overpowers you and makes you eat 2 gallons of iceream, back to your original weight, then repeat.



Op, the max deficit you can have without losing muscle is 1100 calories. So 2800-1100=1700. But I advise eating more than that since your body might be different than the average especially if you are stressed about school and staying up late doing homework.

[okay8239]

1,976 is fine however if you actually take in that amount is a different story.

Appreciate the response. I usually check the macros and also rely on these stats. I should be fine, however sometimes I get food from my family, so I cannot really count. :-/

[Tommy W.]

Appreciate the response. I usually check the macros and also rely on these stats. I should be fine, however sometimes I get food from my family, so I cannot really count. :-/

That was my point.

[Darkius]

I scoop peanut butter that is hard to weigh. I also squirt a little flaxseed oil at some meals. And I pinch some sunflower seeds that I can weigh. Also need to weigh my berries again. I'm aiming for 1600 calories but likely am at 1800 or more.
I also don't know how much of my recent weight gain was from starting creatine.

Yep. Lots of unknowns. Got to measure what you can.

[Tommy W.]

I scoop peanut butter that is hard to weigh. I also squirt a little flaxseed oil at some meals. And I pinch some sunflower seeds that I can weigh. Also need to weigh my berries again. I'm aiming for 1600 calories but likely am at 1800 or more.
I also don't know how much of my recent weight gain was from starting creatine.

Yep. Lots of unknowns. Got to measure what you can.

just weigh the spoon first then weigh it with the peanut butter on it and subtract the difference.

[InkJ]

I'm jealous that you can have 1.9k calories and be in deficit

I love food and have to cut back to 1.2k or less to lose weight....

I need to get taller x

[Darkius]

just weigh the spoon first then weigh it with the peanut butter on it and subtract the difference.

Good idea, though that might get peanut butter on the scale. I have a 16oz plastic jar. I wonder if I can just weigh the jar before and after.


As for the flaxseed oil, a squirt into a spoon splashes out the other side. So I just do a quick one and assume 50 calories.

[Darkius]

I'm jealous that you can have 1.9k calories and be in deficit

I love food and have to cut back to 1.2k or less to lose weight....

I need to get taller x

If you are shorter, you have a smaller mouth and smaller stomach. You are no less lucky than the taller people.

Food stamps should be at least proportional to height, actually height cubed, but I know some would say that is sexist. Current amounts make short people fat and tall people hungry.

I'm 5'8". I feel a bit hungry at the calories I'm eating, which I assume is 1600. I'm regularly stopping myself from reaching for food. But I have energy to do light cardio and can think clearly. I do look forward to my next meal. My maintainance is 2000.
I'll soon know for sure what I'm eating. I've not been counting my plain broccoli, but I only eat a handful.

[BS57]

just weigh the spoon first then weigh it with the peanut butter on it and subtract the difference.

Set your jar on the scale and tare (zero), scoop out PB and scale will read the amount you've taken.


Be sure your final measure is how you tared scale, ie lid on/off.

[tadpole25]

It is where you eat nothing but lettuce and burn muscle till your hunger overpowers you and makes you eat 2 gallons of iceream, back to your original weight, then repeat.

This is a real problem for overweight people. They go on highly restrictive deprivation diets. Then get temptation, fail and go back to their old habits. 0 to 100 with no in between. This creates a mentality for people that they're on a diet rather than a lifestyle.

When I lost a lot of weight, I still ate junk food (i.e. pizza, pringles, etc) for 1/3 of my diet. But the other 2/3 was fruits, veggies, high protein, etc. Is this 100% optimal, maybe not. But I never had the temptation to go out and binge eat.

For example, someone who used to be obese, and then eats nothing but chicken breasts/broccoli/brown rice would be seriously tempted to order a whole pizza at some point. But I just had 2 slices of pizza yesterday, so I don't feel deprived of pizza.

[tadpole25]

Don Gorske eats 2 big macs and a cocacola everyday. He weighs less pounds than most Americans because he keeps his calories lower than the average American.