How far to drop overall calories in a defecit

[meddy76]

I started my fat loss programme in Oct 2021 cutting out booze and tracking my calories. I train on a split programme 4 days a week and walk for 30 mins every day.

I am 46 year old 183lb and 22% BF. I calculated my macros at maint at 2600. To begin my cut I dropped to 2100 and monitored for 6 weeks. I didnt lose any weight in the scale and my BF didnt change using calipers.

I dropped to 1900 calories and have monitored for 4 weeks and there is still no change.

How far do I keep dropping my calories without wrecking metabolism or putting on lean body mass?

[snailsrus]

You’re eating more than 1900 calories

Eat less

Learn how to track calories better

[mikey32905]

A tip that has been helping me get control of what I eat, invest is a cheap food scale. Don't trust the "Serving size" on anything. Weigh what you put into your mouth. Also use a free calorie tracking app until you get more control of your eating. My Fitness Pal and Cronometer are a couple good ones.

[SuffolkPunch]

Do you have daily weigh in data for that most recent 4 week period? If so, post it here in a column of numbers with no other punctuation or text

If you simply measure weight at the start vs. end you could be fooled by noise due to water weight changes.

[meddy76]

Sorry should have added that I weigh all my food and track the macros on myfitnesspal

I track my weight and measurements progress every week on saturday morning first thing before eating and drinking

[DougyF7]

I train on a split programme 4 days a week and walk for 30 mins every day.

This is probably not enough activity to warrant a 2,600 calorie maintenance number.

Shoot for 10,000+ steps a day and do some cardio (run, bike, elliptical, swim, box) once in a while (or everyday) - any amount is beneficial (10 mins, 20 mins, 30 mins).

[SuffolkPunch]

Sorry should have added that I weigh all my food and track the macros on myfitnesspal

I track my weight and measurements progress every week on saturday morning first thing before eating and drinking

So 4 data points for the last 4 weeks - could easily misdiagnose being at maintenance... but you could tell us your weigh ins anyway. I'm sure your weight wasn't literally the same each time.

[Tommy W.]

No loss means no deficit. You need to drop weekly calories regardless of what the calculator and MFP tell you.

[snailsrus]

This is probably not enough activity to warrant a 2,600 calorie maintenance number.

Shoot for 10,000+ steps a day and do some cardio (run, bike, elliptical, swim, box) once in a while (or everyday) - any amount is beneficial (10 mins, 20 mins, 30 mins).

he claims he’s not losing weight at 1900 calories…

[Tommy W.]

How far do I keep dropping my calories without wrecking metabolism or putting on lean body mass?

well you’re at maintenance with your current calories so depending on how much fat you’re carrying you can easily deduct 500 calories a day. You won’t ruin your metabolism even if you go lower than that. Not understanding the lean body mass part.

[xsquid99]

How far do I keep dropping my calories without wrecking metabolism or putting on lean body mass?

The fact that you're not losing any weight means not only are you in ZERO danger of "wrecking your metabolism" or losing LBM, but you're not even in a caloric deficit at all.

You're not counting your calories properly, i.e. not properly counting restaurant/takeout meals, or leaving things out like cooking oil, sauces, butter, non-zero calorie drinks, etc, and/or your maintenance is much lower than you think it is.

[Darkius]

You’re eating more than 1900 calories

Eat less

Learn how to track calories better

I think he is not burning nearly 2600 calories per day. His stats and exercise are similar to mine and I burn 2100 per day.



OP,
Sedentary people don't burn much, and will overtrain or reduce NEAT if they suddently try to exercise.

If you are already walking a lot and used to it, and you sleep well and get protein throughout the day, you can lose 1% of your body weight per week. And 1500 calories is an absolute minimum, probably 1800 if you are 6' tall.

At your age and level of fitness... well, obese people can lose weight faster, but near 22%, maybe slower than 1%. I guess it depends on your lifting. But you likely will lose some muscle at 1% loss per week. In studies, everyone responds differently, and only the average loses no muscle. The average is likely younger than you.

[Darkius]

Cooking oil does not disappear. It gets absorbed into the food and gives flavor. Some splatters out and sticks to your walls, but not much.

Pour it into a spoon before adding to the pan. Keep track of how many spoonfuls you added. A teaspoon is about 5 grams maybe.






And calculators are just estimates to get close. Your body can be different. Some people fitget all day and others don't. Some worry all day, and others have mental calm. You have to look at the scale to figure yourself out. But water variations complicate it so you need at least 2-4 weeks to see what is going on.