Caloric Deficit how much ?
Hi @Susan_RD_101 ,
i am on a weight loss journey since long time. I lost so far about 36kg.
Today I am still working on the "last few" kg that are missing to get me to the "normal" BMI range.
I am on a WFPB Diet locked myself to 2000 cal per day (to have the cronometer "2 lbs per week goal). I make sure that I hit all the vitamins and micronutrients targets.
The weight loss is about 1 kg per month (feels very slow for me)
My BMR is 1837. My total energy consumption seems to be about 2900-3000 per day in average with the consumption that the Fitbit Watch reports back to cronometer.
In cronometer the 6-Month average is still about 3000 total calorie consumption.
I do weight training 2x per week and go running 2x per week for 1h. Especially on those running days my total energy consumption is as high as 3800 per day. On those days I get really tired towards the end of the day.
My question is, is my cal target per day too low ? Am I overstressing my body ?
Should I increase my cal on those 3800 days ? But on the other hand the weight loss seems to be "very" slow - maybe the Fitbit is overestimating my activity.
But by a deficit of 1000 cal per day I should get 2kg per month.
Are there any scientific papers to read where they investigated optimum calorie deficit levels for weight loss ? Especially that I am so active ?
I heard of this "slowing down the metabolism" myth when eating low calorie over a long time. But 2000 shouldn't be low.