How big of a deficit is too big?

Hi. I just started using CC the other day. It's a lot easier than the crazy Excel spreadsheets I used to make to track my diet.

My question revolves around that fact that I bike to work about 3 days a week. It's a 12 mile ride each way, and I ride at a decent clip (average about 16mph). On those days I wind up with around a 2000 calorie deficit -- I still take in 2000 calories, but the Burn Meter tells me I'm burning about 4000.

Frequently, there's a fourth day of my week that seems to have a big deficit as well. Usually due to another bike ride.

Is that deficit too big or too often? Will it cause me to gain weight rather than lose it? If it is too big, what's a healthier deficit?

I think a deficit that big would stop your body from losing weight, it's too big. I don't know if you would gain weight but I think your body would hold onto any food it got. Apparently a safe deficit is anything under 1000 so maybe you should eat more on the days you bike!

The maximum is 1000.

I think you'll go into starvation mode if any bigger.

And I think people who are really obese can allow a slightly bigger deficit.

As long as you are eating above your BMR, the amount of your deficit can go as high a 4,000 calories a day.  Anything above this will require an increase in caloric intake.    The secret is to always eat your BMR or above and this will keep your body out of starvation mode.  Check your BMR at the site below.

 

http://www.bmi-calculator.net/bmr-calculator/

 

It is possible to lose 8 pounds a week safely!  This is achieved by increasing your activity not decreasing your caloric intake.  If you are still unsure, just google search the BMR and weight loss.  You should find several studies by top universities and health centers.

There has been so much research since the 50's but most people tend to ignore it.  The warnings of only having a deficit of 1,000 calories per day was based mostly on teenage girls who only reduced their caloric intake instead of increasing their activities.  We now know that the 1,000 calorie diet is a really bad idea.  The developers of the BMR have determined a new lowest caloric intake based on your height, age and weight.   Very few people would have a 1,000 calorie BMR.

Thanks for your input! I just calculated my BMR, and I am in fact slightly under mine. Looks like I need to up my calories to 2100 a day for a while.

And I may start eating slightly more than that on days I bike. I've been finding that on the days between rides I feel like eating more. I think I need to pay more attention to replacing energy after a ride. It can be hard because some days because I ride between 8-9 pm.

Once again, I appreciate everyone weighing in (sorry, terrible pun).

 

honestly?? 4000 cals burned a day as long as you dont go over bmr??

*edit poor spelling*

Original Post by nosouix:

As long as you are eating above your BMR, the amount of your deficit can go as high a 4,000 calories a day.  Anything above this will require an increase in caloric intake.    The secret is to always eat your BMR or above and this will keep your body out of starvation mode.  Check your BMR at the site below.

 

http://www.bmi-calculator.net/bmr-calculator/

 

It is possible to lose 8 pounds a week safely!  This is achieved by increasing your activity not decreasing your caloric intake.  If you are still unsure, just google search the BMR and weight loss.  You should find several studies by top universities and health centers.

There has been so much research since the 50's but most people tend to ignore it.  The warnings of only having a deficit of 1,000 calories per day was based mostly on teenage girls who only reduced their caloric intake instead of increasing their activities.  We now know that the 1,000 calorie diet is a really bad idea.  The developers of the BMR have determined a new lowest caloric intake based on your height, age and weight.   Very few people would have a 1,000 calorie BMR.

 I've been around this site and others like it for several months now and this is the first I've heard of this...  I'm not sure if I can believe it or not, even though I really want to.