How Much Weight Can You Lose With A 20 Deficit How Many Calories to Eat to Lose Fat

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How Many Calories to Eat to Lose Fat

You need a calorie deficit to lose weight. But how many calories do you need to cut to lose fat safely? What are the absolute no-gos? Obviously some people lose fat on very low calorie diets, but some don’t. To lose weight, you need to eat the right amount of calories to lose fat safely.

I think everyone has heard the saying “cut 500 calories a day to lose 1 pound a week, cut 100 calories a day and lose 2 pounds.” But does this formula work for everyone? If an inactive woman cuts 500 calories and an active man cuts 500 calories, the effects are not the same. To find out what calorie deficit works best for your body, you should choose a deficit based on your body fat percentage.

The more fat you have, the more aggressive the approach you can take because you’ll lose less muscle. If you lose muscle along with fat, your metabolic system slows down and you burn fewer calories. But if a person with low body fat wants to lose weight, he should use a conservative method. Because they contain less fat and therefore lose muscle and slow down the metabolic rate. How does this work:

50%+ below caloric intake = half-starvation/starvation (potentially dangerous and unhealthy without medical supervision)

31-40% below caloric intake = very aggressive deficit (dangerous)

25-30% below caloric intake = aggressive deficit

20-25% below caloric intake = moderate deficit

15-20% below caloric intake = conservative deficit

If you’re an inactive person with a maintenance level of 1,800 calories and you want to cut 1,000 calories, that’s 800 calories and a 55.5 percent deficit. This can be very dangerous. But 20% below maintenance calories means 1440 calories, which is much better. Lean people should start with a conservative deficit of 15-20% below maintenance. But there is a difference between lean and overweight people about how many calories they can or should cut. If you have high body fat, you should be able to aggressively deficit without worrying about losing muscle or slowing your metabolism.

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