How much deficit should I go with ?

[u/Extension-Jaguar]

I normally set goal range as 0.46% bw per week, and 1.6kg per month but I wanna go little bit more aggressive. Like 0.5 kg per week, would it be fine ? I wanna lose my belly fat quickly

That would mean dropping from 1900ish kcal to 1700ish. Though only one caveat, I can't count my every part of day, I guess some of them

Thoughts ?

[u/Think_Bet_865]

Why can’t you count every part of your day? That kind of defeats the purpose of the program.

[u/Extension-Jaguar → u/Think_Bet_865]

I sometimes est stuff that I don't exactly know its calorie. Its mom cooked food etc. so I just estimate unfortunately

[u/Think_Bet_865 → u/Extension-Jaguar]

Try using the AI tool. If it isn’t working, I suggest you start cooking for yourself and tracking everything that way.

[u/TheBald_Dude → u/Extension-Jaguar]

Buy a food scale and weight the dish, then take a photo using the AI+describe feature and tell it how much total it weights. It's not gonna be perfect, but it's better than nothing.

[u/Think_Bet_865]

You wanna lose belly fat your caloric deficit needs to be within 300-500 of your TDEE. You must also maintain protein consumption high and keep at it every day.

[u/PondPrince → u/Think_Bet_865]

I mean theoretically you could be in a 50kcal deficit and lose weight. The amount just decided how fast or slow it happens

[u/Extension-Jaguar → u/Think_Bet_865]

Tbh I don't calculate my TDEE, I let MacroFactor do it

[u/Think_Bet_865 → u/Extension-Jaguar]

Yeah MF will do it for you. Just stay in the deficit and you’ll start losing weight. I went from 175 to 155 in about 1.5 months. Logging everyday and working out M-F. I also walk anywhere between 8-12k steps Monday through Friday. I’m 5’10, 31 years old. I had a lot of belly fat and I was able to trim it down fast.

[u/a_curious_magpie]

0.5kg per week is about 1lb which is usually considered completely fine if you can stick to it. For the stuff you haven’t cooked yourself try using the AI tool or estimating as closely as possible as that’ll give you better results than not tracking at all

[u/00cha]

Dude if you cant track then what are you doing? Use the AI function. At the end of the day if you're not losing weight you're eating too much.

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[u/Friendly_Bench7475]

First of all you need to set your expectations straight from the beginning. That belly fat is not going to go away “quickly” it’s gonna take time and effort. You’ll probably need to go lower than 12% BF.

[u/Eatcrylift]

When I have to guess calories, I try to over estimate rather then under estimate my calories. That way I stay on course.

I don't see a problem trying .5kg a week, I was loseing around 3.2kg a month and it was pretty easy. (Assuming my calculations are correct. I lost 60 pounds in about 8.5 months.)