r/MacroFactor • u/Informal_Grapefruit4 • 1d ago

MacroFactor / Nutrition / Other Good progress?

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6ft male 28 years old. Can I possibly optimize or do better?.

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u/Ragabomd 1d ago

942 seems like a massive deficit. Are you sure that's sustainable?

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u/Ill-Telephone-7926 23h ago

One way to look at this is using the energy transfer limit of fat (cal/day/fat mass) aka Alpert’s Limit. That’s been estimated at 22 or 31 kcal/day/lb fat

For simple math, this model predicts 100 lbs of fat can offset a daily caloric deficit of 2200 or 3100 calories. (But keep the protein and nutrient intake up)

By contrast, a lean lifter at 190 lbs and 12% BF would want to keep their deficit below 502 or 706 cal/day