What calorie cutbacks are you doing?

Whole-Mode

Whole-Mode

Active member
The usual advice is to aim for a 1-2lb loss each week when dieting, which means cutting 500-1000 cals daily. I've seen some folks here on GLP-1s eating only 1000-1200 cals a day, which sounds like a crazy low number to me. What's everyone else's approach?
 
My app says I'm shedding around 2lbs per week. I generally consume 1200-1400 calories daily. I make sure to get plenty of protein (90-130g) and fiber (around 20-30g). Also, I drink 2-4 liters of water per day. I'm currently at 190lbs and I'm a woman who walks regularly but kinda skips the weight lifting.
 
I use a tracker too, and my goal is also 2lbs per week. I'm really trying hard to keep my muscle mass while getting smaller, so the app suggests 2400 calories, but I typically eat around 1600-2000 while on my meds.
 
Okay, so I'm 5'4" and weigh 220 lbs; so my calorie cutback *should* be about 1500. But I think I'm hitting about 1,000-1,200 on most days. It's not great, and honestly, I am concerned about having to cut even more later.
 
Lost 20lbs in approximately 2 months, so must be about an 1100-1200 calorie-a-day deficit. Exercise is down to 500kcal a day from 1000/day pre-meds, due to lack of motivation. Almost at goal (85kg, 6'3").
 
To those of you with 1k+ deficits...did you begin with that cut or did you gradually increase it as your loss slowed?
 
I started pretty high, then experimented with even lower calories on the med. I've found a good balance that lasts a few months and still gives me results. 1300 cals was too little; 1500-1700 feels right. You kind of have to play around with it long-term. If this is new for you, aim for something moderate.
 
If you aren't losing as fast, the deficit is less than it was. We can measure calories in and energy output, but it's harder to track metabolism changes.
 
I added a BMR calculator to my tracker. It helps see how much I can eat and still have a cut, because the deficit gets smaller as I lose weight. For me, it's about 600 calories less now that I'm down 100+ lbs.
 
I've lost an average of just over 1lb each week for the last 30 weeks thanks to my prescription. I don't count calories. I've learned I can't do it without losing it mentally. That's what's so great about these meds, they just fix my appetite.
 
I was just thinking that's probably how "normal" people feel without these meds. I've been tracking macros for ten years, so it's just a habit now.
 
I can't stand counting calories. I'm hardly eating so I force myself to get at *least* 1,000 cals with 80ish grams of protein.
 
Me too. I try to avoid junk food, but a single cookie never hurt anyone, right? I usually consume around 600 cals before dinner. Coffee with a splash of half and half and 2 protein shakes. (42g Fairlife brand). A reasonable dinner with meat, a green side, and maybe a small bread roll? Plus a shot of liquor with my meds... maybe 1,500-1,900 total? It's working, since I've shed 50lbs in 17 weeks. About 3lbs a week. Currently 300+, and I'd like to lose another 60. 6' tall, 45yo, male.
 
I used to count calories, strictly. 1,200 per day. I dropped 110lbs in 11 months. My BMI went from like 39 to 21. The daily cut was 600 - 800, depending on the TDEE calculator (you need fewer calories as you lose weight). I'm now in maintenance, and I need to add more calories because I'm still losing a pound monthly. Figuring out the right combo of calories and meds is still a work in progress.
 
I want to get around 1900 calories daily. My maintenance is around 2800, so I aim to not go over 1000 cutback. At first, it was almost impossible to get in 1200, but I'm not titrating up as fast as my appetite is adjusting. Currently 1mg every other day and down around 80lbs. I have trouble getting enough fiber because I don't like the drinks, but I make sure to hit 200g protein to keep my lean mass.
 
My cutback is a little weird. I try to eat three meals a day, each around 300 calories. If I am hungry in the evening, I may have another. I don't track drinks, and while I don't drink sugary things, I drink a ton of coffee with coffee creamer. I have no clue how many calories that's adding. I've struggled with tracking that, so I don't. I'm down about 25 pounds since late July, and it's slowing. I'm increasing my dose a bit (6mg instead of 5, but leaving the other medication at 0.3mg, just for fatigue) and upping my exercise. If I stall, I'll rethink.
 
I can share my experience. I started in June '25, and my weight loss has had its ups and downs. Some weeks I lost around 5lbs, other weeks only 1. I don't know why, but I've been consistent, and not even on high doses. I'm still on 7.5mg, but may drop to 5mg because that was my sweet spot. I started around 220lbs and after 20 injections I'm at 160. I track what I eat. I keep to 1500 calories a day, with more protein. I use free apps to track. Some days, I don't even reach 1000 cals. I have a busy job, and can't always eat lunch. Also, I have ADHD, so I forget to eat. Plus, no appetite, so I struggle to find small foods with all the nutrients I need. It's difficult! I also keep an Excel sheet for measurements. I'm very detail-oriented, so I keep track of batch numbers, etc., just in case of a reaction. When I started, I had no idea what I was doing. The appetite suppression skewed things up. I nearly had kidney, liver, and pancreatic problems! But I've learned a lot since. My sleep is messed up, but I don't feel tired during the day. The slow digestion also changes how my body processes my ADHD meds, which also impacts my sleep and energy levels. I also don't feel as strong at the gym, and I get dizzy spells. I'll buy a blood sugar reader. I'll invest in a PT/nutritionist who knows about GLPs and peptides. I'm happy, though. This forum and Discord have been life-saving. It's a fantastic community! Read, ask questions, and learn to do things safely.
 
I'm hitting 1500-1800 cals. It varies based on my schedule. I try to get enough protein daily, and I've been losing about 1-2lbs each week. A few stalls, but I'm down to the last 15 lbs. I also do crossfit and hybrid training 5-6x a week.
 
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