How to figure out my Calorie deficit?
Hello, I’m a 40 yrs old female trying to lose 6 lbs. I’m currently 126lbs and last year same time I was around 118. Beginning of this year I noticed my weight was slowly but steadily going up. I workout 3 times a week with a group of ladies lead by a trainer where we use hands, weight and HIIT. I would say depending on the workout I would burn around 150-200 cal based on my Apple Watch. I stared to do an incline walk after my workout at zone 2 and burn around 150-200 cal and I walk at least 7k steps. As for food, I downloaded cronometer three weeks ago and I was eating 2000 cal based on my expenditure but I noticed I’m starting to gain weight so I had to fix my targets at 1700 cal with 115G protein, 60G fat and the rest is net carbs. I’m taking creatine since May which helped a lot with brain fog and strength and drink 100 oz water. Sometimes I feel it’s water retention but my pants are tight at the abdomen and thighs area. My question is 1700 considered enough deficit to lose 0.5lb weekly or should I go lower. I tried different calculators and each one gives me different number sometimes as low as 1350 but if I go this low I will be hungry. Any help is appreciated. I would like to add that bc it’s summer break sometimes I wake up late and won’t get hungry until around 12:30 to start my first meal with at least 30 grams of protein and sometimes I won’t get hungry until 9:30 pm to eat my last meal. Is this ok or it’s sabotaging my weight goal journey. I would like to add that I saw an endocrinologist and we tested my insulin and cortisol levels and both were normal.