Originally Posted by lylemcdonald
You should estimate maintenance at hte new weight (i.e. 15 cal/lb * weight) and then drop that by 5-10% to account for metabolic adaptation to dieting
So 160 * 15 cal/lb = 2400 cal/lb
5% = 120 10% = 240
2400 - 120 = 2280
2400 - 240 = 2160
So 2160-2280 cal
Then adjust based on real world changes
The problem with adjusting this based on real world changes is the fact that body weight starts going up every day due to glycogen stores being repleted. The question then becomes, is it going up too fast (because, you’re exceeding snapshot maintenance which itself is a moving target since hormones are being restored)? So you’re chasing the right calorie amount for maintenance, trying not to eat too little (perpetuating the cut and prolonging hormone restoration) or too much (speeding up hormone restoration, maybe, but also putting on fat).
The whole process seems very trial and error at best and a simple formula, except as a (somewhat naive, since you don’t know your level of adaptation) starting point, combined with dubious daily weighings (glycogen being repleted, water balance shifting) are pretty much useless.
There seems to be no right approach, at least for the first week or two.