Calorie deficit
Im 20 years old, a 5ft 7.5 female who weighs 69kg.
I have currently got a PT.
My PT has recommended me to have 1900 calories a day with an aim to hit a protein target of 130g a day.
I KNOW this sounds absolutely ridiculous, but I really don’t know what to do.
For the past week or so, I’ve not been tracking my calories all together because for me, it kind of sends me into a spiral but I know in the back of my mind what I’m eating. But Im pretty sure I’m eating under 1500.
I have a PT session once a week where I do weight training.
I go the gym too but not very often.
I want to lose around 9kg in three months but I’m so scared to eat more calories now.
Is 1900 calories okay?
I have currently got a PT.
My PT has recommended me to have 1900 calories a day with an aim to hit a protein target of 130g a day.
I KNOW this sounds absolutely ridiculous, but I really don’t know what to do.
For the past week or so, I’ve not been tracking my calories all together because for me, it kind of sends me into a spiral but I know in the back of my mind what I’m eating. But Im pretty sure I’m eating under 1500.
I have a PT session once a week where I do weight training.
I go the gym too but not very often.
I want to lose around 9kg in three months but I’m so scared to eat more calories now.
Is 1900 calories okay?
Reply 1
If your PT has assessed your activity level, yes, absolutely.
Reply 2
6
Original post
by Admit-OneIf your PT has assessed your activity level, yes, absolutely.
What do you mean by assessed?
Reply 3
Original post
by popchoc21What do you mean by assessed?
Taken into account what activity you will be doing against your weight/fitness goals.
NHS recommends 2000 cals as maintenance for a woman doing an average level of activity. By the sound of it you'll be slightly more than average and at a deficit.
Reply 4
6
Original post
by Admit-OneTaken into account what activity you will be doing against your weight/fitness goals.
NHS recommends 2000 cals as maintenance for a woman doing an average level of activity. By the sound of it you'll be slightly more than average and at a deficit.
NHS recommends 2000 cals as maintenance for a woman doing an average level of activity. By the sound of it you'll be slightly more than average and at a deficit.
I only really go the gym once a week tbh! And I want to lose weight quickly!
Reply 5
Original post
by popchoc21I only really go the gym once a week tbh! And I want to lose weight quickly!
Well those two things seem at odds.
Reply 6
Original post
by anonomouse888how is that at odds? she's probably a busy person and wants to lose weight but cant dedicate her entire life to weight loss, most people dont go to the gym at all. your reply seems super unhelpful and quite rude
Thank you for your informed opinion after reading my replies from 3 months ago. Feel free to give the OP some advice. You can also use the report flag for any posts you feel are non-constructive.
Reply 7
Original post
by anonomouse888how is that at odds? she's probably a busy person and wants to lose weight but cant dedicate her entire life to weight loss, most people dont go to the gym at all. your reply seems super unhelpful and quite rude
Reply 8
Original post
by anonomouse888Tbh I didnt see this was three months ago sorry for dredging up an old thread and I know you probably didn't mean it unkindly I just wanted to mention thats how it reads because I think that it may have been a misinterpretation of ops post
Thank you for dialling that back a bit. I think if you read my three posts in the thread you can hopefully see that I was being constructive. My comment about the two positions being at odds was genuine, you simply can't lose weight quickly if you don't have time to do more physical activity, so that's something the thread starter has to weigh up. Either making time for it, or rethinking their targets.
Reply 9
I understand your feelings — controlling calories can really cause stress. It's important to remember that 1900 calories is just a recommendation that takes into account your activity level and goals. Protein at the level of 130 g helps to maintain muscle mass during weight loss, especially if you exercise with weights.To keep the body in shape and not overload yourself with complex exercises, I can recommend a light complex of callisthenics, which can be performed even at home: https://betterme.world/articles/easy-calisthenics-workout/ This will help strengthen muscles and feel better without unnecessary stress.
Reply 10
I’m similar to you—I used to fear eating more too, but 1900 calories with 130g protein actually helps maintain muscle and burn fat when lifting.
(edited 7 months ago)
Reply 11
Original post
by popchoc21Im 20 years old, a 5ft 7.5 female who weighs 69kg.
I have currently got a PT.
My PT has recommended me to have 1900 calories a day with an aim to hit a protein target of 130g a day.
I KNOW this sounds absolutely ridiculous, but I really don’t know what to do.
For the past week or so, I’ve not been tracking my calories all together because for me, it kind of sends me into a spiral but I know in the back of my mind what I’m eating. But Im pretty sure I’m eating under 1500.
I have a PT session once a week where I do weight training.
I go the gym too but not very often.
I want to lose around 9kg in three months but I’m so scared to eat more calories now.
Is 1900 calories okay?
I have currently got a PT.
My PT has recommended me to have 1900 calories a day with an aim to hit a protein target of 130g a day.
I KNOW this sounds absolutely ridiculous, but I really don’t know what to do.
For the past week or so, I’ve not been tracking my calories all together because for me, it kind of sends me into a spiral but I know in the back of my mind what I’m eating. But Im pretty sure I’m eating under 1500.
I have a PT session once a week where I do weight training.
I go the gym too but not very often.
I want to lose around 9kg in three months but I’m so scared to eat more calories now.
Is 1900 calories okay?
It’s completely normal to feel uncertain — many people find this challenging at the beginning. However, 1900 calories seems appropriate given your statistics and objectives, particularly as your PT calculated it based on your activity level and protein requirements. Consuming insufficient calories (such as fewer than 1500) can slow your metabolism, increase fatigue, and complicate long-term fat-loss efforts. The plan devised by your PT provides your body with sufficient energy for effective training, muscle preservation, and maintenance of a healthy calorie deficit. If tracking calories seems like too much, shift your focus to balanced meals, getting enough protein, and maintaining regular activity. Trust the process — proper fueling is part of sustainable fat loss, not contrary to it.
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