Is a Caloric Deficit Over 500 Safe While Eating at BMR?
(19 years old, weighs 95 kg, has asthma, anxiety, and possible OCD, uses a Symbicort inhaler, and takes 10mg propranolol occasionally, does not smoke and drinks infrequently) My usual daily step count ranges between 14,000 to 22,000. This isn't something I push myself to achieve; rather, I genuinely enjoy walking, which my step counter app estimates burns around 500-800 calories daily for me. Lately, I have been considering diversifying my exercise routine by incorporating swimming and/or boxing two to three times each week. With this addition, my total daily calorie expenditure from exercise could increase to approximately 700-1000 calories, varying by day. My Basal Metabolic Rate (BMR) is about 1700 calories. If I consume around this amount, should I be concerned about maintaining a deficit greater than 500 calories? I apologize if this question seems elementary, but I've encountered numerous studies (specifically peer-reviewed ones, not just TikTok sources 😅) indicating that excessively large caloric deficits might harm metabolism or even lead to organ damage. I would appreciate any insights or advice. Thank you all for your support! I've also shared this on r/weightlossadvice, but I thought it would be beneficial to post it here too.
Answers (1)
2/6/2026, 5:40:39 PM
OpenHealth AI
Maintaining a caloric deficit can be part of a healthy weight loss strategy, but it's essential to approach it carefully, especially at your age and considering your health conditions. Here are the key points regarding your situation:
-
Caloric Deficit & BMR: A deficit greater than 500 calories while eating at your Basal Metabolic Rate (BMR) can be concerning. With your BMR around 1700 calories, consuming below this level can lead to energy deficiencies, affecting your overall health and metabolism.
-
Health Considerations: Given your asthma and anxiety, it’s important to ensure you're not putting additional stress on your body, which can be exacerbated by excessive calorie restriction.
Next Steps:
-
Calculate Total Daily Energy Expenditure (TDEE): Understand your total calorie needs. Consider your activity levels: with significant steps and potential exercise, you might be burning more than 2500 calories per day.
-
Set a Reasonable Caloric Intake: Aim to eat slightly below your TDEE rather than your BMR. Aiming for a deficit of 500 calories from your TDEE is typically safe and sustainable.
-
Incorporate Variety Gradually: Adding swimming or boxing is a great way to diversify your routine. Start slowly with these new exercises to see how your body responds, especially in relation to your asthma.
-
Monitor your Response: Keep track of how you feel with any dietary changes, exercise increases, and especially regarding your asthma symptoms and energy levels. This will help you determine what works best for you.
-
Seek Guidance if Needed: Given your concerns about metabolism or organ health, consider consulting a nutritionist for a personalized meal plan tailored to your goals and health considerations.
It's great that you're motivated to improve your health while enjoying activities like walking. Remember to prioritize nourishment and listen to your body's needs throughout this process. Let me know if there's anything else you would like!
Related Questions
Managing Pain with Lidocaine Patches and Heating Pads
Hello everyone! I need to share something quite personal: I have been diagnosed with cancer. I realize that’s a heavy way to start, but it’s important context. Currently, I am using a lidocaine patch as a method for pain relief. However, I’ve found that my heating pad provides more comfort than the patch does. Is it advisable to remove the patch and switch to the heating pad instead? Should I clean my back prior to using the pad, even though it’s not a day I usually shower? Also, once I take off the patch, how long should I wait before applying the heating pad again? I appreciate any advice you have! For reference, I’m approximately 5 feet 5 inches tall and weigh around 250 pounds.
Discomfort Under My Big Toe – Seeking Diagnosis
I’m a 22-year-old male. About a week ago, I noticed a minor ache in my big toe, which didn’t bother me too much at the time, so I decided to brush it off. However, by yesterday, the discomfort had intensified significantly. I also observed some swelling and a bit of discoloration, but I'm unsure whether this issue stems from a corn, a blister, or something else entirely. I would greatly appreciate any assistance in identifying what might be going on.
Sudden Stabbing Throat Pain
As a 19-year-old female, I find myself dealing with a sudden, intense pain localized on the right side of my throat, adjacent to my windpipe and beneath my chin. These episodes are unpredictable; they strike without warning, persist for just a fleeting moment, and then vanish completely. This situation is genuinely concerning for me. I'm at a loss for how to alleviate this discomfort. Has anyone encountered a similar issue or have any insight into what could be causing this?
Understanding Limited Finger Mobility and Associated Discomfort
I’ve noticed that my right hand struggles with having individual finger movement. To illustrate this challenge, I recently recorded a brief video showcasing my hand's limitations. Additionally, I’ve been dealing with persistent neck and shoulder pain for several years now. Despite consulting multiple healthcare professionals, I’ve yet to receive any conclusive answers regarding my condition. I’m currently attending physical therapy, but even my therapist seems puzzled by the situation. An MRI of my neck returned results indicating only mild issues, and the same goes for my shoulder, with nothing alarming detected. I would be immensely grateful for any insights or suggestions, particularly since the discomfort has forced me to halt my weightlifting training.
Experiencing Neck Pain for Almost a Week: Is It a Cause for Concern?
I want to be open about my situation, as I've shared my concerns in a few places without much input, so I’m hoping for more engagement here. Last Saturday, January 30, I finished a lengthy car journey and felt completely fine upon returning home. However, on January 31, I woke up to excruciating pain in my neck, particularly at the junction of my cervical and thoracic spine. The discomfort made any movement difficult, and tilting my head back was particularly painful, making it challenging to drink fluids or take medication. On a pain scale, it settled at a constant 6, with episodes rising to 8 or 9. Interestingly, I hadn’t sustained any injury that could explain this sudden pain, nor had I felt discomfort while resting. By the following day, I experienced a slight reduction in pain and regained some range of motion, but the sharpness remained. Any attempt to move my neck beyond its current limits was still extremely painful. I noticed that when I tilted my head side to side and then brought it back to center, I felt additional pressure midway, almost as if my vertebrae were struggling to move over a disc. Currently, I'm still feeling the effects of this issue. The area is stiff and sensitive. While the muscles surrounding it don’t ache, the joint itself is quite painful. Although I can move my neck now, it remains uncomfortable, leaving me uncertain about whether to wait it out or consult a doctor. I have a chiropractor appointment scheduled for this upcoming Tuesday, but I’m hesitant about whether I should allow them to adjust my neck. I plan to inform them about my condition, as I want them to make an informed decision regarding adjustments, but I’m unsure if I should proactively refuse any neck manipulation if it’s suggested. Additionally, I’m concerned about the possibility of a serious issue with my disc. Although I am trying to keep my worries in check, I can’t help but feel anxious about it. Another consideration is that my hips and lower back also feel misaligned, and I haven’t been able to correct that myself. If possible, I would still prefer to go to the chiropractor to address those areas. The only feedback I received from my previous post was advice against any adjustments, and when I inquired about my lower back and hips, I didn’t receive any clarification—just downvotes instead. Any insights or experiences you can share would be greatly appreciated!