How important is it to meet my calorie goal?

[Jessica11]

I never seem to be able to hit my calorie goal which is currently set to -750 deficit. My deficit is normally much greater (around 900-1100). I was just wondering if this would hinder my weight loss as I've heard if you under eat it could promote storage of fat as opposed to weight loss. 

At the moment I don't feel as though I'm under eating, I'm having breakfast lunch and dinner with snacks in between but my snack choices are generally lower calories (fruit etc) and I don't really want to boost my calorie intake just for the sake of it when I'm not feeling hungry but at the same time I don't want to jeopardise potential weight loss! 

Anyone with any insight would be much appreciated!

[JohnRi]

While it is true if you eat too few calories you can hamper your weight loss, or worse cause fat gain, and muscle mass loss, if you eat at least 1300 calories a day as a woman, and 1800 as a man, that should not be a problem.  If you are eating less than 1300 calories, you need to increase your diet, and if you can't make a 750 goal, then you will have to add daily exercise.

I've maintained a 1000 calorie deficit, but I have to exercise 1 to 2 hours every day to do it.  The more weight I lose, the harder it is to maintain the calorie deficit.  Which why when I lose another 7 lbs, at 50 lbs from goal I'm switching to a 750 calorie deficit.  And when I'm down to 20 lbs from goal, a 500 deficit.  And 10 lbs from my goal, will be a 250 calorie deficit.

I had the flu last week, just got over it yesterday.  I didn't eat much, around 1300 to 1500 calories.  I lost a couple of lbs, didn't exercise, and my fat % went up 2%.  It's going to take me weeks, maybe months, to get rid of the 2% gain, and rebuild the muscle mass I lost last week.  So eating too few calories is not good for you.

[Dominique]

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@Jessica11 wrote:

I never seem to be able to hit my calorie goal which is currently set to -750 deficit. My deficit is normally much greater (around 900-1100).

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Here is what I’d suggest: keep eating at your current level (the one that translates into a 900-1100 calories deficit, according to Fitbit) for about 3-4 weeks. See whether the weight loss during that time is the one you would expect with a 1000 calories deficit, or whether it’s lower/higher than that. Then, make adjustments to your intake based on the actual weight loss: eat more if the weight loss is higher than expected, eat less (or the same) if it’s in line with the goal you’ve set. There is a margin of error in both energy out (calories burned, as estimated by your Fitbit) and energy in (your intake, as estimated by you), so even if you think your deficit is 1000 calories, it may in fact be closer to 750 (or not). 

[emili]

exactly what Dominique said. you have to experiment and write down your numbers. only then will you know what's real for you and what your next step should be. the storage of fat you are talking about happens after a prolonged period of time that you are literally starving. being at the deficit you describe is not starving and your body doesn't think so either. think about it this way.. the show survivor. those people don't eat normal with huge caloric deficits for 6 weeks. they all lose weight. even the skinny ones. biggest loser, that transformation show- all of them have huge deficits- as long as they follow the program they all lose weight. just make sure you are high nutrition for every meal and snack. good luck!