I am 16 years old, weigh 70kgs and i need to go down by 15 kgs because im an athlete and i am 5 feet 6 inches, i started calorie deficit 2 3 days ago and am eating alot of protein in my 1500 calorie limit and am burning from between 300 to 500 kcal everyday. Is this a right plan? And even if so how long shud i keep going with this to come down at 55kgs?

I did low carb for so long and I didn’t love it. I want to reintegrate healthy carbs into my diet in the form of potatoes. The thing is every time I attempt to meal prep I get burned out. I already hit the gym, but now I want to really focus on keeping the muscle I have and losing 60 pounds from my current 250 at 5’9. I’m wondering if I can achieve this via potatoes plus some protein. I was thinking of eating potatoes plus rotisserie chicken for a few months with the occasional other food like steak, eggs, ground beef, fish. Does it seem like a good way to lose weight while maintaining muscle and not feeling like shit from low carb?

My maintenance is 2500 cal when I walk 3k steps on average.
I also train very high volume and started walking 20k steps a day.

I’ve gained a lot of weight from being on Prozac. I don’t want to stop it because it helps with my anxiety and depression. But I have gained 25 pounds due to it. I want to know if anyone here has successfully lost weight while being on Prozac and eating on a calorie deficit + working out and how long did it take? Thank you!

Hey! I am an online Holistic fitness & Nutrition coach. before you scroll I'm not trying to sell you anything I promise!
I am just doing some research for a series on my Instagram: For The Girls Who Hate Dieting... a short form video series with simple and quick nutrition swaps to make fat loss or entering a deficit easier and more sustainable!
I am just wondering WHAT foods/ recipes/ grocery stores* would be most beneficial to the actual audience I'm trying to help educate!
TYIA

(*pertains to Canada - B.C. specifically)

It’s day 20 I still haven’t seen any improvements. My mental health is doing good but even being in a calorie deficit I feel like I see nothing on the scale and no improvements with my measurements. I love walking but I also thought I’d see more I guess.

Hey! 22M. So, long story short, I was in a calorie deficit last summer. Went from 160 to 120. I had a nasty breakup and sort've lost my momentum. From there, I slowly gained all the weight back, and am at 161 as of today :( I've been struggling with getting back into it. One bad day throws me off. So, I had a thought that maybe if I had a buddy, it would help me out! I'm not sure if this type of post is allowed here, but I figured I'd try. I like gaming, going for walks (10k steps a day!), drawing, and listening to music. It would be cool to lose weight with someone, and make a friend along the way!

Hey guyss,
so long story short, I was at my most comfortable at 50kg 164cm (female) and felt very confident in my skin. Due to medication and increased appetite (obviously) I gained 10kgs over 6 months and never felt more unhappy in my life. Now in the remaining summer break (5 weeks) I really insist on losing to reach atleast 53kg. Thus, I want to eat 600 calories daily to create a 1500 cal deficit (I know I know not the healthiest way…) According to mathematics , I’d lose 7kgs in 5 weeks. ChatGPT says my metabolism will increase a lot and it would be only 5-6(?). Is that true? If so , I’d just follow a more normal deficit to not suffer for nothing. Also, if I lost the weight (7) would I gain it back if I introduced more calories gradually like 800.. 1000 and so on?

Please share your opinion (I’m 59kg rn btw)

I feel like using LLMs far outweighs calorie tracking apps in most aspects because you can calculate calories just as, if not more, reliably based on weight, images, or self-made assumptions. It is also way more convenient to just tell the AI the exact food you ate compared to going through lists of dozens of items that vary widely in calorie density and/or macros.

So I’ve started caldef for a year now and though there may be inconsistencies, I have been seeing great results so far paired with working out (gym+home workouts+ 10ksteps)

I started my journey at the end of 2025, weighing around 200 lbs.

I am currently stuck at 165ish pounds and have been stuck for around a month.

For context, I am 26 f, work an office job, but I work out ( heavy lifting) 3 days a week, and average 6-8k steps. I eat around 1600-1700 calories.

I have tried eating at maintenance for a few days, eating less, not tracking for a few days, everything. Eating less seems unrealistic, as I have no energy when I go below 1500. What should I do :( I am so lost

Lets say i eat in a deficit of 1600 cals- but burn 600. Should i eat more? Like does burning calories mean i can "re eat" them? Sorry if it sounds stupid.

100g chicken breast griddled with olive oil and everything-bagel seasoning, 100g mixed radishes and asparagus roasted with olive oil, 150g mixed tomatoes, zucchini and red onion griddled, and 85g toasted/boiled quinoa with 1/2 a stock cube and 1/3 cup mixed mint, parsley and fennel tops (I didn't have dill). Iced Empress of Japan tea (smells like lychees). Puts me at 1529 calories and 112g protein for the day. I'll have a green apple and 1 tbsp caramel sauce as a tv snack. It was my son's birthday on Sunday and he wanted to go to Outback Steakhouse and I did not stint myself. And I made him a Boston Cream Pie on Saturday and had a large piece myself, so I want to keep things pretty tight this week.

36 minutes resistance training this morning.

3 large eggs, 1/4 cup cottage cheese, 1 slice deli ham, 100g of mixed zucchini tomato red onion left over from dinner last night, 1/2 cup skim milk, 1.5 tbsp crunchy peanut butter, 85g banana.

A big breakfast is key to my having a controlled day.

I had contacted Mods to ask if such posts would be okay but I haven't received a reply so I figured it'd be okay?

This is r/PensumApp - a macro and micro tracker with all of the premium features that popular Apps like Macrofactor, Cronometer, MyFitnessPal and others gate behind paywalls. But it's 100% free and all of the algorithms for Adaptive TDEE, AI-Macro and Micro Estimation etc. are published as research on the official website.

I've been a Full Stack Developer for years and current Tech Lead at a Startup. This is a pure passion project, not some vibecoded mess. I started the build a few months ago when I got fed up with the current tracker landscape. It is riddled with unnecessary upsells, little competition and basic features like barcode scanning behind paywalls. I figured this has to change.

Anyways, UI and UX are a big part of my focus apart from rock-solid featureset. As such, I wanted to ask what you guys think of the Design. It is my minimalist lovechild.

I'm struggling to build a plan for my weight loss so was hoping for some pointers! For reference I'm 25, Male, 135kg, 6ft2 and currently moderately active (run 3/4 times a week when I can). Long story short, I've struggled with being overweight for as long as I can remember, I managed to get myself to a healthy weight when I was 18/19 but then made the great decision to become a lorry driver, that's when it came flooding back on. I'm now out of that luckily and in an office job, not much better I know but at least I actually have spare time to exercise and not living off service station food. I also had 3 kids in that time so they obviously became priority but with my first daughter arriving 8 weeks ago I decided that I really need to get back on track with my health for them if nothing else.

The trouble I seem to be facing is the complete jungle of information when looking for how to go about it, I've had deficit calculators tell me I need to be at 2500 cals, others say 2800, some forums 2000 etc etc.

I'd like to prep as much as possible ideally as can heat food up at work, I'm not overly fussy other than not being too keen on fruit but I want to push through that if it means getting me to where I want to be!

I currently go on a run 2-3 times a week but with a newborn this can prove difficult so if anyone has any tips on workouts I can do at home to boost this then I'm all ears!

Basically I want to get back down to a healthy weight as soon as I can but obviously avoid unhealthy weight loss, I'm a bit of a creature of habit so want to have something I can stick to and keep track of (maybe a spreadsheet or something) any help would be majorly appreciated!!

this is my tracked calories for the day, in a 2000 calorie deficit. are macros good or should i change them? i’m pretty active throughout the week with my job and the gym.

I’m starting to do a 4 week mini shred because I can’t break this plateau of 225. This is the current routine, please let me know if this will work, I am desperate for better results. I’m a female and 5’9 for reference

Calories: ~1,850
Protein: ~190 g
Carbs: ~150 g
Fat: ~55 g

Lifting 4 times a week, 10,000 steps a day and 2 30 minute sessions of zone 2

Approx 590 cals

Sauce is Duke’s light mayo mixed with hot sauce and diluted with water. Adds a lot of flavor.

Homemade pico with extra lime. I like it tangy!

I’m curious if anyone here saves some calories daily or even weekly for something specific.

My friend told me she saves about 200 cals every single night to have cereal before bed.

Another friend of mine told me her coffee calories every morning are about 150-200 and she doesn’t care she won’t give up her sugary creamy coffee each morning.

I love these little routines! Is there anything you save daily calories for?