Reverse Calorie Counting Question

Nutrition Q&A [Moderated]
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Hey all! Long time lurker, big fan.
I recently got on Wellbutrin, which (along with a hypertensive crisis 194/128) helped bring me out of a pretty long depression where I was very sedentary for about 2 1/2 years.
I’m 5’5”, 202 pounds currently.

I have been consistently training again, and measuring everything I eat since my doctor visit 30 days ago.
I have lost 13 pounds in those 30 days.

My average calorie intake for the last 30 days has been 1742 per day. (average protein intake has been 162 g per day)

I am trying to figure out how many calories I have been under maintenance per day over the last month.

The math: 3500 calories in a pound, multiplied by 13 pounds lost (45,500), divided by 30 days (1616.67-ish).

Meaning on average, I have been under maintenance calories by 1617 calories per day?

It doesn’t sound right in my head that my previous maintenance calorie intake was around 3,359. That seems high (although I am way above my ideal weight/body composition for my height).

I ask because I am looking to increase calories a bit because I think I’m losing a bit too much too soon, but I’m really afraid to increase by too much.

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Good to see you here again, Sorcerer. Long time! Happy to hear you’ve taken charge of your health and are getting after it.

1 pound of tissue, fat (unrealistic) or mixed fat-non fat (more realistic) has ~ 2200 Cal worth of energy in the first two weeks, and ~ 2900 Cal after that. More water is lost initially, which contributes to the “lower” energy cost.

Regarding the energy deficit, the short answer is I think you’ve likely been averaging an 900 Cal/d deficit, where your previous maintenance was ~ 2900 Cal/d and your current average intake is ~ 1800 Cal/day. There’s some squish in there.

2400 Cal/d is a reasonable place to be for continued weight loss IMO. Our Calorie and macronutrient calculators, along with their accompanying texts, may be helpful. We are also available for nutrition coaching if that’s something you’re interested in.

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Thank you!! I see where I was going wrong. Much appreciated!