r/loseit•
Jun1pero

How to reassess TDEE to keep losing weight and build strength?

Hi guys,

I’ve been eating at a +/- 500kcal deficit for a little more than a year now and I’ve gone from 100kg to 73.5 so far. I’m a 1m65 30F with a sedentary job and somewhat but regularly active (cycle to work, spin class 2/3x week, strength training almost every day)

Everything worked out fine but as I’m nearing my GW (which isn’t really set but lets say around 67) I’ve been focusing more and more on building muscle to shape my body at the same time as it loses weight.

I have good results but now that I’ve increased the weight I’m pulling and made progress on my strength training program, I realise that eating 1200kcal per day feels way too small.

I’m accustomed to hunger since I’ve been on a deficit but this seems different. I get the feeling that it’ll be hard for my body to keep on building muscles on a low TDEE but I can’t completely stop the deficit since I still have at least 5-10kgs more to lose.

Is it possible to do both, or is it more efficient to keep my deficit to focus on losing and slow down on my workouts (and maybe lose some progress)? And then when I’m at my GW increase my TDEE and adapt my workouts to gain muscle in an efficient way.

I’d love to be able to do both but I dont think I understand fairly well how a body works on these topics, so if you got any advice fire away!

Posted Apr 9, 2025, 8:17 PM UTC

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