Caloric Deficit Goal for Weight Loss
For a 45-year-old Filipino male at 6'1" (185 cm) and 95.6 kg, I recommend a daily caloric intake of 2000-2300 kcal/day, creating a 500-750 kcal deficit from your maintenance needs, which should result in approximately 0.5-1 kg (1-2 lbs) weight loss per week. 1
Your Current Status
First, let me calculate your Body Mass Index (BMI):
- BMI = 27.6 kg/m² (95.6 kg ÷ 1.85² meters)
- This places you in the overweight category (BMI 25.0-29.9) 2
Calculating Your Caloric Needs
Step 1: Resting Energy Expenditure (REE)
Using the standard formula for adult men: 2
- REE = 10 × 95.6 + 6.25 × 185 − 5 × 45 + 5
- REE = approximately 1,887 kcal/day
Step 2: Total Daily Energy Expenditure
Multiply REE by activity factor: 2
- For light activity: 1,887 × 1.6 = ~3,020 kcal/day (maintenance calories)
- For moderate activity: 1,887 × 1.7 = ~3,208 kcal/day
Step 3: Creating the Deficit
Target caloric intake: 1,500-1,800 kcal/day for men 2
However, given your height and current weight, a less aggressive approach may be more sustainable:
- Creating a 500 kcal deficit: ~2,500 kcal/day
- Creating a 750 kcal deficit: ~2,250 kcal/day 1
Weight Loss Goals and Timeline
Initial target: Lose 5-10% of baseline weight (4.8-9.6 kg) within 6 months 2
- A 500 kcal daily deficit typically produces 0.45 kg (1 lb) per week weight loss 1
- A 750 kcal daily deficit produces approximately 0.7 kg (1.5 lbs) per week 2
- Maximum weight loss typically occurs at 6 months with proper adherence 1
Essential Components Beyond Caloric Deficit
Physical Activity Requirements
- Minimum: 150 minutes/week of moderate-intensity aerobic activity (30 minutes/day, most days) 2, 1
- Goal: >10,000 steps per day 2
- For long-term maintenance: 200-300 minutes/week of physical activity 2, 1
Dietary Composition
- Limit liquid calories (sodas, juices, alcohol) 2
- Reduce added sugars and sodium 2
- Focus on water-rich, low energy-density foods for satiety 2
- Any macronutrient composition works as long as the caloric deficit is maintained 2
Behavioral Strategies Critical for Success
- Daily self-monitoring of food intake, physical activity, and body weight 1
- Regular weight checks to track progress 2
- High-frequency counseling focused on behavioral strategies 1
Important Caveats
Avoid Very-Low-Calorie Diets
Do not go below 1,500 kcal/day without medical supervision. Very-low-calorie diets (<800 kcal/day) should only be used in limited circumstances with medical oversight and high-intensity lifestyle intervention. 2
Expected Health Benefits
Even modest weight loss of 3-5% produces clinically meaningful benefits including: 1
- Reduced triglycerides
- Improved blood glucose control
- Decreased risk of developing type 2 diabetes
Common Pitfalls
- Underestimation of caloric intake is extremely common 3
- Overestimation of physical activity expenditure 3
- Metabolic adaptation occurs with weight loss, reducing energy expenditure over time 3
Practical Implementation
Start with 2,200-2,500 kcal/day and adjust based on your actual weight loss rate over 2-4 weeks. 1
If weight loss stalls, verify you're maintaining the true deficit through detailed food records, as this is the most common reason for plateaus. 3
Consider consultation with a registered dietitian for an individualized meal plan that accounts for your specific preferences and any medical conditions. 2