# Weight loss

**URL:** <https://wahoox.forum.wahoofitness.com/t/weight-loss/2967>\
**Category:** Training\
**Created:** [August 16, 2020, 10:18am UTC](https://wahoox.forum.wahoofitness.com/t/weight-loss/2967 "2020-08-16T10:18:15Z")\
**Posts on this page:** 1\
**Showing post:** 8

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**Author:** ![Pierre](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/pierre/32/5307_2.png) [@Pierre](https://wahoox.forum.wahoofitness.com/u/Pierre)\
**Post date:** [August 20, 2020, 4:40pm UTC](https://wahoox.forum.wahoofitness.com/t/weight-loss/2967/8 "2020-08-20T16:40:41Z")

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> [@Rupert](#):
>
> simply put for weight loss it’s calories in vs calories out.

I’m counting calories for the better part of 3-4 years. It’s an on-again-off-again relationship. As soon as you get to know your body and your maintenance level, it works perfectly. I love this scientific approach to nutrition.

I always get best results with aiming for no more than a 500 calorie deficit per day, which translates to roughly half a kilo lost bodyweight a week (_fat and muscles in a hopefully decent ratio_).

**@Rupert, do you recommend “_eating back_” most of the calories from exercise in order to support recovery on the active days or do you believe a weekly approach to overall calories is best?**

I found that eating back my active calories on the specific day leads me to a [binge eating disorder](https://wahoox.forum.wahoofitness.com/t/nutrition-woes-eating-disorder/2483). Right now, I am trying to estimate my weekly expenditure in advance and always eat accordingly. This, of course, means that my body gets more calories even on a rest day - when he doesn’t _need_ it.

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