Is 800 Calories a Day Unsafe? | Ep 368

Join Physique University to get a personalized nutrition plan to look and feel better and stop guessing about your calorie needs: bit.ly/wwpu-free-plan -- Why do some people thrive on far fewer calories than others (who might be miserable eating at that level)? When we talk about whether 800 calories a day is "unsafe," we're asking the wrong question. After all, your size, training, activity level, and energy needs are unique to you and can vary widely among the population. Learn why there's no universal unsafe calorie number, how to determine your own metabolic limits using biofeedback, and the critical trade-offs between aggressive deficits and sustainability. Main Takeaways: There's no universal "unsafe" calorie number Metabolic adaptation is real but reversible, not permanent "damage" Use biofeedback (energy, sleep, strength, mood) as your personalized guide rather than arbitrary rules The trade-offs between speed, sustainability, and metabolic preservation require intentionality Episode Resources: Wits & Weights Facebook Community - Connect with others who understand nutrition isn't about universal rules Timestamps: 0:50 - The obsession with 800, 1200, and 1500 calories 5:18 - The reality of individual energy needs 8:50 - Very low-calorie diets (VLCDs) in clinical settings 10:30 - The Optavia problem 16:14 - Metabolic adaptation vs "metabolic damage" 19:28 - Speed vs. sustainability vs. metabolism 20:44 - Using biofeedback as your personalized compass 24:23 - The non-negotiables 25:29 - Context vs. absolutes Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram