Need some honest opinions please - trying to avoid long term damage

[Little Augustyn]

Okay so I was having some time to reflect on my goals yesterday, where I have come from and where I want to go.

I realised I have been in a calorie deficit 75-80% of the time for the last 4 years - consciously, but almost unaware. I had my cheats here and there and times where I focus less... but calories never surpass about 2000-2200 in those days.

In terms of deficit I have been eating between 1000-1600 for the last 4 years.

My TDEE is has always been between 1800-2400. At the moment I am always leaning towards 2400 TDEE

I am 5ft6, 130lbs and 18% bf... and my goal is to put on some more lean muscle this year.

I am running a var cycle and have found my appetite to have shot quite drastically and I am most comfortable at about 1900 calories a day lately.


My question is though, how damaging is it that I have been on such an extensively long deficit ( I don't want to cause metabolic damage) and how beneficial or not is it to my goals??

Thanks guys!

 

[jhotsauce7]

When In doubt slowly add in calories ... Alter carbs and fats weekly and slowly move your macros to where you are more conformable ... Reverse dieting concept

 

[GiantSlayer]

At your height and weight, you weren't eating so few calories where you should have suffered any metabolic damage. 1600 is pleanty. After a few months at 1600, your body was probably used to that level wih zero detrimental effects. It's when we get into the 500-800 kcal range where people get into trouble. Like Jhot says, add calories slowly. Be mindful of your macros.