I did sedentary with your stats and it says 2013 kcal . Sure , I never said different foods didn ' t do different things , but I ' m sure most people didn ' t actually measure their deficit or trakc their calories on the SAD diet without having cravings and a lot of hunger . I hate the argument that different foods do different things . Of course they do but in the end , there are diabetics who are known for high insulin resistance that can lose weight on a deficit if they ' re actually serious and strict on themselves . I get the feeling that most people that do SAD on a deficit aren ' t actually because they don ' t account for some snacks here or there or they didn ' t actually weight their food . Bread and rice has a lot of carbs and calories that come with itNo one can prove to me that eating 1000 extra calories than your estimation can cause you to lose weight even on keto and I don ' t believe even this author has sources of such a case or study .