Weight Loss
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# How much exercise would be need to start losing weight?

I am 5,2 130 lbs and would like to be 120 lbs. I try and eat 1200 calories a day. How much excercise should I be doing to start seeing results?! How much weight should I be able to lose a week?!

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Well you need a calorie deficit of 3600cal to lose 1lb of fat. You can calculate your BMR rate here:

This is the approximate number of calories you burn just by living (not by moving). For your height and weigh (I entered your weight as 30 because I didn't know how old you are) this would be around 1400 calories a day. If you're eating 1200 calories a day that would make a 200 calorie deficit a day, which would take you 18 days to lose 1lb of fat. Any moving you do throughout the day, and any extra exercise you do a week, will increase the calorie deficit and decrease the time it'll take you to lose 1lb. Dieticians tend to say that the maximum amount of fat you can lose in a week is 1-2lbs. Anything else will be either water or muscle. Try and aim for a 500 calorie deficit per day. How much of that is through exercise, or eating less, is up to you. Don't eat less than 1200 calories a day though.

Actually 1400 is what she would burn if she were in a coma. 1700 is what she burns by not doing any exercise, just sitting around the house or whatever. Any more exercise = a greater burn.

1lb a week = healthy amount of weight loss

3500 deficit = 1lb weight loss

500 deficit a day = 1lb a week weight loss

1700 + 300 extra calories burned through any activity = you can eat 1500 calories and lose 1lb a week. 400 calories burned means you should eat 1600, etc.

You should add strength training to your workouts to ensure minimum muscle loss.

Original Post by laur3nmae:

Actually 1400 is what she would burn if she were in a coma. 1700 is what she burns by not doing any exercise, just sitting around the house or whatever. Any more exercise = a greater burn.

1lb a week = healthy amount of weight loss

3500 deficit = 1lb weight loss

500 deficit a day = 1lb a week weight loss

1700 + 300 extra calories burned through any activity = you can eat 1500 calories and lose 1lb a week. 400 calories burned means you should eat 1600, etc.

You should add strength training to your workouts to ensure minimum muscle loss.

what is a deficit? is that where you burn amount of calories? Kinda like if you burn 500 calories a day you will lose 1lb a week? i hope i dont sound stupid but i really didnt know! haha! :D

If you have a normal day with no exercise you will burn about 1700 calories according to laur3nmae. If you eat 1500 calories that day, you have a deficit of 200 calories. That is what a deficit is, how much more energy you use than take in. So yes, if you have a 500 calorie deficit every day you should lose about 1 lb a week.

Original Post by amyboo16:

what is a deficit? is that where you burn amount of calories? Kinda like if you burn 500 calories a day you will lose 1lb a week? i hope i dont sound stupid but i really didnt know! haha! :D

Ok so we are using your total calorie burn and calorie intake here. Think of 'deficit' as a negative difference and 'surplus' as a positive difference between the two. Generally, any deficit = weight loss, any surplus, weight gain.

If you burn 2000 calories (throughout the whole day) and eat 1500 calories? 2000 - 1500 = 500 calorie deficit.

Don't think of it as burning 500 calories to get a 1lb a week loss. It's having an overall 500 difference between what you eat and what you burn. Let's say, like the OP, you burn 1700 calories without exercise. Going on a long walk to burn 400 calories would mean the total burn for the day is 2100. To have a 1000 deficit? 2100 - 1000 = eating 1100 calories (not recommended). 500 deficit? 2100 - 500 = eating 1600 calories. etc.

Got it?

5 Replies