Calorie Count
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# Help with calorie deficit math.. UGH

Ok,

So... Say my recommended daily calorie needs to lose weight is between 1400-1500 a day... to maintain would be 1900-2000... Now say I workout, lightly (I'm cutting back because my body is coming out of starvation mode) every day... I take a 20 minute walk, burning about 99-104 calories (Based on my CC APP on my phone) Right now my APP on my phone says i've burned 1469 calories today. Am I supposed to subtract 500 calories from the 1469 in order to lose weight??? That would put me under 1,000 calories... That's not right is it?

Also, (metaphorically speaking) If my calorie goal is 1400 for a day (To lose) and I work out burning 600 calories. Does my calorie goal then become 2000 calories to lose weight??? OR does it remain 1400 to lose weight?

AND last but not least. You have to burn 3500 calories to lose 1lb. If I have a deficit of 500 calories for 7 days without working out that equals a 3,500 calorie deficit for one week. SHould mean I lose 1lb? OR do I have to have to exercise and burn 3,500 calories every week, i.e. exercise off 500 calories a day in order to lose 1lb?

I'm super confused... Wish I could afford a coach who knows what they are doing... HELP ANYONE?

3 Replies (last)

To maintain, you eat 2000, which means that's how much you burn in 24 hours (I'm assuming that's at sedentary).

So to lose a pound a week, you should eat 1500, which gives you a daily deficit of 500 calories. 7 days @ 500 cal deficits = 3500 calories = 1lb fat lost. It won't always show up exactly like that on the scale, because water plays a role in our weight, so some weeks you might see a little more or less, but overall, the trend should be about 1lb/week lost.

If you exercise, then you are burning more than 2000 calories. So to keep a 500 calorie defiicit, you'd want to eat more than the usual 1500. Now, if we're only talking about an extra 100 calories from a walk, I probably wouldn't bother eating more. But if you burn an extra 600 calories from exercise, you should likely eat more. An extra 600 would mean that your total burn for the day is 2600, so eating 2100 would put your deficit again at 500. Or you could eat 2000, and get a slightly higher deficit, which is especially good if on your non-workout days, it's difficult to get a 500-cal deficit (you might find that 1600 or 1700 is an easier target, for instance).

The app is probably telling you what you've burned since last midnight to right now. If your maintenance for sedentary is 2000, that's how much the app would tell you if you looked at midnight tonight.

Original Post by cragenni:

Ok,

So... Say my recommended daily calorie needs to lose weight is between 1400-1500 a day... to maintain would be 1900-2000... Now say I workout, lightly (I'm cutting back because my body is coming out of starvation mode) every day... I take a 20 minute walk, burning about 99-104 calories (Based on my CC APP on my phone) Right now my APP on my phone says i've burned 1469 calories today. Am I supposed to subtract 500 calories from the 1469 in order to lose weight??? That would put me under 1,000 calories... That's not right is it?

Also, (metaphorically speaking) If my calorie goal is 1400 for a day (To lose) and I work out burning 600 calories. Does my calorie goal then become 2000 calories to lose weight??? OR does it remain 1400 to lose weight?

AND last but not least. You have to burn 3500 calories to lose 1lb. If I have a deficit of 500 calories for 7 days without working out that equals a 3,500 calorie deficit for one week. SHould mean I lose 1lb? OR do I have to have to exercise and burn 3,500 calories every week, i.e. exercise off 500 calories a day in order to lose 1lb?

I'm super confused... Wish I could afford a coach who knows what they are doing... HELP ANYONE?

1. To lose weight, you need to eat less than your 24-hour maintenance amount of calories.  If you maintain at 1900-2000 per day, anything less than that will result in weight loss.  I agree with the PP, sounds like your app is telling you what you've burned up to this point in the day.

2. If you eat 1400 calories, and burn off 600, your net calories for the day would be 800.  That's way too low.  If you're only eating 1400 calories, you either need to limit your exercise to 200 calories worth, or you need to eat back some of the calories.  It's your net calories you need to think about (calories eaten are ADDED, calories exercised are SUBTRACTED)

ETA: For example:

Maintenance @ 2000 calories, anything less will result in weight loss, but you don't want to go under 1200 calories a day.

So....start your day at 0 net calories.

+ 1400 calories eaten

- 600 calories exercised

= 800 net calories.  That's too low to be safe for your body's functions.  So you need to either reduce your calories exercised, or add back in more calories by eating.

+ 600 calories eaten

= 1400 net calories

So you're really eating 2000 calories that day, but you exercised 600 of them off, to reach your goal of 1400 for the day.

3.  It doesn't matter how you get rid of those 3500 calories - whether you cut them from your diet, or exercise them off, you will lose one pound.

if you are supposed ot take in 2000 calories and you burn 500.. ya have to make up for that with more food. you body will stay in starvation mode if you continue to take in calories. It's still VERY important that you work out, but it is also important that you feel yourself...

YOu can lose weight alone just by changing your calorie intake, so just make sure oyu take in the RIGHT amount of calories a day and try to stay away from fat calories.

:) good luck!

3 Replies