Net calorie an deficit balance

marcustechtman

I have two questions:

1. Let's say I must maintain a minimum of 1,500 net calories (calories eaten minus calories burned). If that is the case I must constantly be eating MORE calories than I am burning. That said, what is the point of exercising with the intention of losing weight?

2. My BMR is currently 1,878 calories per day. Assuming I diet WITHOUT exercise and maintain my minimum intake of 1,500 calories, then my deficit is 378 calories.
Now let's assume that I diet AND exercise. Assume that I burn 1,000 calories exercising. In order to maintain my net calories of 1,500 I must consume 2,500 calories. So the hypothetical formula is:

1,878(BMR)+1,000(Exercise)-2,500(consumed)=378(deficit)

This formula implies that I:
A) Have wasted time exercising (with the intention of weight loss)
Will never be able to have a deficit of more than 378 calories without negatively impacting my metabolism.
So my second question is this: How can I increase my calorie deficit without negatively impacting my metabolism.

It's frustrating to know that the AMR(or whatever) recommends creating a deficit of no more than 1,000 calories, yet I can do NOTHING to bring my deficit to this level due to those pesky "net calories."

shadow2soul

BMR = Basal Metabolic Rate or calories your body burns just to function without activity
TDEE = Total Daily Energy Expenditure (BMR + Daily Activity + Exercise) or Maintenance Calories
Exercise should be for health/fitness.
Your profile says you only have 24lbs to lose. If that is indeed the case, 1000 calorie deficit is probably too much which is why you are having trouble coming up with a healthy way to create it. The closer you are to your goal the harder it becomes to create a large calorie deficit in a healthy way.

marcustechtman

Thank you for the input. With that said, I just want to reiterate the exercise aspect. Exercise is solely for the purpose of cardiovascular health, right? The only reason I ask is because there are a ton of "fat burn" exercises which, after doing the research, seem like an invalid way to lose weight.

AJ_G

The upside of exercise is that you get to eat more and still lose weight, and also in the case of cardio that you strengthen your cardiovascular system. In the case of strength training during a calorie deficit, it helps preserve muscle mass as you lose weight given that you're consuming adequate protein along with it.

To answer your question about your metabolism. Your metabolism will always adapt to a deficit or a surplus. The larger the deficit or surplus, the faster your metabolism will adapt. Because of this, the best way you can possibly lose fat is to eat the highest calorie intake you can that still has you losing weight so that the metabolic adaptation is the slowest.