is my cal deficit good enough?

dom1133

Hi I'd like to have advise on my current calorie deficit. I am trying to lose mainly my gut. Here are my mfp seetings:

current weight: 205
height: 6 foot 2
age: 37
daily calorie goal: 1800
I walk to work for a total of around 60 minutes of pretty fast walk, which would burn 300ish cals
I do a kettlebell program (steve cotter DVD) on mondays(upper body),tuesdays(lower body), thursdays (upper body) and fridays (lower body), I think this burns 250ish cals

So on days that I work out (mon,tues,thu,fri) I eat 1800 cals + 550 cals = 2350 cals.

On wen, I will just walk to work so I eat 1800cals + 300 = 2100cals

And when I dont work out like sat or sun, I will eat 1800.

I'm worrried that my cal deficit is not big enough, any advise?

Thanks

IamUndrCnstruction

Just make sure you are not overestimating your calorie burns, and are logging, weighing, measuring, everything. Most people here say to eat back maybe 50-75% of your exercise calories.

cajuntank

Run it for a few weeks and get an average of weight loss per week. If you are between .5-1% of bodyweight loss per week, then you are golden. If you lose too much (again on average), then add a little...not losing enough, subtract a little. You don't have to have everything dialed in perfect on day 1 or week 1 mind you. Patience and consistency is key.

dom1133

IamUndrCnstruction wrote: »

Just make sure you are not overestimating your calorie burns, and are logging, weighing, measuring, everything. Most people here say to eat back maybe 50-75% of your exercise calories.

ok I see, 300 looks like a lot for the 1 hour walk, but Im really not sure how much im burning for that or the kettlebell working, I'll prob lower those indeed!

thanks

Liftng4Lis

cajuntank wrote: »

Run it for a few weeks and get an average of weight loss per week. If you are between .5-1% of bodyweight loss per week, then you are golden. If you lose too much (again on average), then add a little...not losing enough, subtract a little. You don't have to have everything dialed in perfect on day 1 or week 1 mind you. Patience and consistency is key.

^Yep

dom1133

cajuntank wrote: »

Run it for a few weeks and get an average of weight loss per week. If you are between .5-1% of bodyweight loss per week, then you are golden. If you lose too much (again on average), then add a little...not losing enough, subtract a little. You don't have to have everything dialed in perfect on day 1 or week 1 mind you. Patience and consistency is key.

I've been pretty much on the same plan for the past month but was at 1500cals, and only added 250 cals of exercices on mon,tues,thu and fri and felt like I needed to eat a bit more

I dont mind if it takes a bit longer to lose weight. I guess I will see as long as I dont gain weight I guess I'll be happy.

Thanks

TimothyFish

300 calories for a three mile walk isn't farfetched.