How many calories do i need to burn a day?

jana_knowles
jana_knowles Posts: 22 Member
edited November 2024 in Health and Weight Loss
I'm 5'4 165pds.. I want to lose up to 1-2 PDS a week.. I am active and mfp is giving 1360 to work with.. What I wanna know is how many calories do I need to burn a day through cardio exercise..

Replies

  • galgenstrick
    galgenstrick Posts: 2,086 Member
    If you set MFP to lose weight, and it gave you 1360 calories, technically you do not need to do any cardio because you've created a deficit with just your diet. Now if you want to speed up your weight loss, eat more, or want some health benefits that come with cardio, then you should do some cardio.
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    None. You don't have to do any cardio to lose weight.
    Now if you want to speed up your weight loss, eat more, or want some health benefits that come with cardio, then you should do some cardio.

    ^agreed.

  • earlnabby
    earlnabby Posts: 8,171 Member
    If you set MFP to lose weight, and it gave you 1360 calories, technically you do not need to do any cardio because you've created a deficit with just your diet. Now if you want to speed up your weight loss, eat more, or want some health benefits that come with cardio, then you should do some cardio.

    This ^ ^

    MFP has already created the deficit you need to lose. If you choose to do cardio, log it and eat back a portion of those calories (most people start with 50% to balance out the possibility of overestimating).

  • davert123
    davert123 Posts: 1,568 Member
    earlnabby wrote: »
    If you set MFP to lose weight, and it gave you 1360 calories, technically you do not need to do any cardio because you've created a deficit with just your diet. Now if you want to speed up your weight loss, eat more, or want some health benefits that come with cardio, then you should do some cardio.

    This ^ ^

    MFP has already created the deficit you need to lose. If you choose to do cardio, log it and eat back a portion of those calories (most people start with 50% to balance out the possibility of overestimating).


    most people don't eat back 50%,. I guess this is what the poster does and is extrapolating their own behaviour to everyone else. I eat back about 90% of the calories MFP calculates for exercise me when I am in deficit and this is accurate for me
  • daaaaaanielle
    daaaaaanielle Posts: 114 Member
    davert123 wrote: »
    earlnabby wrote: »
    If you set MFP to lose weight, and it gave you 1360 calories, technically you do not need to do any cardio because you've created a deficit with just your diet. Now if you want to speed up your weight loss, eat more, or want some health benefits that come with cardio, then you should do some cardio.

    This ^ ^

    MFP has already created the deficit you need to lose. If you choose to do cardio, log it and eat back a portion of those calories (most people start with 50% to balance out the possibility of overestimating).


    most people don't eat back 50%,. I guess this is what the poster does and is extrapolating their own behaviour to everyone else. I eat back about 90% of the calories MFP calculates for exercise me when I am in deficit and this is accurate for me

    Or you're extrapolating your own behaviour onto everyone else? Most discussion I've seen in regards to eating back calories have the majority of people eating about 50% of their exercise calories. I haven't seen many people who eat back 75%+ of their exercise calories.

    I think that @earlnabby was meaning to start at 50% of the logged exercise calories and adjust up or down according to what happens with your weight. I eat the vast majority of my exercise calories back and I'm still losing but I started off trying to only eat about half and adjusted upwards when I found myself losing faster than I wanted to.
  • earlnabby
    earlnabby Posts: 8,171 Member
    davert123 wrote: »
    earlnabby wrote: »
    If you set MFP to lose weight, and it gave you 1360 calories, technically you do not need to do any cardio because you've created a deficit with just your diet. Now if you want to speed up your weight loss, eat more, or want some health benefits that come with cardio, then you should do some cardio.

    This ^ ^

    MFP has already created the deficit you need to lose. If you choose to do cardio, log it and eat back a portion of those calories (most people start with 50% to balance out the possibility of overestimating).


    most people don't eat back 50%,. I guess this is what the poster does and is extrapolating their own behaviour to everyone else. I eat back about 90% of the calories MFP calculates for exercise me when I am in deficit and this is accurate for me

    Or you're extrapolating your own behaviour onto everyone else? Most discussion I've seen in regards to eating back calories have the majority of people eating about 50% of their exercise calories. I haven't seen many people who eat back 75%+ of their exercise calories.

    I think that @earlnabby was meaning to start at 50% of the logged exercise calories and adjust up or down according to what happens with your weight. I eat the vast majority of my exercise calories back and I'm still losing but I started off trying to only eat about half and adjusted upwards when I found myself losing faster than I wanted to.

    Exactly. It also depends on where you get the burn numbers. I eat back about 75% of the calories I get from my Fitbit but much less of the calories I get from logging my lap swimming in MFP. Overall, I eat back an average of about 35%.

    50% is the most commonly recommended amount to start out with, then adjust up or down depending on your personal results.

  • editorgrrl
    editorgrrl Posts: 7,060 Member
    I'm 5'4 165pds.. I want to lose up to 1-2 PDS a week.. I am active and mfp is giving 1360 to work with.. What I wanna know is how many calories do I need to burn a day through cardio exercise.

    A healthy, sustainable loss is .5 lb. per week for every 25 lbs. you're overweight. And each .5 lb. requires you to burn 250 calories more than you eat every day.

    Read the Sexypants post: http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
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