Caloric Deficit???

tiffanyschadow

The food scale is on it's way! This is the most exciting discovery yet so thank you! In regards to calories burned during workouts there are many great calculators on google and even if I use a slow pace in my equation I'm still well well above a 600 calorie burn....I wouldn't trust a precor read! I think that due to my age (40), and yes being so close to my weight goal, my metabolism is probably in starvation state which would explain my chronic fatigue and sudden slow weight loss. I lost my first 16 lbs BAM in 2 months.....now for the next 3-5 lbs
ugh!

WBB55

tiffanyschadow wrote: »

The food scale is on it's way! This is the most exciting discovery yet so thank you! In regards to calories burned during workouts there are many great calculators on google and even if I use a slow pace in my equation I'm still well well above a 600 calorie burn....I wouldn't trust a precor read! I think that due to my age (40), and yes being so close to my weight goal, my metabolism is probably in starvation state which would explain my chronic fatigue and sudden slow weight loss. I lost my first 16 lbs BAM in 2 months.....now for the next 3-5 lbs
ugh!

Good job with the scale! You're probably going to be shocked!

I did want to point out you're contradicting yourself, though. On one hand you say your metabolism is shot, but then on the other hand you're saying you're certain of your exercise burn based on calculators that use average numbers. If your metabolism is shot, then you can't rely on calculators on line. Long term accurately tracked data is all you can trust, not calculators on the internet. Just a little tip, ok?

psuLemon

One thing to point out. It really doesn't matter what your real metabolic rate is or how much you burn through exercise as those are only part of the equation. What matters is your tdee (maintenance calories). From there you can form a daily deficit. So once you get your food scale, log for a month and then you can figure out where you really maintain lose and gain.

StaciMarie1974

Look up your BMR - its based on your height/weight/age/gender and is an estimate of what your body burns in a day to stay alive. To process/digest food, keep your heart & lungs functioning, maintain body temp, etc. Then there is a multiplier factored in based on activity. If you have a fairly sedentary life, moving thru your day would burn an additional 15-20% of your BMR. If you are more active, your lifestyle would burn more perhaps 25-30%. Then you factor in calories from intentional exercise.

The total is your total daily calorie burn. Eating less means over time you'll lose weight. But the total daily burn is an estimate, and the established formulas for BMR, etc. may not be perfect for everyone. Such as some medical conditions could mean a person burns under the average for their stats.

BUT it sounds like you are 3 pounds from goal? At 128 the body does not burn a lot. Based on my own estimations, on an active (for me) day (I might walk a total of 12k steps) and only burn a total of 1800-1900 calories if its a work day where I spend lots of time at a desk. My activity is walking in the morning and/or at lunch time and/or evening. Plus running errands like going to the bank, grocery store, etc. When you're small and burning at a low rate, accuracy on the calories in becomes very important.

tiffanyschadow wrote: »

I understand the fundamental thought process of a caloric deficit and why that is critical for weight loss in addition to exercise but how exactly does one understand how much of a caloric deficit they need to create daily and how do you even begin to track it other than specific exercise? So....while I can easily log my workout minutes and calorie loss....about how many calories am I burning just living a "normal day" so that I have a clearer understanding of what my "real" deficit is. Right now, per Fitness Pal, my calorie goal is 1200 a day to get to my 125lb weight goal. I typically eat about 800-1400 calories a day and then exercise resulting in a loss of 800-1000 calories a day 5x a week. If you need to burn (approximately) 3500 calories to lose 1 lb then I should be at or below my goal weight but have plateaued at about 128 lbs for weeks!!! HELP

StaciMarie1974

Ps-I'm 5'5.6", 40, female and my maintenance range is between 123-128. So I'm similar in weight. Walking I might burn 4-5 cals per minute. Running, 6-7. At most. Smaller bodies do not burn big numbers.

StaciMarie1974

I don't mean to be rude, but just felt the need to point out: an overweight man is going to burn much more than a 128 pound woman. I could run an hour and hit 390 at most calories burned in an hour. My husband could lay around on the couch all day and get a higher TDEE than what I have to work for.

tincanonastring wrote: »

OsricTheKnight wrote: »

It's very hard to get 600 calories of exercise in one day, so your numbers don't quite add up.

Osric

I don't understand this statement. I quite frequently hit 600 and often go over.

tincanonastring

StaciMarie1974 wrote: »

I don't mean to be rude, but just felt the need to point out: an overweight man is going to burn much more than a 128 pound woman. I could run an hour and hit 390 at most calories burned in an hour. My husband could lay around on the couch all day and get a higher TDEE than what I have to work for.

tincanonastring wrote: »

OsricTheKnight wrote: »

It's very hard to get 600 calories of exercise in one day, so your numbers don't quite add up.

Osric

I don't understand this statement. I quite frequently hit 600 and often go over.

Yep. Someone pointed it out already. I was fuzzy thinking this morning and didn't limit the statement to the context of the OP as the commenter intended.