Please help

halimaiqbal00

So I own a Fitbit charge that informs me that I burn 2200 calories a day on average. I'm a 5' 7 female, 32 years old and weigh 143 pounds. I want to lose 10 pounds. I workout 4 times a week and the number that Fitbit gives me for daily burn does not include my workouts. They're an additional 500-600 calories per workout.

Now, question is this. To lose a pound a week, should I be consuming 500 calories less than what my Fitbit is telling me I burn daily? So 2,200 - 500? So I should be having 1700 calories? On the days I workout and burn 500 calories, should I be consuming them too? My aim is to lose a pound a week remember so on workout day, 2,700-500? So I should eat 2,200 on those days? Leaves me with a 500 calorie deficit everyday that way.

I'm confused myself so I'm very sorry if this is confusing!

jemhh

Log your workout on either your Fitbit dash or on MFP (if you want to and have them synced.) Then you'll have all of your calories logged in place. Then you would eat 500 below total calories for the day.

You can set up your Fitbit to lose a pound per week and it will tell you how close/far you are to your daily goal (with the 500 calorie deficit taken out.)

erinc5

Yes, your math is correct. You just need to determine if your burns are actually correct. Try your numbers out for a month, and if you are losing too fast or too slow, adjust your intake.

I only mention that you may need to adjust, as I am 5'7"/28 F/165lb and my goal is to lose 1lb per week. MFP has me eating 1370 for that goal and fitbit has my total burn at around 2000-2300 per day depending on the day. I lift every other day and do about 20-30 mins of HIIT circuit 2 times per week, and I go on 30 minute walks with my dog. I eat around 1500-1600 per day for my 1 lb goal, so your goal of 2,200 may be a bit high. Try it and see, though.

Also, maybe it is better to eat more. 1 lb per week for you may be too agressive. I plan to switch my goal to 0.5 lbs per week once I hit around 155.