How many calories am I burning in total?

Maria_Fatima

Hello. I currently weigh 80kgs. My goal is 62kg and I'm supposed to be losing 1 pound each week, so my goal calorie intake is 1600. But I always consume less than that and exercise too and at the end of the day, have around 500 allowed calories remaining, and I read that to lose 1 pound, you need to burn 3500 calories. So, I lose the goal 1 pound PLUS the calories I have remaining each day?
If I have 500 allowed left each day, that makes it 3500calories in a week, so at the end of it, I lose 2 pounds and not one?
I'm trying to make objective estimates and then compare them to my actual success. Please help.

mecoconleche

Do you weigh your food?

Maria_Fatima

Youre asking that to see if I'm making objective estimates? I'm trying to. I don't have any way to weigh my food exactly but I've spent quite some time trying to make sure I'm getting the closest possible estimates.

Maria_Fatima

My question though, is the way to see how much weight i should be losing based on calories burned and taken.

Colorscheme

Maria_Fatima wrote: »

My question though, is the way to see how much weight i should be losing based on calories burned and taken.

Yes. Basically 3500 calorie deficit = 1 lb loss. So if you create a 500 cal deficit per day, that's 1 lb of week weight loss. However, weight loss is not linear so you can do the math but not see the same results on a scale.

ncboiler89

Maria_Fatima wrote: »

My question though, is the way to see how much weight i should be losing based on calories burned and taken.

For every 500 calorie difference per day between calories burned and calories consumed you will lose one pound per week. From there it is simple math to estimate how much weight you will lose over any time frame.

Forget the part in your OP about having to burn 3500 calories. A net deficiency of 3500 calories should equal the loss of one pound over any time frame.

Maria_Fatima

Mhmm thank you! But since my daily goal is already designed to help me lose 1 pound a week, any deficit should technically help me lose MORE than a pound right?

erinc5

Maria_Fatima wrote: »

Mhmm thank you! But since my daily goal is already designed to help me lose 1 pound a week, any deficit should technically help me lose MORE than a pound right?

Mathematically, yes, you are correct, that is how it works. If your MFP goal is set to 1 lb per week, then you are already at a 500 cal/day deficit. Don't go too low and get burned out, though.

500 cal per day deficit = 1 lb per week loss
750 cal per day deficit = 1.5 lb per week loss
1000 cal per day deficit =2 lb per week loss

This is also assuming you are 100% accurate estimating your calories in and calories out.

Maria_Fatima

Thank you so much. Since I'm only making estimates, I expect my loss to also be somewhere AROUND what I calculate.

erinc5

Yep. It's good to know the math behind the numbers. Like, if you have MFP set to 1 lb per week loss and then you go over the goal by 300 calories, you can relax, knowing you are still in a deficit.

Maria_Fatima

Haha yess thank you so much

STEVE142142

You really need to get a food scale a lot of times we do a guesstimate as far as what an ounce of food should look like and it's not accurate and you can easily blow your calories that way. Amazon has plenty of food scales that are reasonably priced. Weighing my food has really been The Secret of My Success as far as weight loss

The other trick is also don't depend on the website or calorie estimates from doing exercise everybody Burns at a different rate and that's just a community average. I never count my calories from exercise.