We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!
I was discouraged until...

bananabeannn
Posts: 110 Member
Hi everyone!
I have been frustrated that I'm seemingly not losing *any* weight. So, I decided to wear my HR charge to see how many calories I burn and carefully weigh and measure my food. It was been about 2-3 weeks and I barely see any movement on the scale. I was feeling discouraged until I crunched some numbers.
I'm averaging 1648 calories intake.
I burn aveerage of 1800 calories a day.
1800-1648 = 152 cal/day deficit.
152 x 30 days in a month = 4650 deficit Cals a month.
4650/3500 (calories in a pound of fat) = 1.3lbs. A MONTH.
That is slow as molasses but I have little to lose. So...if the math is right...and this is how I want to continue eating, just have to be patient.
Restricting more makes me miserable, but I can definitely increase the exercise. An hour of cardio 3x a week could help burn 400 calories a session, which is about 3600 calories a month.
So, adding exercise could help me lose 2.3LBS per month instead of 1.3.
There you have it. That's the math. How do YOU add up? Are your expectations realistic? What are you willing to cut/add...for now, I will add a serving of patience!
BB
I have been frustrated that I'm seemingly not losing *any* weight. So, I decided to wear my HR charge to see how many calories I burn and carefully weigh and measure my food. It was been about 2-3 weeks and I barely see any movement on the scale. I was feeling discouraged until I crunched some numbers.
I'm averaging 1648 calories intake.
I burn aveerage of 1800 calories a day.
1800-1648 = 152 cal/day deficit.
152 x 30 days in a month = 4650 deficit Cals a month.
4650/3500 (calories in a pound of fat) = 1.3lbs. A MONTH.
That is slow as molasses but I have little to lose. So...if the math is right...and this is how I want to continue eating, just have to be patient.
Restricting more makes me miserable, but I can definitely increase the exercise. An hour of cardio 3x a week could help burn 400 calories a session, which is about 3600 calories a month.
So, adding exercise could help me lose 2.3LBS per month instead of 1.3.
There you have it. That's the math. How do YOU add up? Are your expectations realistic? What are you willing to cut/add...for now, I will add a serving of patience!
BB
5
Replies
-
Or you could eat less calories, the increased exercise might increase appetite, but it's up to you and your preference(:0
-
I haven't been through the "discouraged" phase in my 6 months of journeying, but I have spent a month tracking calories and burns. My calorie deficit is several thousand calories each week. I don't have anything like a HR Charge. I was tracking the calorie burns from mfp, the calories in from mfp, and my monthly deficit in those numbers worked out to 12.4 lb. In reality, I lost 8.4 lb that month. Calorie totals, even on an HR Charge, don't account for the variety of issues that can change measured weight, such as sodium, stress, tissue injury, and for women, menses.1
-
Well done @bananabeannn for doing the maths.
I did a similar thing years ago, when I was losing, worked out my average hourly exercise burn too.
It has given me a good base of numbers to work from, with a few adjustments as weight dropped, for over 6 years.
Cheers, h.0 -
Well done on the calculations0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.4K Introduce Yourself
- 44K Getting Started
- 260.5K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.5K Recipes
- 232.7K Fitness and Exercise
- 444 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions