Calorie deficits??????

JamesPearDuncan
JamesPearDuncan Posts: 1 Member
edited November 28 in Health and Weight Loss
Gday
Have I got a calorie deficit?..

My BMR is 2050.(only just got this BMR 2050 number this week from a fancy machine)

If I exercise that day then I will replace/eat those calories that I burned in that session, so my base calories is always 1700 calories per day.

This is my typical week.
Mon, 1700 cal + 700 exercise calories
Tue, 1700 cal + 700 exercise calories
Wed, 1700 cal , no exercise
Thur, 1700 cal + 700 exercise calories
Fri, 1700 cal + 700 exercise calories
Sat, 1700 cal + 700 exercise calories
Sun, 1700 cal , no exercise

43 yrs male
I started at 106 kgs and am now 97 kgs after 5 weeks using this app and doing 4 to 5 HiiT seesions a week.
I am losing weight but I just don’t understand how to calculate the calorie deficit.

With info I have provided can someone show in an equation exactly how you come up with a deficit?

e.g. calories - exercise + whatever / price of milk = MY CALORIE DEFICIT

Cheers from down under

Replies

  • belladamjc
    belladamjc Posts: 55 Member
    Calorie Deficit = BMR + Exercise Calories Burnt - Calories Consumed

    so on rest day it's:
    Calorie Deficit = 2050 + 0 - 1700 = 350

    on exercise day eating back your calories, it's:
    Calorie Deficit = 2050 + 700 - 2400 = 350

    if you ate back only half your calories, it's:
    Calorie Deficit = 2050 + 700 - 2050 = 700

  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    shadow2soul wrote: »
    4legsRbetterthan2 wrote: »
    2050 + 700 = 2750 calories burned. 2750 - 1700 = 1050 deficit for the day.

    you are running a pretty big deficit and losing fast, if you feel run down consider eating a bit more

    You forgot the part where he is eating the 700 he burned through exercise plus the 1700.
    His deficit is only about 350 a day (0.7 lb loss per week) based on the information he gave.

    OP a better way to see how big your deficit actually is to look at your weight loss.

    Take your average weekly loss over 4-6 weeks. (So if you lost 6lbs in 4 weeks your average weekly loss is 1.5lbs)

    Avg Week loss x 3500 = Avg total weekly deficit

    Avg weekly deficit / 7 = Avg daily deficit

    This is what I would do. Using your actual numbers will be more accurate than the projected numbers.

    I would just like to mention that these formulas are for lbs not kgs, so multiple your kgs lost by 2.2 to get the lbs.

    Another point, would be to not count your first week, because there tends to be a higher loss that week due to water shifting.
  • Redordeadhead
    Redordeadhead Posts: 1,188 Member
    Also how are you calculating your exercise calories? 700 may be too much, depending on what you are doing.
  • tinkerbellang83
    tinkerbellang83 Posts: 9,142 Member
    For some reason I can't get files to upload today but I have an explanation of how your calorie allowance is calculated here: https://community.myfitnesspal.com/en/discussion/10642346/weight-loss-frequently-asked-questions-infographic-answers/p1
  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,590 MFP Moderator
    shadow2soul wrote: »
    4legsRbetterthan2 wrote: »
    2050 + 700 = 2750 calories burned. 2750 - 1700 = 1050 deficit for the day.

    you are running a pretty big deficit and losing fast, if you feel run down consider eating a bit more

    You forgot the part where he is eating the 700 he burned through exercise plus the 1700.
    His deficit is only about 350 a day (0.7 lb loss per week) based on the information he gave.

    OP a better way to see how big your deficit actually is to look at your weight loss.

    Take your average weekly loss over 4-6 weeks. (So if you lost 6lbs in 4 weeks your average weekly loss is 1.5lbs)

    Avg Week loss x 3500 = Avg total weekly deficit

    Avg weekly deficit / 7 = Avg daily deficit

    good catch, I misunderstood the first time
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