Deficit help ! I'm dumb
AyeHarper
Posts: 34
So don't judge me ! But I just can't wrap my head around the calorie deficit thing. If I ate 1150 calories today, and burned 1200 in the gym, what would my deficit be ?
CW:129
GW:110
Height: 5'5"
Thank you
CW:129
GW:110
Height: 5'5"
Thank you
0
Replies
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Your deficit would be waaaaaay too big, out of fuel, nothing to go on. :noway:
You don't need to eat less than your burn in exercise - your deficit comes from eating less than the calories your body burns in a 24 hour period - sleeping, eating, folding laundry, walking, brushing your teeth, exercise, etc.
Eating less than the number of cals you burn through exercise leaves your body with absolutely nothing to go on. No bueno.
Edited to add - you need to understand that the daily calorie goal MFP gives you already has you at a deficit. This means you could eat ALL your calories every day, do zero exercise and you'll lose weight. Burning more through exercise creates a larger deficit, which seems good, but it's really not - trust me - so these cals are added back into your daily goal - you are supposed to eat them back. Your daily NET calories should be at or very near your daily goal each night.
Food is fuel!0 -
This is how I eat every day. I don't really know what to eat, I suppose and I feel like even eating that is a lot. I just don't get hungry throughout the day and don't want to feel like I am forcing myself to eat when I am not hungry.
Do you have a suggestion on how much I should burn if I stick to 1200 calories and I want to lose 1-2 a week ?0 -
It all depends on what your basal metabolic capacity is, but burning more than you are eating in a day is not good for the body. You need fuel to perform. 1150 calories/day is definitely too few calories. If you eat too little, your body (which its main goal is survival) will go into starvation mode and make metabolic adaptations to lower your metabolism. Eventually, this will lead to a plateau. At this point you'll have nowhere to cut from and you'll be stuck. I advise people to eat the absolute most you can while still losing 2-3 lbs/week. This way, if they hit a plateau, I have room in their diet to make adjustments to get the scale moving again. For instance, if you can still lose weight at 1500 calories/day, then if you get stuck, we have a lot of room to make adjustments to get you back on track.
Hope this helps, and if you have any questions, please let me know
Allan0 -
Unless you did an iron man I hardly doubt you burned 1200 calories in the gym. We all over estimate our workout and under estimate our calorie intake0
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Yeah, no.....
You "burn" calories 24/7...most of that "burn" just coming from you organs working and keeping you alive and ****.
I "burn" roughly 2700 calories per day...aroiund 1800 of those calories are just the ones that keep me alive...then I have all the just general **** I do throughout the day...and finally I have exercise...which is the very least of my calorie requirements.
When you put all that **** into this tool to lose weight, you get a goal that is already a huge deficit from maintenance...it's huge.
Depriving your body of calories is depriving your body from energy...not to mention proper general nutrition.
Good luck0 -
This is how I eat every day. I don't really know what to eat, I suppose and I feel like even eating that is a lot. I just don't get hungry throughout the day and don't want to feel like I am forcing myself to eat when I am not hungry.
Do you have a suggestion on how much I should burn if I stick to 1200 calories and I want to lose 1-2 a week ?
Not to be snarky, but if that's how you eat every day, either your metabolism is COMPLETELY jacked or you're totally mis-calculating your burns and/or what you're actually eating. Even with zero exercise. Otherwise, you wouldn't be maintaining even 129lbs in 1200 calories per day, which is relatively small to begin with. You'd be losing weight like gangbusters.
If you want to lose 1 pound per week (with 19 pounds to lose and and your goal weight being the absolute bottom of the healthy range for your height, I certainly wouldn't suggest trying to lose more quickly than that - in fact, 1/2lb/week might be more realistic), then you need to create a calorie deficit of 500 calories per day. Figure out your TDEE (start by whatever MFP gives you when you input your activity level and other stats without exercise, then add in your exercise calories), and eat 500 calories less than that.
*edited to clarify because my weird parenthesis placement made the definition of TDEE wrong0 -
If you're looking for ideas on what to eat, check out this blog a friend of mine wrote. Scroll down until you hit the What to Eat section. It lists out a whole bunch of very healthy foods.
http://teamdetermination.com/nutrition-101/0 -
What are your goals? Just to lose pounds? Inches? Fat? Gain strength? Look good in a bikini with a fit body?
Really, weight loss is more about eating right, and exercise is for fitness, and of course the two go together well - IF you eat enough to fuel your normal activity and workouts.
Worry less about burned calories and more about quality of the exercise. Do something you like and do it well. Lift weights, do a HIIT workout, etc - some form of resistance training is best.
As for not being hungry - when you eat too little for too long, your metabolism can begin to slow down to match the low intake. Your hunger signals are off, and it takes a lower and lower calorie intake for you to be able to lose anything - that's a road you do NOT want to go down.
1200 calories is nothing - I eat well over 1800 a day no problem. Yes, I am taller, but I'm also twice your age, and I can easily be through 1200 cals before dinner. :bigsmile:
One good way to get more good cals in without eating larger portions is to eat more calorie dense foods, like nuts, seeds, nut butters, avocados, cheese, full fat dairy, use olive and coconut oils, and don't be afraid of butter. Small portions of these foods pack some good healthy cals, getting you closer to goal without having to eat heaps.
Don't sell yourself short by under-fueling your body - yes, overeating is what causes us to gain the weight, but under-eating brings you a whole new set of long term health issues, and you don't want that either.
Good luck!0 -
So how much would you assume 2 hours of cardio and 45 of constant circuit training burns? Out of curiosity. I just input the numbers that my heart rate monitor tells me.0
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I just find it interesting some people are being so rude. I've lost 92 pounds in 9 months doing whatever I've been doing. Whether it's right or wrong. I've been slowing down and I am just curious. Thanks for the actual advice to those that gave it. I will definitely take it in.0
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I just find it interesting some people are being so rude. I've lost 92 pounds in 9 months doing whatever I've been doing. Whether it's right or wrong. I've been slowing down and I am just curious. Thanks for the actual advice to those that gave it. I will definitely take it in.
Don't ask for advice than get offended when you don't hear what you want to hear.0 -
Never said it wasn't what I wanted to hear? I don't appreciate being called a dumb *kitten* by someone. That's all.0
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It actually is possible to burn over 1000 calories when you put in the intensity and time, actually.0
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Never said it wasn't what I wanted to hear? I don't appreciate being called a dumb *kitten* by someone. That's all.
I get that, but you are taking things too much to heart. People are generally just trying to help and I agree with most. If you are in fact burning 1200 cals just in a workout and only eating 1150 that is not a good thing. You would need to up your calories to 2200 at least.0 -
Then that is what I shall try and do.0
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It actually is possible to burn over 1000 calories when you put in the intensity and time, actually.
Exactly how many hours are you spending at the gym to burn over 1000 calories a day in exercise? Just curious. Are you a professional athlete, training for the Olympics, etc?0 -
Then that is what I shall try and do.
What are you doing exactly to burn that many calories a day in the gym?0 -
How frequently do you spend 2 hours and 45 minutes at the gym? If you are maintaining a high heart rate during that time, and having no rest breaks, then it's not unreasonable to claim you burned 1200 calories. If you are doing that sort of exercise regularly, though, you will probably need your calories closer to 3000.
ETA: is there any reason your goal weight is so low? That's a normal weight for someone about three or five inches shorter than you are!0 -
Congrats on such a loss!
If I were you, I'd aim to eat at least 1600 - 1800 a day, and power it out at the gym as you are.
You're still going to lose whatever, just over a little slower period, your skin will thank you for relaxing the speed of loss, and it'll give your metabolism a chance to adjust for maintenance once your goal is met.
Edit: I also totally agree with gertrude. Have you considered amping down the cardio and going for more strength training instead?0 -
:huh:
surely this isnt a serious question. your goal of 110 lbs puts you in the underweight category. that much exercise, very little food with no hunger suggest a much deeper concern.
but to answer your basic question: if you eat 1150 calories but exercise 1200 - you have netted -50 calories. basic subtraction really. therefore, you have not provided any calories for your body to function normally which continued on a regular basis will do your body harm.0 -
How frequently do you spend 2 hours and 45 minutes at the gym? If you are maintaining a high heart rate during that time, and having no rest breaks, then it's not unreasonable to claim you burned 1200 calories. If you are doing that sort of exercise regularly, though, you will probably need your calories closer to 3000.
ETA: is there any reason your goal weight is so low? That's a normal weight for someone about three or five inches shorter than you are!
Oh, to have that much time in my day that I could spend 3 hours working out.0 -
Im still kinda new to this thing, so are you saying if MFP has me 1560 before exercise. then I workout and MFP adds 450 calories, i am supposed to eat those calories back. Would that be correct?
Edited to add - you need to understand that the daily calorie goal MFP gives you already has you at a deficit. This means you could eat ALL your calories every day, do zero exercise and you'll lose weight. Burning more through exercise creates a larger deficit, which seems good, but it's really not - trust me - so these cals are added back into your daily goal - you are supposed to eat them back.0 -
Hey Aye!
I hope this helps you. Recently I wore my heart rate monitor for 24 hrs. I did not workout during this time. It told me I burn roughly 1700 calories in a 24 hour period.
If I want to lose 1lb/per I would need to have a 500 calorie deficit per day. Therefore I should be eating 1200 calories on the days where I do nothing.
Tonight I knew I'd burn around 400 calories in the gym.
So I should add the 1200+400 = 1600
1600 is what I should have eaten today. These aren't exact numbers but I've been successful doing it this way.
Does this help you at all?
BT0 -
See my note below. I think it might help you too! Take care!0
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Hey Aye!
I hope this helps you. Recently I wore my heart rate monitor for 24 hrs. I did not workout during this time. It told me I burn roughly 1700 calories in a 24 hour period.
If I want to lose 1lb/per I would need to have a 500 calorie deficit per day. Therefore I should be eating 1200 calories on the days where I do nothing.
Tonight I knew I'd burn around 400 calories in the gym.
So I should add the 1200+400 = 1600
1600 is what I should have eaten today. These aren't exact numbers but I've been successful doing it this way.
Does this help you at all?
BT
On a side note HRM are not accurate for a 24hr period they just aren't designed to accurately calculate calories unless you keep up your heart rate, check out a Fitbit or Bodymedia armband as a better option.
To address the OP, I would suggest reevaluating your goal weight and focusing on strength training for any toning you might want to get now that you are at a more than healthy weight, Be careful trying to achieve your currant goal as it puts you in an unhealthy weight range. If you really are spending 3hrs a day working out and only eating 1150 calories a day you are under feeding your body and need to up it to at least 2000 a day.0 -
Why would you even post something like this?eat 2200 calories....0 -
Why would you even post something like this?eat 2200 calories....
Seriously. I'm all for blunt honesty but that's just mean and uncalled for.
OP lots of good advice being given here. Consider it all, please. Good luck to you.0 -
Looking at your picture I really think you do not need to lose another 19 lbs - maybe you should work on maintenance and if you really think you have problem areas do some lifting - honestly I wonder what would be left of you if you lost another 19
Just my opinion but you look great :ohwell:0 -
Not necessarily true. Just today, I burned 667 from my workouts, not including working 8 hours cooking (averaging about 4000-5000 steps while I am there), and walking a half mile each way to and from work. Its definitely not unreasonable to burn that many cals in one day.
*my calorie counts come directly from MFP
ps. this is in reply to the post stating that they hardly believed she burned that much at the gym... didn't seem to post in the correct place as a response. I dont get on here much, though, so I may have done something wrong.
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DO you think you might be taking this too far?
110 is too light for that height.
Eat your calories, eat more when you exercise.0
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