ok i am confused about

kriots

So i've always heard/told to lose weight to eat 500 calories less a day. But i've noticed when I workout, burning 400 plus calories a day my food diary lets me know I have so much left over to eat. OKAY, so what do I need to do, to lose 1.5 to 2 pounds a week???please help! I'm new to this site, but not new to working out.

Xaspar

it takes into account the 500 calorie deficit and gives you back the workout calories so you can properly fuel the body.

Boz1625

If you set up your goals to lose 2 pounds a week, the calorie deficit is already there. Any calories you burn from exercise are then added back to you total calorie allowance for the day. The more calories you burn from activity, the more you get to eat!

So, if I set my diary to allow me lose 2 pounds a week, based on MFP's calculations for what my body naturally burns a day based on my activity (job, etc.), that gives me approx 1300 cals to eat a day. If I burn 500 calories on a run, then I get to eat 500 more calories that day for a total of 1800 calories. At the end of the day it's about your net calories.

1800(eaten)-500(burned)=1300(net)

kriots

If you set up your goals to lose 2 pounds a week, the calorie deficit is already there. Any calories you burn from exercise are then added back to you total calorie allowance for the day. The more calories you burn from activity, the more you get to eat!

So, if I set my diary to allow me lose 2 pounds a week, based on MFP's calculations for what my body naturally burns a day based on my activity (job, etc.), that gives me approx 1300 cals to eat a day. If I burn 500 calories on a run, then I get to eat 500 more calories that day for a total of 1800 calories. At the end of the day it's about your net calories.

1800(eaten)-500(burned)=1300(net)

Thank you for breaking it down for me.