Am I understanding this correctly

anulle2009

I know calories in and out blah blah blah...

So I was doing some reading and calculations..
My BMR is 1515
My Cal intake on MFP is 1400

that only leaves without working out a deficit of 115 cals a day, and that's if I don't go over on days I dont work out.

One pound is = to 3500 cals

So technically if i do not go over my 1400, i would need to burn about 700 calories a day in extra effort to lose one pound a week right??

treetop57

The deficit is calculated from your Total Daily Energy Expenditure (TDEE), not your BMR. The BMR is how much you would burn if you didn't move all day long. Your TDEE is calculated by multiplying your BMR by a factor depending on the activity level you entered (1.2 for sedentary, 1.3 for lightly active, 1.4 for active, 1.5 for very active, if I'm remembering right).

If you entered 1 lb/week, it's probably giving you a 500 cal/day deficit based on TDEE not BMR.

treetop57

The factor for sedentary is 1.25, not 1.2 like I remembered.

It looks like you entered sedentary as your activity level.

So your TDEE is 1.25 x 1515 = 1893. It must have rounded that to 1900 and subtracted 500 deficit per day to get 1400.

treetop57

In any case, "54 lbs lost" means you are doing something right no matter what the math says!

anulle2009

In any case, "54 lbs lost" means you are doing something right no matter what the math says!

THanks for the info!