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!
What are the Benefits of a Deficit Thru only Exercise?

hedwighigh
Posts: 299
Cause that's what I'm trying to do right now. My goals are under "lightly active" and I eat to maintain. However, I do not log in my exercise anymore and I'm trying to create a deficit through exercise. I'm guessing that I probably burn around 400-500 calories 5 times a week and it's typically HIIT and/or circuit training workouts. My maintenance calories are 2080.
What is the benefit of doing this? Is there any added benefit? I try to eat nutritious food and aim to get all the iron, calcium, and vitamin A and C I need per day too. I may have a bit of chocolate here or there but it's really not that much. I don't really know how I only ate 1200 calories at one point truthfully. Although, my net calories on some days could be as low as 1500, I suppose.
What is the benefit of doing this? Is there any added benefit? I try to eat nutritious food and aim to get all the iron, calcium, and vitamin A and C I need per day too. I may have a bit of chocolate here or there but it's really not that much. I don't really know how I only ate 1200 calories at one point truthfully. Although, my net calories on some days could be as low as 1500, I suppose.
0
Replies
-
3500 calories is 1 lb. It doesn't matter how you create the deficit, as long as you create the deficit. I create enough of a deficit in diet to lose 1 lb and enough in workouts to lose 1 lb.. and I've been consistently losing 2 lbs a week for 5 months.
Good luck!0 -
3500 calories is 1 lb. It doesn't matter how you create the deficit, as long as you create the deficit. I create enough of a deficit in diet to lose 1 lb and enough in workouts to lose 1 lb.. and I've been consistently losing 2 lbs a week for 5 months.
Good luck!
Whoa, that's dedication! I don't think I could create a 3500 calorie deficit with diet and then create another one with just exercise.
I mainly upped my calories since I'm so close to goal and cause my exercise regime makes me really hungry so I needed to up my calories even on days that I took off from exercise. I'm hoping that maintenance will help with repairing my muscles too on days off.0 -
I do this and it works for me. I eat to maintain (set to sedentary) then exercise. It works for me I am losing slowly again. I am only 2 lbs from goal. I found when I added in exercise cals I would fiddle with the numbers too much. This makes it easier to see how it goes...if I don't lose I will eat a bit less or if I have no energy I will eat more. The numbers for exercise cals are way off I think and I don't want to wear a monitor.
If you have a job working on your feet I would keep it at lightly active but if you have a desk job I would set it to sedentary.0 -
I do this and it works for me. I eat to maintain (set to sedentary) then exercise. It works for me I am losing slowly again. I am only 2 lbs from goal. I found when I added in exercise cals I would fiddle with the numbers too much. This makes it easier to see how it goes...if I don't lose I will eat a bit less or if I have no energy I will eat more. The numbers for exercise cals are way off I think and I don't want to wear a monitor.
If you have a job working on your feet I would keep it at lightly active but if you have a desk job I would set it to sedentary.
I walk to classes and such and I work out 5 times a week so I figure it would be safer to keep it to lightly active especially since I'm not logging the exercise. It'll take me down to 1900 calories if I put myself as sedentary and although that is fine on days that I don't workout, it wouldn't be enough on days that I do. I'm already hungry with just 2000 on workout days. Once I'm actually on maintenance, I'll probably up it to 2500 on days that I work out and keep it to 2000 on days that I don't.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.6K Introduce Yourself
- 44K Getting Started
- 260.5K Health and Weight Loss
- 176.1K 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
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.1K MyFitnessPal Information
- 16 News and Announcements
- 1.3K Feature Suggestions and Ideas
- 2.8K MyFitnessPal Tech Support Questions