eating at a calorie deficit to lose weight?

ashmazuro6161o

i'm so confused with how to track my deficit or even what that is. i'm terrible at math and all i see is a bunch of numbers.
this is what i know (i think?). an example.

intake: 3,000 calories
output: 3,000 calories
= weight maintained

intake: 4,000 calories
output: 2,000 calories
= weight gained

intake: 2,000 calories
output: 3,000 calories
= weight loss.


so, if i'm eating 1,200 calories a day.
but i exercise and burn 500 calories, that means i've really only eaten 800 calories.?
do i eat 500 more calories after i'm done exercising.?

when i look at what i posted above, it makes some sense to me.
but if i was eating 2,000 calories, to lose weight i would have to burn 3,000 calories everyday.
if i was to do the 30 day shred, burn 200 calories with that, and then walk/jog for 20 minutes and burn another 200 (example), i would still have 2,600 calories to burn.??? and if i burn those calories, how would i lose weight by eating them BACK.?

sorry if i'm talking in circles but it's so confusing & i'm new at this.

edit. . & what would be considered my 'deficit'?

yarwell

but if i was eating 2,000 calories, to lose weight i would have to burn 3,000 calories everyday

No, you would need to burn on average more than 2,000 calories a day if you ate 2,000 each day in order to lose weight. You might use about 2,000 staying alive and moving between the fridge and cooker and going to the shops, so exercising to increase the "out" over 2000 or eating less than 2,000 will create the deficit for weight loss.

Deficit = Calories for life (resting metabolic rate) + calories for movement and exercise less calories eaten.

for example eating 1200

Deficit = 1400 + 280 - 1200 = 480