Do 3500 calories lost = 1 pound lost over long haul?
peterdt
Posts: 820 Member
I had a pretty big revelation today. I went back and recorded all my exercise and food for the last 6 months since I started. Though the records are not complete and I had to do some estimating (about 5% of the time for food only).
I recorded the following in a spreadsheet. I set my daily basic calorie need (BMR) to 2500 calories. Charts say my daily BMR should have been higher at the beginning of course and gradually goes down as I lose the weight. The BMR calculator said it should be just over 3000 calories when I started and reduce 7 calories for every pound I lose. But I did not use that, I used 2500 calories in my calculation. To be really accurate for the BMR I think I would need to get that measured more accurately just for me ( I know there are ways).
Deduced the calories I actually ate and added the exercise. for example, 2500 - 2000 calories eaten - 1100 calories exercise = 1600 calories excess. There are 3500 calories in a pound. It worked out very close over a month period to what I actually did lose. I was quite surprised.
Before I did this I thought that the numbers were actually quite a bit different, but when taking all numbers into account it is very close. That means (for me at least) that losing weight is really a numbers game. But if you take the calculated BMR into account my monthly loss should have been about 4 more pounds. Now I am motivated to get a more accurate reading on my BMR. I am thinking maybe on average I might have been off by 400-500 calories in my calories consumption estimates to account for this differential.
I think I was paying too much attention to the day to day or even week to week changes that did not reflect what going on month to month. The month to month was accurate for all 6 months, or very close. This may be an indictment of the scale since daily or weekly weight fluctuations can be quite discouraging. It was discouraging for me when I would string together some great days and have no or little loss, sometime even a gain.
This really encourages me to keep at it. It makes me really think twice before I go off "plan" since the effects are quite direct. I "knew" this before but did not realize how directly accurate the 3500 calories in a pound really was.
I use a HRM to measure my calories burned while at the gym.
Wondering if anyone else had similar results? If you've been recording your calories for less than a month please DO NOT respond. If you have not been honest in recording of your calories please do NOT respond.
I would like to simply hear if others have had similar findings? Do net calories lost directly link to the amount of weight lost?
I recorded the following in a spreadsheet. I set my daily basic calorie need (BMR) to 2500 calories. Charts say my daily BMR should have been higher at the beginning of course and gradually goes down as I lose the weight. The BMR calculator said it should be just over 3000 calories when I started and reduce 7 calories for every pound I lose. But I did not use that, I used 2500 calories in my calculation. To be really accurate for the BMR I think I would need to get that measured more accurately just for me ( I know there are ways).
Deduced the calories I actually ate and added the exercise. for example, 2500 - 2000 calories eaten - 1100 calories exercise = 1600 calories excess. There are 3500 calories in a pound. It worked out very close over a month period to what I actually did lose. I was quite surprised.
Before I did this I thought that the numbers were actually quite a bit different, but when taking all numbers into account it is very close. That means (for me at least) that losing weight is really a numbers game. But if you take the calculated BMR into account my monthly loss should have been about 4 more pounds. Now I am motivated to get a more accurate reading on my BMR. I am thinking maybe on average I might have been off by 400-500 calories in my calories consumption estimates to account for this differential.
I think I was paying too much attention to the day to day or even week to week changes that did not reflect what going on month to month. The month to month was accurate for all 6 months, or very close. This may be an indictment of the scale since daily or weekly weight fluctuations can be quite discouraging. It was discouraging for me when I would string together some great days and have no or little loss, sometime even a gain.
This really encourages me to keep at it. It makes me really think twice before I go off "plan" since the effects are quite direct. I "knew" this before but did not realize how directly accurate the 3500 calories in a pound really was.
I use a HRM to measure my calories burned while at the gym.
Wondering if anyone else had similar results? If you've been recording your calories for less than a month please DO NOT respond. If you have not been honest in recording of your calories please do NOT respond.
I would like to simply hear if others have had similar findings? Do net calories lost directly link to the amount of weight lost?
0
Replies
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For me, no. I've been recording for just over 8 months, and my losses are not what they should be if I calculate my BMR, calories consumed, and exercise done. From my calculations, at this point in time (if 3500 = 1 lb), I should've lost just over 85 lbs (I'm at 62.5 right now). I do record accurately (measure foods, with the exception of rare meals out, which I tend to actually over-estimate). While I want to believe the 3500 calories lost will equate to 1 lb loss, it just doesn't seem to happen for me. I've learned to live with it because I'm losing - regardless of the exact calculations. :O)0
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I have started to not belive it any more. My 1st year I did great and it worked of me. At this ponit I eat about 1700 cals a day( bmr 1620) and burn about 500 (6 days a week). Some week I will put on weight last month 10 pounds. I measure and weight everything I have mixed thing up but nothing works any more. Good luck0
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thank you for your feedback on this. I guess for me too I've lost 33 pounds so far, but should have been about 57. Unlike you I often estimate the calories and don't measure portions much of the time. Regardless, I am happy with my results so far and feeling better and better day by day. thanks again.0
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For me, no. I've been recording for just over 8 months, and my losses are not what they should be if I calculate my BMR, calories consumed, and exercise done. From my calculations, at this point in time (if 3500 = 1 lb), I should've lost just over 85 lbs (I'm at 62.5 right now). I do record accurately (measure foods, with the exception of rare meals out, which I tend to actually over-estimate). While I want to believe the 3500 calories lost will equate to 1 lb loss, it just doesn't seem to happen for me. I've learned to live with it because I'm losing - regardless of the exact calculations. :O)
thank you for your feedback on this. I guess for me too I've lost 33 pounds so far, but should have been about 57. Unlike you I often estimate the calories and don't measure portions much of the time. Regardless, I am happy with my results so far and feeling better and better day by day. thanks again.0 -
I have started to not belive it any more. My 1st year I did great and it worked of me. At this ponit I eat about 1700 cals a day( bmr 1620) and burn about 500 (6 days a week). Some week I will put on weight last month 10 pounds. I measure and weight everything I have mixed thing up but nothing works any more. Good luck
thank you for the feedback. Sorry to hear you are having some setbacks.0 -
thank you for your feedback on this. I guess for me too I've lost 33 pounds so far, but should have been about 57. Unlike you I often estimate the calories and don't measure portions much of the time. Regardless, I am happy with my results so far and feeling better and better day by day. thanks again.
That's all we can ask for! To feel good at the end of (and throughout) the day. :O)0 -
Not sure if this is the case but I feel like just because you loose 1 lb of fat doesn't mean that it will always show up on the scale- if you're building muscle as well it could be that you're loosing fat but not lowering your scale number. Does that make sense?0
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Keep in mind that calories in food and calories burned is not an exact science. Just because your bag of popcorn says it is 100 calories, in reality it could be 120 calories because this bag has 10 more kernals than the last one! Its a really close estimate but not an exact science.
Also I agree with the last poster, if you are putting on muscles you may be gaining weight from muscle mass and losing fat. Dont rely on the scale alone....just look at your body and the measurments
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Not sure if this is the case but I feel like just because you loose 1 lb of fat doesn't mean that it will always show up on the scale- if you're building muscle as well it could be that you're loosing fat but not lowering your scale number. Does that make sense?
understood. but what I am looking for is hard numbers from people to try to get a better understanding of the calorie/pound ratio.
what you just mentioned could be a factor also to be sure. muscle loss could also be invovled. so many variables but perhaps there is a megatrend to be found.0 -
Keep in mind that calories in food and calories burned is not an exact science. Just because your bag of popcorn says it is 100 calories, in reality it could be 120 calories because this bag has 10 more kernals than the last one! Its a really close estimate but not an exact science.
Also I agree with the last poster, if you are putting on muscles you may be gaining weight from muscle mass and losing fat. Dont rely on the scale alone....just look at your body and the measurments
thanks for your feedback. BUT what I was asking for is YOUR actual results, not your opinion.0 -
Yup, it's always been true for me. In fact, looking at it as a numbers game is what motivated me to keep going. I would break down my goal into days- I always knew how long it would take me to reach a certain weight, provided I stuck to my eating and exercise plan properly (no cheat days, etc.) Isn't it great?
Of course, the only time that the scale didn't really show true was when I started weight lifting. That's when I started measuring instead because the scale was NOT my friend.0 -
You might find this interesting
Http://www.fitwatch.com/weight-loss/3500-calories-to-lose-a-pound-is-this-formula-all-wrong-237.html0 -
bump for later0
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If your working out your muscles will hold water to repair, plus and muscle built will add on to weight I think gettin body fat tested and measuring is the best way to go the scales dont always show the true fat loss0
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Yup, it's always been true for me. In fact, looking at it as a numbers game is what motivated me to keep going. I would break down my goal into days- I always knew how long it would take me to reach a certain weight, provided I stuck to my eating and exercise plan properly (no cheat days, etc.) Isn't it great?
Of course, the only time that the scale didn't really show true was when I started weight lifting. That's when I started measuring instead because the scale was NOT my friend.
care to share some actual data?0 -
If your working out your muscles will hold water to repair, plus and muscle built will add on to weight I think gettin body fat tested and measuring is the best way to go the scales dont always show the true fat loss
thanks for your feedback. BUT what I was asking for is YOUR actual results, not your opinion.0 -
\You might find this interesting
Http://www.fitwatch.com/weight-loss/3500-calories-to-lose-a-pound-is-this-formula-all-wrong-237.html
this in an interesting and detailed article. thank you for pointing it. can you share YOUR actual results far? are you on the Tom Venuto diet?0 -
You keep saying this and it's a bit rude.thanks for your feedback. BUT what I was asking for is YOUR actual results, not your opinion.
The whole number game is estimates built on estimates. The calories in the food is estimated. The amount of fat in your body is estimated. The number of calories burned is estimated. The amount that it takes to burn the estimated amount of fat is estimated. The amount your body consumes at rest is estimated. The amount you burn when you exercise is estimated. Even the best scientific studies and tests under the most controlled conditions still have to rely on estimates, guesses, and assumptions. Add to that every person is different, there is no magic formula.0 -
Oh and your BMR is an estimate - not exact.. unless you really did take a complicated test at a clinic
so the "doesnt work for me" could just be "my BMR is actually different from what I thought it was".
Was for me. Measured everything for 12 weeks - and found that the BMR estimate was 2-300 cal too high. fixing that, then the whole thing made sense and was actually pretty accurate.0 -
You're not going to find what you are looking for. As has already been mentioned, short of some very controlled and very pricey testing done in a clinic, you have no way to know your actual BMR, actual caloric intake, and actual calories burned. You also have to consider body composition and water retention on top of all that. There are just too many variables that are near impossible to nail down accurately to say for sure. At the end of the day, you have to adjust the numbers that you are using to get the amount of weight loss you want to achieve.
I have MFP setup for a 1.5 lb/week loss right now but I am actually losing more like 2-2.5 lb/week. I tend to overestimate my food and underestimate my exercise so it's not surprising at all that I lose more than I should. I also expect that to slow down now that I have changed my workouts as I should be putting on more muscle.
The point is, if you are not losing as fast as you like, eat less or exercise more. Or try something different if you don't like the results. Do more heavy weight and less cardio or vice versa. As long as you keep losing and getting fit, what's the rush? This is a lifetime commitment, not something that you forget about once you get to your goal weight.0 -
I have a similar spreadsheet where I tracked everything over my initial 60lbs loss. I made it after two or three months had gone by and used it to determine what my BMR was based on how much I had lost (20 lbs or so by that point) vs food in and exercise out (I used a sum of squared error formula between the number on my scale and the calculated value to solve for the "activity level" in a commonly used lean mass BMR calculation). I then use an approximation using current mass and approximate body fat percentage to decrease that BMR over time/loss which saw my BMR drop from 2733 at the start to 2600 at the end. It populates into some very nice charts that I use for motivation as well.
In the end the difference between what my scale said, and what my spreadsheet said was negligible over a 60lbs loss. (and a 10lbs gain unfortunately, but heading back in the right direction again now!) Several weeks would go by where I would not bother to hit the scale and when I did I already knew what the number would be.
Yes it relies on approximations of approximations, but it is tailored to me and it is accurate for me. Your mileage will vary.
To summarize for me:
I used a spreadsheet to determine empirically what my BMR was.
I lost 60lbs and found that for each 3500 calories I did not consume (BMR + Exercise - Food), I lost 1lbs.0 -
I recorded the following in a spreadsheet. I set my daily basic calorie need (BMR) to 2500 calories. Charts say my daily BMR should have been higher at the beginning of course and gradually goes down as I lose the weight. The BMR calculator said it should be just over 3000 calories when I started and reduce 7 calories for every pound I lose. But I did not use that, I used 2500 calories in my calculation. To be really accurate for the BMR I think I would need to get that measured more accurately just for me ( I know there are ways).
Deduced the calories I actually ate and added the exercise. for example, 2500 - 2000 calories eaten - 1100 calories exercise = 1600 calories excess. There are 3500 calories in a pound. It worked out very close over a month period to what I actually did lose. I was quite surprised.
Before I did this I thought that the numbers were actually quite a bit different, but when taking all numbers into account it is very close. That means (for me at least) that losing weight is really a numbers game. But if you take the calculated BMR into account my monthly loss should have been about 4 more pounds. Now I am motivated to get a more accurate reading on my BMR. I am thinking maybe on average I might have been off by 400-500 calories in my calories consumption estimates to account for this differential.
You keep saying this and it's a bit rude.thanks for your feedback. BUT what I was asking for is YOUR actual results, not your opinion.
When someone is asking for SPECIFIC information posting things that have no relation to that information is pointless as well as a waste of time. No one is forcing people to post unrelated information so there is no reason to take offence, just don't post in the thread.
I've been tracking close to 5 months and my BMR is around 1650. I have had some issues with the accuracy when I WAS doing more exercise - likely due to the increase in TDEE, over/underestimations of exercise calories, muscle growth etc.. This was one of the reasons I decided NOT to do excessive working out. I walk 30 minutes 5 days/week though I am going to try again with the workouts starting Monday.
On 10/13/12 I was at 194.8 my last weight on 11/10/12 was 192.4 - I was playing with calories this month so my loss wasn't what it could have been BUT in that period I ate @49601calories which works out to about 1710 /day. This is MORE than my BMR - which it is recommended that you eat. Your method above is not clear to me, should you not be calculating based on your TDEE? For instance, My TDEE is roughly...2054, so carrying that over to the 29 days that I have calculated in this example should have put me at 2.4lbs loss 59566 calories consumed giving me a deficit of about 9965. If I divide that by 3500 then I see that my 2.4 lb loss is basically PERFECTLY ON THE BUTTON (by calculations should have been 2.8) and I know that I should be eating LESS calories to maximize my loss (which is why I have dropped again this week).
So you are right, it IS a numbers game and this highlights why its SO important to know your TDEE and also how you can spot check your numbers 0 -
3500 calories does not equal 1 lb lost. I should have lost far more than I have if that were true. I keep track of every step I take and every bite I eat, religiously. I do not lose 1 lb for every 3500 calorie deficit. About half that.0
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This is a great topic and I will have a closer look at my numbers for the last 6 months and see if it works out for me. I got my LBM measured today and will use that to calculate BMR, TDEE etc more accurately - I would love to be able to say 3500cal = 1lbs loss, but I am a sceptic and doubt that it really is THAT easy :-)
Will revert back with numbers, just posting to bump really - LOL0 -
I recorded the following in a spreadsheet. I set my daily basic calorie need (BMR) to 2500 calories. Charts say my daily BMR should have been higher at the beginning of course and gradually goes down as I lose the weight. The BMR calculator said it should be just over 3000 calories when I started and reduce 7 calories for every pound I lose. But I did not use that, I used 2500 calories in my calculation. To be really accurate for the BMR I think I would need to get that measured more accurately just for me ( I know there are ways).
Deduced the calories I actually ate and added the exercise. for example, 2500 - 2000 calories eaten - 1100 calories exercise = 1600 calories excess. There are 3500 calories in a pound. It worked out very close over a month period to what I actually did lose. I was quite surprised.
Before I did this I thought that the numbers were actually quite a bit different, but when taking all numbers into account it is very close. That means (for me at least) that losing weight is really a numbers game. But if you take the calculated BMR into account my monthly loss should have been about 4 more pounds. Now I am motivated to get a more accurate reading on my BMR. I am thinking maybe on average I might have been off by 400-500 calories in my calories consumption estimates to account for this differential.
You keep saying this and it's a bit rude.thanks for your feedback. BUT what I was asking for is YOUR actual results, not your opinion.
When someone is asking for SPECIFIC information posting things that have no relation to that information is pointless as well as a waste of time. No one is forcing people to post unrelated information so there is no reason to take offence, just don't post in the thread.
I've been tracking close to 5 months and my BMR is around 1650. I have had some issues with the accuracy when I WAS doing more exercise - likely due to the increase in TDEE, over/underestimations of exercise calories, muscle growth etc.. This was one of the reasons I decided NOT to do excessive working out. I walk 30 minutes 5 days/week though I am going to try again with the workouts starting Monday.
On 10/13/12 I was at 194.8 my last weight on 11/10/12 was 192.4 - I was playing with calories this month so my loss wasn't what it could have been BUT in that period I ate @49601calories which works out to about 1710 /day. This is MORE than my BMR - which it is recommended that you eat. Your method above is not clear to me, should you not be calculating based on your TDEE? For instance, My TDEE is roughly...2054, so carrying that over to the 29 days that I have calculated in this example should have put me at 2.4lbs loss 59566 calories consumed giving me a deficit of about 9965. If I divide that by 3500 then I see that my 2.4 lb loss is basically PERFECTLY ON THE BUTTON (by calculations should have been 2.8) and I know that I should be eating LESS calories to maximize my loss (which is why I have dropped again this week).
So you are right, it IS a numbers game and this highlights why its SO important to know your TDEE and also how you can spot check your numbers
Sorry to be a bit rude, I just get annoyed with people chiming in with an opinion when that was not the question at all.
The article quote earlier was quite informative actually.
http://www.fitwatch.com/weight-loss/3500-calories-to-lose-a-pound-is-this-formula-all-wrong-237.html
But it gives generalizations and basically says everyone is different but for the most part 3500 calories deficit will not equate to 1 pound of fat loss. I say... duh. I think most people know that. But also there is lots of interesting tidbits in that article like:
"If you have very high body fat to begin with, the typical rule of thumb on calorie deficits may underestimate the deficit required to lose a pound. It may also be too conservative, and you can probably use a more aggressive deficit safely without as much worry about muscle loss or metabolic slowdown."0 -
You keep saying this and it's a bit rude.thanks for your feedback. BUT what I was asking for is YOUR actual results, not your opinion.
The whole number game is estimates built on estimates. The calories in the food is estimated. The amount of fat in your body is estimated. The number of calories burned is estimated. The amount that it takes to burn the estimated amount of fat is estimated. The amount your body consumes at rest is estimated. The amount you burn when you exercise is estimated. Even the best scientific studies and tests under the most controlled conditions still have to rely on estimates, guesses, and assumptions. Add to that every person is different, there is no magic formula.
Not looking for opinions. Just other people's results. Other types of responses are not the objective of the post. Sorry if that offends you. But it is also annoying if reply to a post and just chime in with an opinion without answering the question in the post. No worries though. Just being direct.. just like you. 0 -
You're not going to find what you are looking for. As has already been mentioned, short of some very controlled and very pricey testing done in a clinic, you have no way to know your actual BMR, actual caloric intake, and actual calories burned. You also have to consider body composition and water retention on top of all that. There are just too many variables that are near impossible to nail down accurately to say for sure. At the end of the day, you have to adjust the numbers that you are using to get the amount of weight loss you want to achieve.
I have MFP setup for a 1.5 lb/week loss right now but I am actually losing more like 2-2.5 lb/week. I tend to overestimate my food and underestimate my exercise so it's not surprising at all that I lose more than I should. I also expect that to slow down now that I have changed my workouts as I should be putting on more muscle.
The point is, if you are not losing as fast as you like, eat less or exercise more. Or try something different if you don't like the results. Do more heavy weight and less cardio or vice versa. As long as you keep losing and getting fit, what's the rush? This is a lifetime commitment, not something that you forget about once you get to your goal weight.
Thanks for your feedback. care to share any actual data?0 -
I have a similar spreadsheet where I tracked everything over my initial 60lbs loss. I made it after two or three months had gone by and used it to determine what my BMR was based on how much I had lost (20 lbs or so by that point) vs food in and exercise out (I used a sum of squared error formula between the number on my scale and the calculated value to solve for the "activity level" in a commonly used lean mass BMR calculation). I then use an approximation using current mass and approximate body fat percentage to decrease that BMR over time/loss which saw my BMR drop from 2733 at the start to 2600 at the end. It populates into some very nice charts that I use for motivation as well.
In the end the difference between what my scale said, and what my spreadsheet said was negligible over a 60lbs loss. (and a 10lbs gain unfortunately, but heading back in the right direction again now!) Several weeks would go by where I would not bother to hit the scale and when I did I already knew what the number would be.
Yes it relies on approximations of approximations, but it is tailored to me and it is accurate for me. Your mileage will vary.
To summarize for me:
I used a spreadsheet to determine empirically what my BMR was.
I lost 60lbs and found that for each 3500 calories I did not consume (BMR + Exercise - Food), I lost 1lbs.
This is more what I was looking for. Thank you very much. Doing the work of recording all these numbers takes some time, but I find it very rewarding and interesting, just like it sounds like it has for you too.
I think there is something to finding out what your BMR is just by recording the numbers like we did.
There are variables that change over time as others have pointed out like:
1. muscle loss or increase.
2. TDEE/BMR that gradually goes down as you lose weight.
3. Hormonal differences.
4. probably many more....
Still I think it is an interesting topic to share. I think it also helps to not make the weight loss process feel less "out of control" being able to roughly predict how your body will respond over month long time spans, or more.
Thanks again!0 -
This is a great topic and I will have a closer look at my numbers for the last 6 months and see if it works out for me. I got my LBM measured today and will use that to calculate BMR, TDEE etc more accurately - I would love to be able to say 3500cal = 1lbs loss, but I am a sceptic and doubt that it really is THAT easy :-)
Will revert back with numbers, just posting to bump really - LOL
Sounds great. I can hear the numbers crunching already. 0 -
And what kind of data do you need exactly? I quite clearly stated that that math worked out perfectly for me. How much simpler could I have made that?
3500 calories burned= 1 lb lost for me. It's not rocket science.
Try reading before being snarky next time.0
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