cofuse about calorie deficit

gem_girl15
gem_girl15 Posts: 6 Member
in Health and Weight Loss
I want to lose 15 pds so I'm suppose to eat 1200 calories a day and I go to the gym 4 to 5 days a week and burn 450 to 500 calories...am I suppose to eat back the calories I burn also my calorie deficit says 910 what does that mean how many calories am I suppose to eat?

Replies

  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    The daily goal you're given at MFP laready has you at a deficit - meaning eat to goal every day, do zero exercise, and you'll lose weight. When you burn off more cals through exercise, you're creating a much larger deficit - too large, so MFP adds those burned cals back into your daily goal. Your daily NET cals should be at or very close to goal (especially at 1200).

    Also with only 15lbs to lose, make sure you have not set your weekly loss goal to 2lbs a week - that's too aggressive, and 1200 is really the bare minimum cals recommended for women. Food is fuel - don't sell yourself short by eating too little.

    Good luck! :smile:
  • JenMc14
    JenMc14 Posts: 2,389 Member
    If you're going by MFP, you should eat back at least half of your exercise calories. If you feel your burn is really, reliably accurate (ie from a HRM), eat back more. MFP calculates a deficit in without considering exercise. So, if you have a desk job, and you set your activity level at sedentary, the 1200 is what you'd eat to lose with no exercise, so you eat calories back to make sure you're fueling your body. However, if you're using MFP's calorie estimate or that from a machine, realize that oftentimes those grossly overestimate your burn. With only 15 pounds to lose, I betting that you're either already fairly small or you set MFP to lose 2 pounds a week, or both. You'll probably be better off to set it for 1 pound a week instead, you'll get to eat a little more and still lose.
  • Big_Banana
    Big_Banana Posts: 7
    This is impossible to answer without knowing your height, weight, age, and goal.
  • gem_girl15
    gem_girl15 Posts: 6 Member
    Im 32 years old 5'8" 165 pounds my goal is to be 150 then after that maybe lose some more but I want to start with a small goal...I ve been going to the gym for a year but didn't really watch what I eat I mean I don t eat a lot but I did eat pizzas and Chinese all the bad stuff so recently I ve been serious about my eating habits...lots of salads
  • marypatmccue
    marypatmccue Posts: 521 Member
    I don't believe in bad foods... Anything in moderation. 1200 is too low for your height at stature. I'm 5'7, started out at 165 and have lost an average of .5-.75 pounds a week, happily, by eating 1500-1600, some days a lot more. If you have your settings at 2lb a week, I agree you are being too aggressive.

    I haven't given up any foods, none are bad. Restricting yourself will only lead to you falling off the wagon. Just my opinion.
  • Big_Banana
    Big_Banana Posts: 7
    With no exercise, your TDEE is around 1800 calories a day. In order to lose some weight, I'd recommend about a 10% cut! since you don't have much to lose. 1800 - 180 = approx 1600. This will be a slow cut to reach your goal. I would NOT eat back any exercise. Wait about 4 to 6 weeks before you make any adjustments. Just stick with it. After 4 to 6 weeks, if you're not losing, cut 100 calories and see if that gets things moving. Keep making adjustments every couple of weeks until you get results. Every 5 lbs you lose, you'll have to drop some calories, maybe 100, to keep it going.
  • marypatmccue
    marypatmccue Posts: 521 Member
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    This should give you lots of information...
  • gem_girl15
    gem_girl15 Posts: 6 Member
    Ok great thanks to all for the advice
  • broox80
    broox80 Posts: 1,195 Member
    I am 5'2, hypothyroid and in my 30s. I couldnt lose a thing on 1200 cals a day. I exercise about 30 min, 5 days a week and net around 1600-1800 cals. I lose about 1.5-2 pounds a week. If you are active, you should be eating more to fuel your body!! I eat anything I want, just try to hit my macros.

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