how many cal should one burn?

nabiaali
nabiaali Posts: 26
in Fitness and Exercise
Hello! I wan to ask that with a calorie diet of 1200 (where, my TDEE is somewhere between 2100-1800 cal) how many calories should I burn in order to burn fat?

Replies

  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    You've sort of answered your own question here.

    Your TDEE is the total amount of calories you need to sustain yourself daily, including exercise.

    You eat in a caloric deficit (so you're eating at 1,200 calories... but your TDEE is between 1800-2100*).

    You're already eating in a deficit... so you're consuming less than you need, so you will lose fat.

    With exercise you'll burn calories through it, eat those calories back as you need more energy when you exercise. It won't matter, as you'll already been in a caloric deficit!

    *Maybe it's worth finding out your TDEE if you find eating 1,200 calories daily hard. There are lots of calculators on the internet.
  • JenVeggie25
    JenVeggie25 Posts: 17
    Hey there! First off what a beautiful profile pic you have! I was doing the math on this same question last night. If you want to lose one pound a week then you need to eliminate 500 calories a day with diet or exercise. If you want to lose 2 pounds then eliminate 1000 calories. To find out how many calories you need to maintain your current weight find a BMR calculator. Lets say your BMR is 1800... Then that means to stay the same weight you currently are you need to consume 1800 calories daily. If you go down to 1200 calories, you are instantly down 600 calories a day... Which is a little over a pound a week. 1 pound=3500 calories.

    If you are a beginner I would start by cutting down a couple hundred calories by eating healthy at snack time and slow down on any soda or juice. Water is the best! Try doing an activity or exercise you really like doing and make a specific time to do it each day. I like my stationary bike bc its in the living room so I can watch tv...lol. I say its the perfect exercise for someone who doesn't like traditional exercising. Also YouTube has tons of videos you can do at home. I just found a belly dancing one that looks fun.

    I think the key to burn calories is something active that you really like and eat healthy food you really like :-) feel free to add me!
  • JenVeggie25
    JenVeggie25 Posts: 17
    Great Question by the way! I'm new too...again! I lost weight with the baby. But have gained some working from home... So were in the same boat. If you add me, feel free to look at my diary for any ideas.
  • Lasmartchika
    Lasmartchika Posts: 3,440 Member
    Hey there! First off what a beautiful profile pic you have! I was doing the math on this same question last night. If you want to lose one pound a week then you need to eliminate 500 calories a day with diet or exercise. If you want to lose 2 pounds then eliminate 1000 calories. To find out how many calories you need to maintain your current weight find a BMR calculator. Lets say your BMR is 1800... Then that means to stay the same weight you currently are you need to consume 1800 calories daily. If you go down to 1200 calories, you are instantly down 600 calories a day... Which is a little over a pound a week. 1 pound=3500 calories.

    If you are a beginner I would start by cutting down a couple hundred calories by eating healthy at snack time and slow down on any soda or juice. Water is the best! Try doing an activity or exercise you really like doing and make a specific time to do it each day. I like my stationary bike bc its in the living room so I can watch tv...lol. I say its the perfect exercise for someone who doesn't like traditional exercising. Also YouTube has tons of videos you can do at home. I just found a belly dancing one that looks fun.

    I think the key to burn calories is something active that you really like and eat healthy food you really like :-) feel free to add me!

    Omg... thank you for your post. I think you are the first person to actually explain this in a way I can completely understand. So many people on these forums throw phrases like "caloric deficit" and expect us newbies to instantly know what the hell they're talking about. Thank you for the explanation. :flowerforyou:
  • brianpperkins
    brianpperkins Posts: 6,124 Member
    Hey there! First off what a beautiful profile pic you have! I was doing the math on this same question last night. If you want to lose one pound a week then you need to eliminate 500 calories a day with diet or exercise. If you want to lose 2 pounds then eliminate 1000 calories. To find out how many calories you need to maintain your current weight find a BMR calculator. Lets say your BMR is 1800... Then that means to stay the same weight you currently are you need to consume 1800 calories daily. If you go down to 1200 calories, you are instantly down 600 calories a day... Which is a little over a pound a week. 1 pound=3500 calories.


    BMR is not your sedentary caloric requirement. A sedentary person burns approximately 120% of their BMR through the most mundane of daily activities ... getting out of bed, digesting food, going to the bathroom, etc. A person with a BMR of 1800 needs about 2160 calories per day to maintain and that number is the calculation point for deficits.

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