2400 calorie deficit today

scrimpboss88
scrimpboss88 Posts: 12 Member
edited May 2018 in Health and Weight Loss
Hi. im 290 lbs. Im active. My maintenance calories are about 4000. Today ive eatin 3000, and i burned 5400 cal total(from base cal, and about 2600 from activity). Its about a deficit of 2400. I dont plan on doing this daily, but im wondering is cutting that large number going to to have adverse effects, and/or if i should make the calories up, tommorow.

Replies

  • scrimpboss88
    scrimpboss88 Posts: 12 Member
    edited May 2018
    Its just what the device said. Im not sure how it calculated it, but im 290 so im guessing this may be why the numbers are higher than normal. I walked about 8.64 mi at a slow to moderate pace with a little jogg added, went up at least 10 flights of stairs, and was moving around consistently except when driving which was about 1hr, 45min and about 2 hrs struggling to open my car door which had the keys locked in it
  • scrimpboss88
    scrimpboss88 Posts: 12 Member
    Also im not sure if it matters, but my heart rate remained elevated hours after i had finished the majority of the walking
  • scrimpboss88
    scrimpboss88 Posts: 12 Member
    edited May 2018
    Its not accurate because an elevated heart rate doesnt burn more than normal calories(post workout)?
  • scrimpboss88
    scrimpboss88 Posts: 12 Member
    On my device i only marked a portion of the walk as an "activity" a 4.7mi walk and 10 flights of stairs for a total of 954 calories. I stopped it as soon as i was finished
  • SabAteNine
    SabAteNine Posts: 1,867 Member
    scrimpboss88 wrote: »
    Hi. im 290 lbs. Im active. My maintenance calories are about 4000. Today ive eatin 3000, and i burned 5400 cal total(from base cal, and about 2600 from activity). Its about a deficit of 2400. I dont plan on doing this daily, but im wondering is cutting that large number going to to have adverse effects, and/or if i should make the calories up, tommorow.

    Your calories would be more or less around 4k, if you run your numbers through a TDEE calculator and select active / heavy exercise 5-7 days a week.

    The number above factors in your activity level, so I don't think you should add those extra calories from activity.
    In any case, I ran the 2,600 number through some calculators and at your weight, you would have to walk for about 7 hours at a moderate pace to burn that amount.

    It's always best to take sensor output with a grain of salt :smile:
  • simon_pickard
    simon_pickard Posts: 50 Member
    Check if you device is reporting KJ not KCal's looks like it might be the former and that would explain the high number.
  • scrimpboss88
    scrimpboss88 Posts: 12 Member
    @sabatenine i just used a cal burn on health status, seem about accurate. I included 240minute walking@2, 90 minutes of driving, 120 minutes of standing, and 8 minutes of walking up stairs. Some measurements may be off +/-, and other little movement are proably not included. Mfp add "activity" cal into the estimated burned cal, but the device found the actual burned calories to be more and they adjusted
  • pinggolfer96
    pinggolfer96 Posts: 2,248 Member
    If it had adverse effects, we wouldn’t be here today.....our ancestors ate when they could (just to give you an idea). Now if it was a severe deficit everyday, then yes, there could be enhanced negatives forsure
  • scrimpboss88
    scrimpboss88 Posts: 12 Member
    @tavistocktoad id definetly say im not "inshape" as i just recently started dedicated activity. Before the start of my activity, my main cal burn was from delivering pizzas,lol, and waiting and bussing tables in the down time, along with other various duties. Do you know by chance, how long post workout an afterburn could last?
  • scrimpboss88
    scrimpboss88 Posts: 12 Member
    @simon_pickard im not seeing on mfp or the device where kcal or kj is displayed, im under the assumption it calories, as i enter food in mfp the "goal is adjusted according to cal per serving on the box. And mfp and the device are synced and match up about the same
  • scrimpboss88
    scrimpboss88 Posts: 12 Member
    edited May 2018
    @pinggolfer96 sounds legit.. Ive been dieting about 3.5- 4 weeks. Originally i was eating around 2200 cal. But didnt really think to factor in work activities. I was 305, now about 290 as of yesterday morn. I did experience some negative effects as i was adjusting micronutrients. But simce i got my device about a week ago and paired with mfp, been feeling pretty good while eating more( not gaining weight, just slower loss)
  • scrimpboss88
    scrimpboss88 Posts: 12 Member
    @SabAteNine im 29, 5'9" 290lb male, if that helps, i just check a bmr says 2551.8. I didnt figure out the cal burned manually, the moniter device did. But i think tavistocktoad^ is saying, that due to my unfitness the device has micalculated calories burned due to my extended elevated heart rate.. Also this sounds weird to me but apparently driving my car for 1hr 45 min burned similar calories as wen i stood
  • scrimpboss88
    scrimpboss88 Posts: 12 Member
    I do see something odd with the garmin connect and mfp numbers tho, maybe its possible im not understanding what im looking at, lol
  • SabAteNine
    SabAteNine Posts: 1,867 Member
    Yep, miscalculation due to HR is definitely a possibility.

    I like the calculator over at SailRabbit - https://www.sailrabbit.com/bmr. Based on the formulas used, the BMR calculators offer different readings, you'll just need to pick or average if you want a place to start.

    I'd think, with the level of activity described, you would fit into the „Lightly Active, Exercise or Moderate Sports 2 to 3 Days a Week, Light Jogging or Walking 5 to 7 Days a Week” category, but you know best.

    It's never exact science with these things and all the tools in the world can only offer an estimate. Play around with the numbers, pay attention to the caloric input and adjust gradually as you start figuring out what's closest to reality for you.

    Good luck and happy losing!
  • scrimpboss88
    scrimpboss88 Posts: 12 Member
    Seems legit, any advice on macro ratios?
  • SabAteNine
    SabAteNine Posts: 1,867 Member
    As long as you get sufficient protein and fat, you can fill up the rest of the available calories with whatever your preference.

    You can start directly with what MFP tells you, based on the standard 50/30/20 ratio.
  • pinggolfer96
    pinggolfer96 Posts: 2,248 Member
    scrimpboss88 wrote: »
    @pinggolfer96 sounds legit.. Ive been dieting about 3.5- 4 weeks. Originally i was eating around 2200 cal. But didnt really think to factor in work activities. I was 305, now about 290 as of yesterday morn. I did experience some negative effects as i was adjusting micronutrients. But simce i got my device about a week ago and paired with mfp, been feeling pretty good while eating more( not gaining weight, just slower loss)

    Slow and steady my friend. Weightloss doesn't have to be speedy and is more beneficial to maintaining muscle mass and sanity if you slowly progress and drop calories when you start plateauing
  • Psychgrrl
    Psychgrrl Posts: 3,177 Member
    scrimpboss88 wrote: »
    @pinggolfer96 sounds legit.. Ive been dieting about 3.5- 4 weeks. Originally i was eating around 2200 cal. But didnt really think to factor in work activities. I was 305, now about 290 as of yesterday morn. I did experience some negative effects as i was adjusting micronutrients. But simce i got my device about a week ago and paired with mfp, been feeling pretty good while eating more( not gaining weight, just slower loss)

    What device are you using to sync with MFP? When you set up MFP, what did you choose as your activity level? Might help clarify things. :smile:
  • Psychgrrl
    Psychgrrl Posts: 3,177 Member
    edited May 2018
    NM, I saw you use Garmin.

    I will tell you, my Garmin burns for steps (not set exercise) are about three times higher than what they should be. But my experiences are not everyone’s just like with any fitness tracker.

    I find this website helpful when trying to figure steps calories (I am set at sedentary). https://www.verywellfit.com/walking-calories-burned-by-miles-3887154
  • lynn_glenmont
    lynn_glenmont Posts: 10,093 Member
    pinggolfer96 wrote: »
    scrimpboss88 wrote: »
    @pinggolfer96 sounds legit.. Ive been dieting about 3.5- 4 weeks. Originally i was eating around 2200 cal. But didnt really think to factor in work activities. I was 305, now about 290 as of yesterday morn. I did experience some negative effects as i was adjusting micronutrients. But simce i got my device about a week ago and paired with mfp, been feeling pretty good while eating more( not gaining weight, just slower loss)

    Slow and steady my friend. Weightloss doesn't have to be speedy and is more beneficial to maintaining muscle mass and sanity if you slowly progress and drop calories when you start plateauing

    With a starting weight of 305, odds are that the large majority of the 15 lbs he has lost is water weight. Plus, 15 lbs in 3.5 to 4 weeks isn't much above 1% a week even if it were all fat. And at that starting weight, the health benefits of dropping some weight are going to be greater than the health risks of losing -- gasp -- 1.3% of BW per week. I don't think it's necessary for OP to start worrying already that his weight loss is excessive.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    Not for one day.

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