Can someone explain to me the Math behind a 2LB deficit.

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mellissabee
mellissabee Posts: 19 Member
in Health and Weight Loss
Years ago, when I started my very first bout of Calorie Counting there was an equation that I used to create a deficit of 7000 (2lbs) per week and I can't remember it for the life of me. It had something to do with your BMR?!! Anyways, I never go below 1200 but I exercise 6 days a week and 3-4 of those days I run anywhere for 8-10K. I just want to make sure my cals are were they should be at. Additionally, I always eat most of my exercise cals.
Looking forward to your input.

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  • portexploit
    portexploit Posts: 378 Member
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    In "theory" 1lb = 3500 calories. so 2lbs would be 7000 calories. you didnt state time, do you mean a 2lb loss per week, month, year etc? I'll assume week.

    so 7000 / 7 = 1000. This is how many calories you need to reduce by diet and exercise, if you reduce your calories(diet) by 500, and burn off 500 you would reach a total deficit of 1000 calories per day which will be 7000 calories a week which is 2lbs.

    Or I guess you can make a formula

    (poundstoLose * 3500) / (AmountOfDaysYouWantToLoseItIn) = daily caloric deficit
  • Artemis_Acorn
    Artemis_Acorn Posts: 836 Member
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    If you click on the "Goals" option in the My Home Menu, there is a summary page that will break it all down for you.
  • Athena413
    Athena413 Posts: 1,709 Member
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    For men BMR = weight (in kg) x 24; for women it's weight (in kg) x 23. Kg conversion is weight in lbs/2.2.

    I weigh 237, so my BMR is 237/2.2 = 107.7 x 23 = 2,478 kcal/day. Put in my deficit of 1,000 calories per day (if I want to lose 2 lbs/week) and my daily caloric intake should be 1,478 - that's without any exercise. 1 lb = 3,500 calories, so 2 would be your 7,000.
  • mellissabee
    mellissabee Posts: 19 Member
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    You guys are great, thanx so much!!!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
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    and no scientific study has ever been able to produce exact results of 3500cal deficit to 1lb of weight loss so don't get "too" fussed on the exact numbers :smile:
  • Athena413
    Athena413 Posts: 1,709 Member
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    and no scientific study has ever been able to produce exact results of 3500cal deficit to 1lb of weight loss so don't get "too" fussed on the exact numbers :smile:

    Good point - all that math is just a general guideline. :smile:
  • mellissabee
    mellissabee Posts: 19 Member
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    Yup. Thanks everyone. I just needed to make sure I was eating enough and not going under cals.

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