Calorie deficit

pj4432
pj4432 Posts: 20 Member
edited October 5 in Health and Weight Loss
Can I get some advice on the Calorie deficit please. (I need help...lol). I've been on here a few weeks now but still dont understand how the calorie deficit works. I'm on 1200 cals a day and my deficit is 470. I usually do about 35-40 mins jogging each day and burn 350-400 (sometimes more) cals from that exercise. Most days I am below my calorie intake. I thought my weight loss would have been a bit more than what it is, but I don't thinking I'm getting to grips with understanding how to get the best out of the calories/calorie deficit thing.

Replies

  • ElizabethRoad
    ElizabethRoad Posts: 5,138 Member
    I'm not sure what you're asking. Calorie deficit simply means that you are burning more than you are taking in. If you've lost 5 pounds in a few weeks then I don't see the problem?
  • dorisholaway
    dorisholaway Posts: 531 Member
    By what I see from many others on here, you need to be eating back part of your calories that you burn during excersise, otherwise your body goes into what they call starvation mode and you will not lose weight and maybe even gain.
  • ivonna1
    ivonna1 Posts: 14
    ok leme see if I can help

    so the basic equation is: calories burned - calories eaten = calorie deficit

    then you want to factor in how many calories you body needs just for basic operation which is called your BMR

    My fitness pal has a BMR (Basal Metabolic Rate) Calculator...it's under the tools tab at the top.
    So your BMR is how many calories you'd burn if you stayed in bed all day — basically, how many calories you burn just to stay alive. When you click the "tools" tab BMR is on the bottom left. When you click it you have to put in your weight, sex, height and age and it will give you your BMR.

    So based on your BMR or how many calories your body needs to stay alive you just have to make sure you consume less than that. When you do that your body is forces to use its stored fat to make up the difference, and thats basically how you lose fat.

    Now when you have accumulated a 3,500 calorie deficit you've burned off 1 pound of fat....So if you controll your calorie deficit you can control your weight loss.

    example: 450 calorie deficit = lose 1/8 pound a day, and 11 pounds of fat in 90 days
    900 calorie deficit = lose 1/4 pound a day, and 22 pounds of fat in 90 days
    1,100 calorie deficit = lose 1/3 pound a day, and 30 pounds of fat in 90 days
    1,600 calorie deficit = lose 1/2 pound a day, and 45 pounds of fat in 90 days

    I hope this helps....now go calculate your BMR and get your calorie deficit where you want it :wink:
This discussion has been closed.

Categories