More calorie math & exercise recommendations please?

f15htank
f15htank Posts: 33 Member
edited December 2024 in Fitness and Exercise
If 3500 or so calories equates a pound, that would mean exercising 3500 calories a week give you a pound a week off, right?

So0o, I eat about 1200 cals per day naturally, which is the min. required for your bodily functions and all that. So my question is, if I exercise 3500 calories off a week, and eat my net calories back to 1200 every day, do I lose a pound a week?

Also, I'm actually going to try getting 2 lbs per week off, tryna go intense since I'm on the last 10 pounds-ish. Any workout recommendations for burning that 1000 calories a day? I normally run a little, and I've just discovered stairs.

Replies

  • f15htank
    f15htank Posts: 33 Member
    bump
  • Mattgd24
    Mattgd24 Posts: 31
    extra 1000 cals- running really helps, maybe some type of plyometric workout too.. Another way could be doing yoga in the morning or night, it's calorie burner and helps you stretch and become flexbile as well.
  • Spanaval
    Spanaval Posts: 1,200 Member
    Well... You sorta have this half right. Your BMR is the minimum amount of calories you need to eat in a day, what your body needs for stuff like organ function. Your TDEE is what you actually burn in your daily life. If you didn't want to lose weight, that's what you would eat. In order to lose at a rate of 1 lb/week, you eat 500 cals less than your TDEE on a daily basis, without going below your BMR. I say this because someone like me, I cannot cut 500 cals a day from my diet without falling below my BMR, so I do a slower weight loss. It is recommended, if you are close to your goal weight, that you take it off slowly.
  • jaimrlx
    jaimrlx Posts: 426 Member
    Well... You sorta have this half right. Your BMR is the minimum amount of calories you need to eat in a day, what your body needs for stuff like organ function. Your TDEE is what you actually burn in your daily life. If you didn't want to lose weight, that's what you would eat. In order to lose at a rate of 1 lb/week, you eat 500 cals less than your TDEE on a daily basis, without going below your BMR. I say this because someone like me, I cannot cut 500 cals a day from my diet without falling below my BMR, so I do a slower weight loss. It is recommended, if you are close to your goal weight, that you take it off slowly.

    I just want to ask you this.. I just calculated my TDEE at http://www.fitnessfrog.com/calculators/tdee-calculator.html and it told me my TDEE was 2485, with me exercising 3-5 days per week. To eat 500 less, it's 1985 calories per day. I can BARELY net 1000 on a daily basis. I know it sounds 'crazy' but it's no ED, it's just a lot of food for me and I have tried and failed to consume that much in a day without going overboard on carbs/fat/sodium/sugar. Am I even calculating this right?
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    How tall are you?

    2 lbs a week seems way excessive for someone as tiny as you are, be kind to your body.

    Even when I was a 27 BMI I was doing 1lb a week then switched to 1/2 lb a week when I got to a 25 BMI.

    I've also learned the hardway to give my self a little buffer at each end of the BMI range.

    -- I want to be at least 10 lbs above the bottom of the range in case I get sick I've some resource to draw upon.

    --And 10 lbs below the top of my range in case I get injured and can't work out for a while. I have some wiggle room, before I get into the unhealthy zone.
  • rusialeelee
    rusialeelee Posts: 143
    -edited-

    refer below
  • rusialeelee
    rusialeelee Posts: 143

    I just want to ask you this.. I just calculated my TDEE at http://www.fitnessfrog.com/calculators/tdee-calculator.html and it told me my TDEE was 2485, with me exercising 3-5 days per week. To eat 500 less, it's 1985 calories per day. I can BARELY net 1000 on a daily basis. I know it sounds 'crazy' but it's no ED, it's just a lot of food for me and I have tried and failed to consume that much in a day without going overboard on carbs/fat/sodium/sugar. Am I even calculating this right?

    I feel the same way. I try to eat 1330 calories and work out and burn anywhere from 200-500 calories daily. Majority of the time it ends up being less than net calories of 1200. Nevertheless, I am eating healthy and I feel great. Must I increase my calorie intake? I would love to lose 2 pounds a week or maybe even 3, if possible, because my best friend's wedding is in August.

    Additional Info:
    W :193
    H: 5'7
    Age: 21
  • f15htank
    f15htank Posts: 33 Member
    Well... You sorta have this half right. Your BMR is the minimum amount of calories you need to eat in a day, what your body needs for stuff like organ function. Your TDEE is what you actually burn in your daily life. If you didn't want to lose weight, that's what you would eat. In order to lose at a rate of 1 lb/week, you eat 500 cals less than your TDEE on a daily basis, without going below your BMR. I say this because someone like me, I cannot cut 500 cals a day from my diet without falling below my BMR, so I do a slower weight loss. It is recommended, if you are close to your goal weight, that you take it off slowly.
    oh okay, this makes sense, thank you . C:
  • f15htank
    f15htank Posts: 33 Member
    extra 1000 cals- running really helps, maybe some type of plyometric workout too.. Another way could be doing yoga in the morning or night, it's calorie burner and helps you stretch and become flexbile as well.
    i've never considered yoga but maybe i should :O i suppose that's a good way to get cardio without tiring your legs out, too.
  • stupidloser
    stupidloser Posts: 300 Member
    I would do something low intensity so you'll be in the fat burning range but you'll have to go longer duration to burn a good total amount of calories. Running real fast burns up mainly carbs and water thru sweat, not fat. If you have no carbs in your system than true , it will burn fat while running cuz it needs to get fuel from somewhere. On the flipside, if you do not have any carbs in your system, I highly doubt you will be in any condition to run really fast anyways. You'll end up doing something lower intensity. Some people think they are burning alot of fat by running extremely fast. They're just losing water thru sweat so they appear less bloated and think they are burning alot of fat. If all it took was a good sweating to make you look lean and mean, you probably don't have any fat on you and it was just water in the first place. It will kick up your metabolism but if you do not have much fat on your body in the first place or replace the carbs you burn thru running, your body may metabolized your lean tissue(a fat burning machine) .
  • Spanaval
    Spanaval Posts: 1,200 Member
    Well... You sorta have this half right. Your BMR is the minimum amount of calories you need to eat in a day, what your body needs for stuff like organ function. Your TDEE is what you actually burn in your daily life. If you didn't want to lose weight, that's what you would eat. In order to lose at a rate of 1 lb/week, you eat 500 cals less than your TDEE on a daily basis, without going below your BMR. I say this because someone like me, I cannot cut 500 cals a day from my diet without falling below my BMR, so I do a slower weight loss. It is recommended, if you are close to your goal weight, that you take it off slowly.

    I just want to ask you this.. I just calculated my TDEE at http://www.fitnessfrog.com/calculators/tdee-calculator.html and it told me my TDEE was 2485, with me exercising 3-5 days per week. To eat 500 less, it's 1985 calories per day. I can BARELY net 1000 on a daily basis. I know it sounds 'crazy' but it's no ED, it's just a lot of food for me and I have tried and failed to consume that much in a day without going overboard on carbs/fat/sodium/sugar. Am I even calculating this right?

    Remember that TDEE already takes into account your activity/exercise, so you should gross 1985 calories. IOW, don't eat back exercise calories. If you have a lot of weight to lose, you can increase that deficit a bit. Don't worry too much about going over on this or that. Eat 1 gram of protein per lb. if lean body mass. Eat your fruits and veggies. Don't overdo salt, and stick to less processed foods. Nuts, nut butters, avocado, whole milk/cheese/yogurt, olive oil, etc. are all fine as long as they fit within your total calories.
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