your inches and weight loss week by week should provide your answer as it is going to be different for every one of us. Remember, unless you are tracking the calories by a heart monitor , the calories burned calculations for SparkPeople, on exercise equipment or most generic charts are at best a guestimate as to what you are actually burning. I am told that most exercise equipment guess high (it makes you want to use or buy their machines over the competition).
Go with what works for you without a guilty conscience ;-)
Be consistent and keep moving.
Good luck with your 5K training