You can do it either way, really, but at Spark we do it by stating how much exercise we will do, and then calculating the food. You don't calculate the exercise.
So how much "should" you do? As much as you feel comfortable and safe doing and can see yourself doing for life.
If you're brand new to exercise, the suggestion of 20-30 minutes 3x a week is a great start. See how you feel. If you're capable of doing more, then do more.
Don't worry too much about the goal for one week - just do whatever feels okay to you and track that. At the end of that week you'll have an idea from what you've tracked as to how much exercise you will be able to do weekly. You can plug in that total calories burned as next week's goal.
I agree with the previous poster that there's no magic number, and the answer is going to differ from person to person. My advice is to create an exercise program that you feel you can live with long term. 20 minutes of cardio exercise 3 times a week and strength training twice a week would be a great start. Once you track those activities in your fitness tracker, you''ll get an idea of how many calories they burn and then you can adjust your goal accordingly.
Hope that helps. If you have more questions, let us know.
Completely set up your account. How many calories do you think you burn? Put that number into your tracker as Zorbs described. That will help to generate your nutrion range along with your height, current weight and goal weight/date. Stay in the range given. If you burn more or less, then adjust your tracker. There is no magic number. Just make that you're burning (through BMR and exercise) more than you eat and you'll lose.
Fitness Minutes: (103,809)
13,213 10/2/12 8:29 A
click on my trackers - my fitness. Your weekly calories burned goal should be there. If the number is set too high or too low, click fitness setup to change the goal. Your calorie range may or may not change.
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