Put in your height weight, and how much you want to lose and by what date. Then put in your weekly burn of 1918 calories.
You don't set the exercise, you just do what you feel like, and as you get healthier, it will increase naturally.
I would suggest choosing 1/2 a lb a week or less, so you can eat more, and continue to lose steadily. Cutting calories usually leads to cheats, which we don't count on our trackers, but they count on the scale.
Rather than try to figure out how many calories you *should* burn through exercise, how about deciding what type of exercise you want to do (walking, running, riding a bike, swimming, spin class etc) and how long you're willing to do it, plus how many times a week. Say you're not fond of exercise and you decide a 30 minute brisk walk 3 times a week is all you want to do. You can enter that into the Fitness Tracker and it'll tell you how many calories you'll burn. Then you can enter that number into your calories burned goal, and Spark will give you a calorie range for eating.
As time goes by, you may decide to change your Fitness goals-- add a Zumba class for example, or do a workout dvd a couple days in addition to your walks. Then you just go in and update your calories burned goal, and Spark will adjust your range for eating. Say you have an injury and need to lay off the exercise for a while-- again, you adjust your calories burned to reflect less activity, and Spark adjusts your range for eating.
IMO, while exercise is really important because of the benefits (not only physically, but mentally and emotionally too) we get from it-- I don't think it's as important, for weight loss. I think it would be a mistake to feel like you need to do hours of cardio every week, or you won't lose weight. You'd be better off picking something you enjoy doing, that you're willing to commit the time to.
If you set your calories burned goal to reflect how much exercise you're doing, you'll get a recommended calorie range. It's not going to be below 1200, so I would recommend eating at least the minimum that SparkPeople suggests. Eating too few calories can be bad for your health, and it's also going to make weight loss more difficult in the long run.
Hi, I know that if I want to lose weight, I need to burn more calories than I intake. So, I am jogging daily 35 mins. and I burn ~274 calories, but my daily intake is 1000-1200. So should I jog/exercise more? Or is it enough? Well, I'm waiting for your advice and opinions. :)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.