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How to Calculate Calorie Deficit??



 
 
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2BFITNOW1
Posts: 165
8/24/12 11:33 P

Where do you input how many pounds you want to loose?
I am having the same problem with the caloric deficit and I do not understand the message. To add insult to the injury, I am gaining weight .



MCFHARPIST
SparkPoints: (35,908)
Fitness Minutes: (35,022)
Posts: 1,395
5/11/12 1:00 A

LEANLAURALOU,

IF you religiously use your Nutrition Tracker and never (okay, once in awhile) exceed the bottom line ranges that Sparkpeople has set for your daily intake of calories, carbs, fat, and protein, THEN you will lose weight and achieve success beyond your wildest dreams. Guaranteed.

Add to that your consistent exercise, and there's no stopping you!

Spark On!


Edited by: MCFHARPIST at: 5/11/2012 (01:01)


PRINCESSAA12
Posts: 467
5/10/12 11:10 P

Hey I'm eating 1400 calories too. It was recommended by my dietician. And guess what? I've already lost 2kgs. That's 4.4 pounds in 3 weeks. So don't worry. The weight will come off.



LEANLAURALOU
SparkPoints: (2,651)
Fitness Minutes: (350)
Posts: 15
5/10/12 2:10 P

Thank you both so much!! I am feeling better... I think my calculations are right an that I'm fine. I've only been doing this for 5 days, so I know that I will be able to tweak over time as I get adjusted.

Thank you for that wonderful link on how SparkPeople does the calculation, and thank you also for the encouragement. I know I can loose this weight the healthy way - what a supportive and responsive community we have here!!



ARCHIMEDESII
SparkPoints: (137,790)
Fitness Minutes: (206,885)
Posts: 20,453
5/10/12 1:34 P

LEANLAURALOU,

As the PP noted, the Spark nutrition profile has already calculated that deficit into the amount of calories. The software took into account how active you are during the day as well as how aggressive you want to lose.

So, if you inputed that you want to lose one pound per week, the software calculated that you should eat (say) 1300-1700 calories each day. This assumes a deficit of 500 calories a day. That means that if you were to deficit eat 500 calories per day, then in seven days that would give you a total deficit of 3,500 calories. 3,500 calories = one pound of fat.

In order to add the second pound (assuming you wanted to lose two pounds per week), the software recommends exercising and burning 500 calories per day. In theory if you were to burn 500 calories per day, then in seven days that would give you the second pound of fat burned for the week.

HOWEVER, weight loss is NOT an exact science. While a safe weekly weight loss might be 1-2 pounds based on the numbers, that doesn't mean you will lose that amount. The math might work, but human biochemistry is much more complex.

If you eat too little and exercise too much, you risk hindering your weight loss, not help it. I know this is going to sound strange, but a person has to eat in order to lose. This is not the Biggest Loser. You will not see a dramatic change in the scale in so short a time. Weight loss is a slow steady process that takes time. You didn't gain the weight overnight, it's not coming off overnight.

Stick with the Spark recommendations. Don't cut your calories further. Starving doesn't work. If the SP software says to eat between 1300-1700 each day, that's what you eat.

As the coaches all say,"trust the process". there are no fast ways to take of the weight.

Patience, it's a virtue.





PERFECTVELVET
SparkPoints: (59,548)
Fitness Minutes: (36,336)
Posts: 6,347
5/10/12 1:17 P

Spark will create this deficit for you. If you input your current weight and how much fitness you plan to do (you can list it in calories, which would be best for you, so multiply your burned calories by 4 or 5 for days of the week when you burn that much) and it'll tell you how many calories you should be eating.

You might not be eating enough for the amount of fitness you're doing, so I definitely recommend using Spark's tools to figure out what it should be. If you love numbers, you can use their formula and figure it out for yourself; here's the link explaining it all:
www.sparkpeople.com/resource/calorie_calcu
lation101.asp


Good luck reaching your goals!



LEANLAURALOU
SparkPoints: (2,651)
Fitness Minutes: (350)
Posts: 15
5/10/12 12:58 P

I am feeling really discouraged because I've been eating 1400 kcal a day for the past two days and I am terrified that I won't loose any weight. I've been playing competitively paced racquetball and plan on playing 4 or 5 times a week for exercise, which will burn 628 kcal every time we play. I'm trying to console myself that nothing is lost because I can eat this many calories and still create a deficit that will result in weight loss, but I can't get the formula right and haven't found a clear guide online.

Can anyone help? If I can see exactly how many calories I'm supposed to eat based upon the heavy exercise I'm doing, maybe I'll know exactly how far back to scale my eating. I think I'm being hard on myself too, trying to eat only 1200 kcal a day, but it's just really hard and I'm still emotionally eating a little bit here and there.

Anyway, assistance would be much appreciated. Thank you.



 
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