I would stick with your range for the lower physical activity days. On days that you get more activity, estimate about 100-150 calories more for every 30 minutes of non-stop activity. IF you are not that hungry---don't feel you have to "force eat".
Becky SP Registered Dietitian Nutritionist
4/13/13 12:52 P
What range does Spark give you? The 1800 calories seems ridiculously low to me (as in, low enough to cause a drop in your metabolism), and I would think somewhere around 2150 - 2500 per day would be more reasonable.
Realistically, you are almost at your goal weight, so using the loss goal of 3% of "need to lose" per week, you are looking at around 1/4 lb per week right now, or 1 lb per month.
What you might want to do is set up your Spark range based on the 1 lb per month loss goal, and see what the range is based on 2500 calories of exercise and then set it again using the 6000 calories of exercise and see what the difference is. You can then decide what range makes sense to you and leave it there.
Personally, I don't worry about eating at the exact same level all the time, as I prefer to go by my hunger cues. If I have a week where I am that much more active, I will be more hungry, and I will eat more to fuel my expenditure. As long as I'm maintaining the calorie differential, then I don't bother changing the ranges in the tracker and ignore the fact that I'm over the "limit" for the day or week.
Good luck figuring out what will work best for you!
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4/13/13 12:20 P
I don't know about you guys, but my fitness minutes per week vary. I am a PE teacher, and when I am testing, I'm not playing with my kiddos as much, so I do a lot more holding feet, counting pull-ups, timing runs, etc., than running around with my students. I'm not testing right now, so I am on a string of days where I burned almost 6000 calories this week between work and going to the gym to workout. I set my calorie goal at 3250. I keep getting messages from the site saying I need to eat more. I don't see myself losing weight if I exceed 1800 calories per day on most days of the week. What is a reasonable amount of calories for me that is sustainable from day to day even when my calorie expenditure could vary from 2500 on a slow week to 6000 on a busy week?
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