LMULLINS4LIFE
51,882
SparkPoints

### Wednesday, September 12, 2012

OK, so I found Spark Article GOLD, friends...it's a detailed explanation of HOW SparkPeople calculates the calorie allowances in our Food Tracker. For those that don't trust anyone (like me)...or just curious minds.

www.sparkpeople.com/reso
urce/calorie_calculation10
1.asp?

I encourage anyone who commented on my blog yesterday and said you could relate to my struggle with the scale not moving to read through this and do the calculations step-by-step on your own. To be honest, I had heard of all of these concepts already and had done bits and pieces of all of them, but had never seen them put together in such a cohesive and understandable way.

Here are the facts:

I have been eating roughly 2,000 calories per day (mostly healthy stuff)

I burn about 2500 calories per week in exercise (yeah, I know...that sounded high to me too but I checked and re-checked and this is accurate. I'm insane...enough said.)

I want to lose about 2 lbs per week, with the hope of meeting my goal weight of 145 by July 6, 2013 (my 35th birthday). I've got 77 lbs left to go.

Using the calculations from this article (which I can say is backed up by several other sources that I've come across in research over the past few months), I should be shooting for a target calorie range of 1300 - 1600 per day.

WOW. I've been so far off! It totally makes sense now why I've been in maintenance mode.

It's simple math, at this point. I need to control my urges and stay within my calorie range. I need to make sure those calories are healthy, good fuel for my body since I'm using so much fuel for exercise. And I need to not miss any workouts. The end.

If I faithfully do this, I can expect to see my scale moving in the downward direction in within the next couple of weeks. My new mini-goal is to lose 10 more lbs before my half marathon on October 20th. I believe this is doable.

I'm done playing games and I'm ready to do whatever needs to be done to get where I want to be. Who's with me?
• THETROUT
Thanks for sharing.
1583 days ago
• JUSGETTENBY42

1583 days ago
• SERASARA

1584 days ago
• MYUTMOST4HIM
Don't forget to mix up your workouts so you might avoid plateaus.
1584 days ago
• EFFRAYECHILDE

I read this article awhile back. And, totally shocked at how much I was overeating number-wise. I was 300 calories over what I needed to be in weight-loss mode. I was also in maintenance mode.
1584 days ago
• SHIRE33
That's what I've done! I aim for 1350 calories a day. That way, if I make a mistake, I know I'm still under 1500.

My calorie burn varies between around 2000-3000 calories per day. Really? Yeah. I have an Exerspy device, so it isn't guessing. A zumba class for me burns 400-500 calories. A spin class burns around 300-400. So if I do both (which I do, twice a week), that's 700-900 just for exercise. On my long run days, I can burn well over 1500 in two hours. And I'm doing heavy gardening at least a couple days per week prepping for my market days. I run 3 days per week. So, according to my Exerspy, which counts *all* activity, I am averaging about 2500. I'm not satisfied if I'm not averaging that amount, so I use that number as a goal.

Oh, and it's important to note I did NOT start out there. I started out with walking, then added a one-hour class at they gym twice a week. Then I started running (nearly killed me), then I added in another gym class, etc. It's taken me 18 months to get where I am.

I do plan to overeat by 300-500 calories a day for 3 days about once a month. That seems to negate the plateau problem.

It makes me feel good to see you aiming for the same kind of thing. Maybe we've really figured this out! :D

1584 days ago
• MICHELLE73101
Yes! I learned a few years back that it is ALL MATH!! When you have a 3,500 calorie deficit you lose a pound. It clicked.. then I got obsessed! i am sure this will boost your success!!!
1584 days ago
• SKINICOOK
Makes perfect sense. Thanks for sharing.
1585 days ago
• TERRIJ7
Numbers don't lie! Thanks for the link--I'm going to check it out.
1585 days ago
• CHARTHESTAR
Thank you so much for the link!it was explained very well.
1585 days ago
• FIT@401
Great article. Seek and you will find. I am going to go look at my setup. I don't think I have my exercise adjusted correctly. Thanks
1586 days ago
• NEWCHINELO
all the WAY!You can do it . . .girl
1586 days ago
• LYNNAREE
Thanks for sharing!!
1586 days ago
• CAMAEL100
Can't argue with the facts!! Good to be reminded what it takes to get the scales moving. Thanks
1587 days ago
• ZOLDOS11
Very helpful, thank you for posting this.
1587 days ago
• SLFGOLF
Thanks for posting this. Very helpful.
1587 days ago
• NURSEREUTER
Together we can! Thanks for the info!
1587 days ago
• CAROLZ1967
Plan sounds realistic. You can do it!
1587 days ago
• CUDDLYPOLARBEAR
Thanks for posting this....
1587 days ago
• HEARTS116
I'm with you on this!
1587 days ago
• NIKO27
Thanks for sharing.
1587 days ago
• DRAK416
Good job
1587 days ago
• JOANOFARCTIC
It really is just simple math - sticking to it is the hard part
1587 days ago
• SPARKSUE198
This is brilliant - thanks so much for sharing it. I've been on SP for years and never seen this!

1588 days ago
• CAROL494
Thanks for the information!
1588 days ago
• BANDMOM2012
very good explanation of how everything works together
1588 days ago
• MYBABYGIRLS
good info! I will be using it, but not until my next weigh-in, cuz I refuse to weigh in too frequently.
1588 days ago
• CASEYTALK
It is always interesting to see how the math works out. Of course, your body is a very complex organism and sometimes will burn more or less fuel just living.

Even if you don't manage 2 lbs a week in order to reach your goal by your birthday, think how great it will be even to be close! Keep your goal, because it will be a great birthday present to yourself, but I hope you'll still have a happy birthday if you're at least much closer!

1588 days ago
Thank you for this blog! I went through and recalculated things for myself and, yup, I've been eating too much! Glad it's straightened out now, though!
1588 days ago
• KENAZFEHU
I am most definitely with you!
1588 days ago
• WONDERFUL2BME
I just "re" found this link this week as well. It is very helpful. I am so glad you explained this so well for everybody.
1588 days ago
• NIKI778
I love this article, I had found during my first month on Spark people and I really love it so much, it just puts all the numbers out there in a way that makes perfect sense and explain show why it is so important to be accurate when setting up our program with how many calories we burn weekly because it could result in easily eating too much or too little, another thing that is very important to do it to make sure that if we have any large increases or decreases in activity we update spark and update our spark plan to make sure we are eating the correct amount of cals to achieve our goals!
1588 days ago
• TRICKER20
I'm in! I found the same article when I was stuck in a rut and this finally helped me get out of it! I didn't realize that as I loose weight, the callories I eat should also decrease. Once I did the math, I found I was overeating too!
1588 days ago
• SUNGIRL822
Best of luck!!!
1588 days ago
• ELISAJANE57
It's amazing what new things you can find on the Spark site everyday. I'm always learning something new. I was surprised when you said how high your calorie range was. It is good you have at least been maintaining and working hard. Now that you have your new range figured out I'm sure the pounds will start falling off again!
1588 days ago
• MANDALORE

1588 days ago
• DUSTYPRAIRIE
. I'll be right there next to you doing the same thing! I really appreciate your source and explanation.

Together
1588 days ago
• AJB121299
thanks for the info and good luck
1588 days ago
• CLUMBOY
1588 days ago
• FLASUN
Blog! I went back to re-read that article. I was never very good in math and it looks very complicating to me to figure all that out. I' 5'1 inches, weight is 148 this morning. I need to start doing something because I keep gaining instead of the other way around......not sure of my calories for the day, so will start to keep track again & watch what I'm eating. It does all add up fast!!!
for the MOTIVATION to start moving again!!!!
1588 days ago
• TORTISE110
Facing reality is such a shock, and then it isn't. You are on your way. Seems like a milestone. Hard work ahead, and i know you can do it!
1588 days ago
• EWL978
That's GREAT!!! I'll check back to see how you're doing... Keep on Keeping on... that's what it takes.
1588 days ago
• MUSOLF6

1588 days ago
• THEIS58
Totally with you! Eating about 1100-1300 cal per day & burning about 1800 cal per week in exercise and need to adjust to lose another 5 pounds for new goal weight...
1588 days ago
• BLUEJEAN99

1588 days ago
• PCASEY7
Great blog and thanks for sharing! Best of luck reaching you mini goal by Oct 20! I'm sure you'll be successful!
1588 days ago
• MARYJEANSL
Wow - good for you! It's tough to commit to lowered calories and exercise. Best of luck reaching your goals!
1588 days ago
• SH9719
No one has ever promised you it would be easy or a straight line to your goal. A huge part of this journey is self education. With the help of the community you have learned important lessons. Just continue to continue on. Even though it seems like it you are not at ground zero. You know more and you are not starting out at zero conditioning. Good luck!
1588 days ago
• JAMER123

1588 days ago
• CLAYARTIST

1588 days ago