Subtracting your fitness calories from your calories eaten doesn't really tell you anything useful. No, you don't "eat back" your calories.
You look at the entire end of the day math to determine your deficit.
Your BMR x activity multiplier + exercise = calories burned.
Then, subtract your daily calorie intake. The number you have is your deficit, and that's what determines your weight loss rate. For example.
My BMR is about 1600. I multiply that by 1.2 to account for daily activities like feeding the kids, doing the dishes, living, basically. That gives me about 1920 calories burned before exercise. If I go for a walk with the family, that'll add another 200 or so. That brings me up to 2120.
Now, if I eat 1600 calories that day, I subtract that, and that leaves me with a daily calorie deficit of about 520. If I keep that up over the course of a week, I'll lose about a pound (3500 calories = 1 lb.)
Now, I notice your weight's around 172. What's your current weekly weight loss goal? If you're burning 600 calories in exercise, 1550 is likely too low for you. You are creating too large a deficit, and may be slowing your metabolism. You need to set up a weekly weight loss goal of around 3% of your total remaining goal. The less you have to lose, the slower it comes off. If you set your goal for 2 lbs per week, SP will put you in the minimum safety range of 1200-1550, even though that may be too fast for you. Assuming your BMR + activity is around 1800 or so, if you add 600 on top of that, you get a deficit of around 850, which is 1.5 lbs per week, and a bit too fast for you.
In your case, your ticker says you have about 38 lbs to lose. That means you can safely attempt to lose about 1 lb per week safely.
Update your weight loss goal to reflect this, and update your fitness goals to reflect the amount of work you're doing (approximate weekly calorie burn is best.) Sparkpeople will then generate a range that will be appropriate for you!
Edited by: DRAGONCHILDE at: 3/14/2013 (09:19)
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
I'm not pregnant, just fat: My blog. fatnotpregnant.blogspot.com/
| current weight: 186.4