A pound of fat represents about 3500 calories. So to lose a pound a week, you need an average daily deficit of 500, to lose 2 pounds an average deficit of 1000.
However, most nutritionists also recommend a minimum intake of 1200 calories for women and 1500 for men in order to ensure that your body gets the minimun nutrients it needs to stay healthy.
So if your overall burn is between 1700 and 2200, Spark will still recommend a minimum intake of 1200, even if your goal is 2 lbs per week.
Your overall burn has 3 components:
* your metabolism, or what you burn just keeping your natural body functions ticking over, known as your BMR
* what you burn through daily non-exercise activities (generally reckoned at 20% in addition to your BMR for a sedentary lifestyle
* what you burn through exercise.
Exercise is that main component that you can actually change. A building a larger calorie deficit probably will take more than the minimum recommendations of 30 minutes 3 times per week.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
| current weight: 178.0