As far as I can tell, all the link does is add any extra calories you burn to your caloric goal. So if you plan to burn 250 calories a day, and burn 400 today, you eat 150 extra.
If one is trying to maintain a 500 calorie daily deficit, then any extra calories burned would have to be eaten, or you would have a daily deficit of ( in this case ), 650 calories, instead of 500. You need to eat any extra calories to stick to 500 a day deficit. I think a lot of people were shocked by this, since they think more exercise is great for weight loss. Other than cardiovascular health, the extra exercise now seems like a waste to them. They are actively working to make themselves have to eat more. Showing the link between the two was helpful I think.
These calculations are estimates, and always need a little tweaking. There are so many factors that it isn't an exact science. I just eat what allows me to lose a little weight each week, and it just happens to coincide with SP's caloric range for me. I don't use the link. If I work out extra, I just lose a little extra weight, since at this point, I struggle to lose 1/2 a lb. a week anyways. I don't really think a little extra weight loss is an issue unless you are already losing 2-3 lbs a week over an extended period of time. Also remember that you would have to lose an extra 3500 calories to lose 1 lb. more, so 150 extra calories four times a week, would take 6 weeks to lose 1 extra lb.
Add what you can, till you start maintaining. This may be 100 calories, or 250, but at this point you don't want to be gaining or losing, so make the adjustments small, and you will find where that happens.
"We can't solve our problems with the same thinking we used when we created them "
- Albert Einstein
“Whether you think you can, or you think you can't--you're right.”
- Henry Ford
| current weight: 179.6