LOPEYP's answer is great!
I will only add that regardless of how many calories you are eating - if your report numbers show -500 for the day, you are eating exactly what you need to stay on track for 1 pound lost per week.
My calories go over on occasion because my burned calories sometimes exceeds my estimate.
I have found if you concentrate on the deficit number, you should be on track for your program.
However, I too suggest staying within the recommended ranges as much as possible. Never lower, and I try to get the much needed carbs, fats & proteins as well as tracking my fiber and sodium.
You are doing great!
Central Time Zone
page 39 in The Spark
I went from 210-120 in 16 months with SparkPeople!
In Maintenance since 8/11/09!!
2 years without home internet added back 20 lbs. I'm back and they're going!
Lifetime Spirited Underdog!
| current weight: 131.4