MACKANDME

SparkPoints

# Question

### Wednesday, June 26, 2013

Can someone help me with something? A few of my friends have mentioned Fitness Pal. And now that I have made exercise an integral part of my daily routine I want to take my nutrition more serious. Too much or too little food is bad.
Can you guys help me with this? It is telling me my net calories, which I get. And it is telling me how many calories I need to burn each week. So are they saying that if I work out 6 times a week, I should eat 1648 calories a day with the intent of burning about 448 calories during my work out?
Can someone explain this to me?

What does this mean? Net calories - exercise...What the French are they talking about?
• MACKANDME
Lalatidah, I looked for the page here on Spark but didn't know where it was. I have another site I use as well, so it is good to get all your feed back. I felt deprived and always thinking about food the harder it was to only eat 1200-ish calories.
2912 days ago
• GFYOGAMOM
Michelle, I cannot explain HOW MyFitnessPal calculates their calorie recommendation w/o some additional research. However, I can make these recommendations to you, based on the information I have.

Based on your weight and height, I have estimated your BMR (the calories you burn daily through normal activities, not including exercise) as approximately 1800. IF you are burning and average of approximately 450 calories/day through exercise, you burn a total of 2250/day. You have to burn 3500 calories more than you consume in a week (3500 calorie "DEFICIT") to lose one pound. Therefore, you need a daily average deficit of 500 calories more than consumed to lose 1 lb, 750 for 1.5 lbs, 1000 for 2 lbs, and so on...

0.5 LB/WEEK LOSS = 2250 - 250 = 2000
1 LB/WEEK LOSS = 2250 - 500 = 1750
1.5 LBS/WEEK LOSS = 2250 - 750 = 1500
2 LBS/WEEK LOSS = 2250 - 1000 = 1250
2.5 LBS/WEEK LOSS = 2250 - 1250 = 1000

You can use these #s to determine where you want to set your calorie range. Obviously, no one needs to consume only 1000 calories. So, you need to consume somewhere between 1250 - 2000 calories/day, depending on how many pounds you are striving to loose weekly.

Assuming you continue to burn approximately the same average number of calories/day, I would personally strive to eat between 1250 - 1500 calories/day. This would give you a nice (and "safe," 2 lb or less) weekly loss. IF you eat the 1648 calories recommended, you would LIKELY have a weekly loss of APPROXIMATELY 1 to 1.5 LBS.

Keep in mind that there are QUALITY calories and JUNK calories. Filling your body w/the appropriate number of JUNK calories is NOT healthy, and will likely NOT lead to the expected results. It is essential to eat a balanced, healthy diet, consisting of protein, vegetables, fruit, fat, and healthy carbs. Also, remember that this is a "lifelong journey" and your body does not run on a "weekly" schedule. A daily deficit of 500 pounds doesnâ€™t GUARANTEE a 1 pound loss... It could be less, it could be more... HOWEVER, if you NEVER have a DEFICIT I can pretty much guarantee you will NEVER lose the pounds!! :-)
2913 days ago
• CD9866274
I haven't used MFP yet, though I signed up some time ago. I'll log in and see if I can figure it out from my standpoint. Considering a woman's BMR is usually around 2,000 calories(/day), and you have plans to workout 6 days/week, I am betting that 1600 cals is a very good target calorie goal to shoot for each day. It will still give you a calorie deficit but also will give your body the energy it needs in order to keep up with that activity level. I'll see what I can find out from 'my numbers'. Good to see you back here! I was just about to send you a message asking where you'd been!! :)
2915 days ago
• LALATIDAH
I used My Fitness Pal for a while, but I think SP has a much better program and much easier to use.
Good luck!
2919 days ago
• PATRICIAAK
I don't use it but is there a FAQ's link that could give you the answer?
2919 days ago

Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.