Amount of calories and exercise to lose weight

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BlueDragon17

Joined: Dec 17
Posts: 1

      quote  
Posted: 20 Dec 2017, 22:47
Based on my 1800 calorie a day diet. Hopefully it's healthy.

3500 calories = 1 pound of fat...so if I eat 1800 calories a day...then in a week I will now have approximately 3.6 pounds of fat I have gained, unless I work it off!

Then I have to work off what I want to lose for weight loss on top of that in a single week, which is supposed to be 1 pound a week (3500 calories a week) so...

...I have to have enough activity packed into a week in order to burn off 4.6 pounds (16,100 calories a week) or 0.6571428571428571 of a pound a day (2300 calories a day).

Now of course the amount of fat gained will also vary depending on my fat intake as well so...

...I need to burn at least 16,100 calories a week to lose approximately 1 pound of fat a week (or 2300 calories a day!).

For 70-100 pounds of fat alone I have to burn off 245,000-350,000 calories total!!!

JOY! I guess I will have to make this extra exciting!

I guess if I just say that I have to burn 500 more calories than I intake in a day, it at least sounds easier!
rhills

Joined: Mar 17
Posts: 225

      quote  
Posted: 21 Dec 2017, 02:27
As a clarification .. you need a 3500 calorie DEFICIT to lose 1 lb (as a general guideline .. people are different and the real number depends on other factors) Your calorie deficit is the difference between what you eat and what you burn ... where what you burn includes the calories your body uses just to keep you alive (called your BMR) PLUS additional calories from your daily activities (including exercise). (That is to say, in your post you said "unless I work it off", but you are working off a huge portion just by staying alive .. your BMR is a very large fraction of the total calories you burn in a day).

FS's RDI is based on it's estimate of the calories you burn in a day = your BMR (based on age, weight, sex, and maybe other factors) + it's estimate of calories you burn during your daily activities (based on those factors plus what you indicated as your "activity level"Wink. If you said that you want to lose 1 lb a week, then FS's RDI is around 500 calories less than what it thinks you burn in a day.

There are various websites that will estimate your BMR (calculator.net is my favorite), and you can get a clue of what FS thinks if you look at what it says it thinks you burn during 24 hours of sleep + rest (in the exercise journal before you enter any other activities).

If you enter activities in your exercise journal, it will show you it's estimate of the total calories you burned that day based on what you enter (rather than an estimate based on your "activity level"Wink, and on the fatsecret.com website, will show you your calorie deficit. (On the mobile app, I can't find where it shows the deficit directly .. but you can calculate it by subtracting what you burn - what you eat).

If you don't want to record your exercise, then you can use the RDI as a general guideline. Some people have said that they think it is too high. As you track your progress, you will learn what works for you.

hope this was helpful and not too detailed/boring!

good luck!
Diablo360x

Joined: Jul 11
Posts: 1,397

      quote  
Posted: 26 Dec 2017, 06:17
Afurakani wrote:
This is how you burn body-fat:

#1: Devour Food With A Low Glycemic Load!
#2: Devour Food With A High Nutrient Density!
#3: Devour A Micro-Feast Every 2 to 3 Hours!

If you want, I can send you more details on how to do this...


The glycemic index has no bearing on fat loss. No need to eat that often unless you prefer it. Let me guess, you're selling something? Your misinformation makes sense now.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
adorian_olds...

Joined: Nov 17
Posts: 11

      quote  
Posted: 02 Mar 2018, 13:16
too complicated. Just reduce your calorie intake with 500 calories each day than usual and you will lose that 1 pound after 7 days.
rosio19

Joined: Jan 18
Posts: 2

      quote  
Posted: 02 Mar 2018, 20:58
I lost my weight averaging 1500 calories a day...but I'm 5'1 and a female....we are all different

yes find maintenance calorie intake amount n deduct 500 calories Smile
Patricia...

Joined: Apr 18
Posts: 1

      quote  
Posted: 02 Apr 2018, 10:23
I am 64 year female average about 30 to 45 minutes a day of light exercise due to a robotic hip , I walk briskly and change the pace 5x a week is this helping my weight loss along with diet. I have lost about 35 lbs. last 5 months . I really don't count calories until today , Am I on the right track !
ieGod

Joined: May 10
Posts: 189

      quote  
Posted: 03 Apr 2018, 14:33
Afurakani wrote:
This is how you burn body-fat:

#1: Devour Food With A Low Glycemic Load!
#2: Devour Food With A High Nutrient Density!
#3: Devour A Micro-Feast Every 2 to 3 Hours!

If you want, I can send you more details on how to do this...


#1. Has nothing to do with calories.

#2. Has everything to do with preference.

#3. Is also just a preference. The total thermic effect of food is the same regardless of meal frequency.

The most important thing is just calorie deficit. That's it. It's really very simple. Why do we make up excuses and magic approaches?
Diablo360x

Joined: Jul 11
Posts: 1,397

      quote  
Posted: 03 Apr 2018, 20:56
ieGod wrote:
Afurakani wrote:
This is how you burn body-fat:

#1: Devour Food With A Low Glycemic Load!
#2: Devour Food With A High Nutrient Density!
#3: Devour A Micro-Feast Every 2 to 3 Hours!

If you want, I can send you more details on how to do this...


#1. Has nothing to do with calories.

#2. Has everything to do with preference.

#3. Is also just a preference. The total thermic effect of food is the same regardless of meal frequency.

The most important thing is just calorie deficit. That's it. It's really very simple. Why do we make up excuses and magic approaches?


Because it doesn't make for exciting headlines. Also, people fail so much by not adhering to that calorie goal(overestimating exercise expenditure and underreporting intake by not weighing portions or omitting items) or sticking to their goal but then don't count on the weekends which causes them to "spin their wheels".

I know you know all of this, just posting for any onlookers.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
LaDonna...

Joined: Apr 18
Posts: 2

      quote  
Posted: 12 Apr 2018, 19:14
I am new to this site. I can't see that recording my exercise has any bearing on the daily recommended calorie intake. Am I overlooking something?
Diablo360x

Joined: Jul 11
Posts: 1,397

      quote  
Posted: 13 Apr 2018, 05:15
So self-reported intake of food. People went on a restrictive diet and lost weight. How predictable.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
Diablo360x

Joined: Jul 11
Posts: 1,397

      quote  
Posted: 13 Apr 2018, 17:29
When calories and protein are controlled it does not matter what you eat. Fact. Scientific fact! Countless metabolic ward studies Prove it. Now buzz off.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
Miraculum

Joined: Jul 12
Posts: 117

      quote  
Posted: 11 Jul 2018, 14:08
Afurakani wrote:
This is how you burn body-fat:
... #3: Devour A Micro-Feast Every 2 to 3 Hours!

This concept is based on the idea that longer intervals between meals lowers the metabolic rate and this defeats the person's weight-loss goal.

On the contrary: The body responds to food consumption (particularly carbohydrate) by releasing the hormone insulin. That hormone also facilitates conversion of *excess* blood glucose into stored fat.

Hyperinsulinemia therefore encourages fat storage AND, if one is insulin-resistant (as more and more people are these days), consuming food frequently keeps insulin levels high and accelerates fat storage and, therefore, weight gain.

Based on newer scientific research, eliminating between-meal snacks and limiting consumption to two (or one) meal(s) per day keeps insulin levels low. Combined with a LCHF, this facilitates fat burning.

SOURCE: Articles and videos by Andreas Eenfeldt, M.D., and Jason Fung, M.D., at dietdoctor.com.
DECIDE, then: COMMIT! PLAN! EXECUTE! REST! REPEAT!
ieGod

Joined: May 10
Posts: 189

      quote  
Posted: 11 Jul 2018, 14:29
Afurakani wrote:
[quote=Diablo360x][quote=Afurakani]
You are too stupid to use science.


Your writing is incredibly simplistic which leads me to believe you actually have no idea what the science is saying, even in the articles you linked.

Here's a more relevant study for your point #3 related to meal frequency.

https://europepmc.org/abstract/med/2387273

TLDR: No difference.

Still not convinced? How about an article that took a look at over 30 scientific publications on the matter.

https://examine.com/nutrition/do-i-need-to-eat-six-times-a-day-to-keep-my-metabolism-high/

Science isn't cherry picking one study and extrapolating a single idea that supports your agenda.
Diablo360x

Joined: Jul 11
Posts: 1,397

      quote  
Posted: 11 Jul 2018, 17:41
Miraculum wrote:
Afurakani wrote:
This is how you burn body-fat:
... #3: Devour A Micro-Feast Every 2 to 3 Hours!

This concept is based on the idea that longer intervals between meals lowers the metabolic rate and this defeats the person's weight-loss goal.

On the contrary: The body responds to food consumption (particularly carbohydrate) by releasing the hormone insulin. That hormone also facilitates conversion of *excess* blood glucose into stored fat.

Hyperinsulinemia therefore encourages fat storage AND, if one is insulin-resistant (as more and more people are these days), consuming food frequently keeps insulin levels high and accelerates fat storage and, therefore, weight gain.

Based on newer scientific research, eliminating between-meal snacks and limiting consumption to two (or one) meal(s) per day keeps insulin levels low. Combined with a LCHF, this facilitates fat burning.

SOURCE: Articles and videos by Andreas Eenfeldt, M.D., and Jason Fung, M.D., at dietdoctor.com.


Source: Articles and videos. Why don't you cite actual science? And no, 100 meals or 1 it matters not if calories are equal. You still need a calorie surplus.

Fung and his pseudoscience have gotten to you. Try sites with actual scientific references like examine.com
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
pattychaney1

Joined: Dec 16
Posts: 6

      quote  
Posted: 13 Jul 2018, 05:09
I actually went to the examine.com site very interesting points. Ty for suggesting it Diablo360x very informative. There are actually a lot of great links on this page that steered me in the right direction as to what I had been led to believe most of my life.
Diablo360x

Joined: Jul 11
Posts: 1,397

      quote  
Posted: 13 Jul 2018, 06:06
Glad you did and that it could help you, pattychaney1.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
heathercanuc...

Joined: Jul 18
Posts: 2

      quote  
Posted: 04 Aug 2018, 18:52
Hey, does anyone know of a good chart or reference where I can determine calories lost based on quantity of exercise, that includes "walking"? I looked on this website, and they have a very thorough list of activities, but as I have an autoimmune form of arthritis, there are some days I cannot run or do highly aerobic or strenuous activity, so the option is walking. I may have just overlooked it, but could not locate "walking" calories burned.............anyone who has any suggestions, I would be appreciative. Just recently lost 23 lbs doing HCG and super low calorie diet, now moving up to 800-1000 calories per day w/gentle exercise and trying to keep track of it all.
heathercanuc...

Joined: Jul 18
Posts: 2

      quote  
Posted: 06 Aug 2018, 08:59
Nevermind, found this site today in case anyone is interested: http://www.fitnessforweightloss.com/how-many-calories-do-i-burn-walking/
DBabies

Joined: Jul 18
Posts: 1

      quote  
Posted: 09 Aug 2018, 03:10
i recommend the app 'mapmywalk.'



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