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GM. I need a lesson. now still learning, according to my chart I am taking in on average 995 cal a day. then ecercise is averaged at 3k , am I supposed to increase my calorie intake to match the calories lost during exercise . I'm confused.. yeaa i kno.. duh! but i just want to keep losing nd do it right.. thanx
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207.4 lb
Lost so far: 10.3 lb.
Still to go: 26.6 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 21 April 2018:
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1293 kcal
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Fat: 80.29g | Prot: 90.68g | Carb: 55.03g.
Breakfast: Onions, Coffee with Cream, Friendship Dairies Cottage Cheese, Fresh Pork Sausage, Egg, Spinach, Cheddar Cheese. Lunch: Cheddar Cheese, Skinless Chicken Breast, Calavo Avocado, Spinach, Broccoli. Dinner: Calavo Avocado, Baby Spinach, Cheddar Cheese, Underwood White Meat Chicken Spread. Snacks/Other: Chobani Flip Almond Coco Loco. more...
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3815 kcal
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Activities & Exercise:
Walking (brisk) - 4/mph - 3 hours, Stretching (yoga) - 5 minutes, Calisthenics (light, e.g. home exercise) - 30 minutes, Resting - 9 hours and 5 minutes, Sleeping - 11 hours, Abdominal (Sit Ups) - 10 minutes, Squats (Legs) - 10 minutes. more...
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losing 3.7 lb a week
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 Comments
You don't have to add more cal intake. the more exercise the more toned you will get. I have at least one day a week that I eat more calories so my metabolism stays up and body doesn't get used to the low calorie intake avoiding starvation mode.
21 Apr 18 by member: bethkabran
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I agree with Bethkabran.. keep things as is. The only caveat to that would be is if you feeling fatigued then perhaps up your cal intake to give the bod the additional fuel it might be needing. Keep up the good work!
21 Apr 18 by member: JLente
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You have to have a decent calorie deficit. Use a BMR calculator to get an idea what your standard metabolic rate is and go from there. For instance, mine is 1326... I set my daily calorie intake to 900 and it’s worked great I’ve been consistently losing 1-2 pounds a week. Since this great App also has the macros option, I set my macros to 20 C/20 F/60 P too, but that’s a preference.. calorie reduction is the primary important factor for weight loss.
21 Apr 18 by member: AnastaciaTN
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Thank you very much. I ll check out that app. But i just wanted to be sure that I wasnt supposed to match or go over my cal loss. So this is good. Again thank yoo all. 😁
21 Apr 18 by member: poison1vy
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21 Apr 18 by member: murphthesurf
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