Started counting calories last week, I weighed in at 280, Ive kept my intake to the suggested 1900 calories a day +or-. Since starting this ive increased my activity level, Ive burned on average daily 6200 calories. I weigh in today im at 274. Is this too much to quick ? Should i be making any adjustments?
As long as you don't feel fatigued, I think you should be okay with your intake. I usually lose the most weight the first week, so you might be experiencing the same thing. I lost 7 lbs my first week with Calorie Count. Good luck!
No its not okay though to answer your question. Your deficit should be a maximum of 1000 calories and losing more than 1% of your weight is not recommended so scale it back immediately. You will probably lose more during the first week but 1900 is definitely not enough for you so take another look at what you're burning and subtract 1000 calories from that number.
Are you counting your basic burn and then adding the exercise on top of it? That will add up very quickly. For instance, my basic sedentary burn rate is about 1850 calories per day. If I do a hard workout it can be up to 700 calories in an hour. I have to subtract the hour of sedentary calories before adding the hour of 700 calories. So instead of 1850+700 it's actually 1850*11/12 + 700 ~ 2395. If it's only an hour, being off by 155 calories isn't so bad, but multiple hours can easily add up. If you use the activity log it does all the subtractions for you.
usng the activity toggle for farm work, 4-6 hours cutting, splitting, stacking wood........ i wasnt correct in my statement thanks for pointing it out.. more like 2-3000 then
2000-3000 is a huge range. if you use the calculator at phord.com/cc and look at very active and extra active because 4-6 hours is definitely more than typical for any normal active job. you burn about 3873-4266 calories. So, 4000 calories average. That being said...your intake should be about 3000 calories. since you can safely lose 1% of your body weight that would be about 2.7 pounds...which is 9450 calories a week and a 1350 calorie deficit a day. this would be MAXIMUM. so although most people say that 1000 calories is the max, that would yield less than a 1% loss for you and since your burn rate is so high you can safely eat 2650 and still lose without harming your body. does this help?
thats awsome help chrissy thank you very much !
