1000 Calorie Deficit HELP!

Hi All,

I have just started with CC and I am wondering whether the 1000 calorie deficit is included with any calories that you have earnt with exercise, or can you raise the deficit a little more if you eat more?

At the moment I earn around 700 - 1000 calories a day most days with my exercise should I be eating all of this?

Thanks

What does "earn" mean in this context? Do you mean "burn"?

The deficit is based on your total burned (just by living, walking around, and exercising) minus total eaten.  Calories burned during exercise are just like the ones you burn the rest of the time - they just get burned at a faster rate.

Your body can only metabolize a certain amount of fat per day, so in general, keep your deficit between 500-1000 (on the 500 side if you are smaller, towards 1000 if you are larger).

thanks for your help :)

I'm not sure what you mean.  Basically, your deficit = your total calories burned (the black number on the burn meter is for the whole day, including what you burn just living) - your calories eaten. 

You should be aiming to have this calculation equal to 500 to 1000 calories. (It depends on your current weight.  One rule of thumb is to lose 1% of your body weight per week, and even then you likely shouldn't go over 2 lbs a week.  500 calories per day = 3500 calories per week = 1 lb per week, roughly speaking.)

As an example, my total burn yesterday was 3190.  It's always higher on karate days.  I ate 2140 calories.  3190 - 2140 = 1050.  That's a little too much, but it's close and I very rarely have a deficit over 1000, so I'm not going to worry too much about it.   On Tuesday, I didn't have karate and it was pouring so I didn't get my evening walk, so I only burned 2280 calories.  I ate 1899.  So 2280 - 1899 = 381. 

In my case, the number varies by the amount of activity I've done that day, but I try not to go over 1000 on any given day and I always make sure my average daily deficit for the week meets my goal, which is 600 to 800.  So, just looking at those two days instead of the full week I normally use, 1050 + 381 = 1431, divided by 2 days is about 713.  Looks like my average deficit for those two days is right on target.

Does this make sense, or did I overcomplicate things?

Well i dont know about the OP, but I dont think you over complicated things :) I like the idea of averaging the deficits out over the course of a week instead of aiming for a 500 deficit every day.. sounds like it'd be more flexable...thanks for the tip!

Thats great help! Thanks so much

i've lost 2.8lbs so far already, so I guess its working!