Does Calories per day exclue calories burned working out?
My allowed calorie intake a day is 1250. If I consume 1250 in food and I burn 450 at the gym (treadmill & rowing machine) which will be 1250-450=800, does this mean I am not eating enough calories to lose weight, do I need to eat another 450 to get back at 1250 total. Is it that consumed less burned has to be the 1250? I am not really overweight I am 44 yes old (female), weigh 117lbs but as much as I am not big I have a lot of fat and in the last 15 months I have gained about 17lbs and my clothes do not fit well, you can see rolls under. So, mostly I want my clothes to fit better, get a flat stomach and not have fat hanging out all over.
I am not sure for your stats cause you didn't mention your BMR, daily burn, activity nor your height, so I am going to just guess height and show you the numbers.
If you are 5'1", 117lbs, 44 female and want to lose 17lbs your BMR is 1119 and your daily sedentary burn is 1343. If you eat 1250 you get a 93 calorie deficit and if you work out and burn 450 you get 543 deficit. Honestly, though if you are around 5'1" or less, eat your BMR and only get deficits from exercise. If you are above 5'2" and 117 lbs you shouldn't really be looking to lose and just be fitness goal oriented. And if you are shorter even losing 5lbs will make a big difference, you may not need to lose 17lbs.
I hope this clarified or helped on what you wanted to know.
How tall are you? I can't imagine needing to weigh 100 lbs unless you are really short! 1200 is minimum intake and you have to account for exercise in that so yes, if you are burning 450 at the gym you need to eat back some of those cals to at least reach 1200 and I still think that is too low for most people.
Thank you for responding. Sorry forgot to mention 5ft 3 inches. I'm not stuck on the lbs per say, I'm more concerned about the fat that I can see and which shows through my clothes. I guess I was more thinking I had been 100-105 for a very long time, I had not changed the way I ate (not that it was healthy to begin with, I was just lucky) I did not work out and suddenly extra pounds but more importantly there is fat that is very visible now. I started to work out at the gym consistently for the past 3-4 wks and working out is new for me. I started trying to eat healthier in the past few wks as well. I understand that if I gain muscle from working out I could end up heavier which is fine if the fat goes away and my body gets toned up. Does that make sense? I should have mentioned in the weeks i have been working out consistently and eating more healthy I haven't seen any difference in my body so far.
Eating at a deficit or burning for one (a smaller one is fine too 100-300) and maybe even just keeping up maintenance calories, while strength training/weigh weight lifting will reduce body fat %, which is probably more of what you want. In combination with clean/good eating, it may take some time but losing inches and maybe only 3-5lbs lost will look more like 10-20lbs lost.
Last month and a half since implementing weight lifting, lost about 1 inch off my waist (and 0.5-2ish inches on other measurements hip/stomach/under bust /bust) and it was only really equal to 3-5lbs lost. If I get the same/similar results at the end of this month/mid next month, I will be really close from my ideal measurements (and may not have to lose any more weight really).
5'3" and 100 pounds is an underweight BMI. Aiming for a little higher weight would probably make more sense, particularly if you are able to put on some muscle.
Thank you everyone. I think I need to start on weight training and see if things start changing and I'll start eating a bit more
