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Here is the calc: To lose 1 pound per week, create a 3500 calorie (per week) deficit. That comes to 3500 divided by 7 = 500 calorie deficit Per Day. So on that 2600 calorie day, eat 2100. Duck_Puddle Posts: 3,237 Member.
If you're losing slower than your safe rate, eat a little less. Use that "3500 calories = roughly one pound" to adjust your weekly intake (divide the weekly by 7 to adjust daily goal. FWIW, I'm losing weight very, very slowly (on purpose) right now, at 5'5" and about 128 pounds, on around 1850 calories plus exercise.
ONLINE CALORIE DEFICIT CALCULATOR Examples: If you worked out heavily every day, you'd burn more than 2,000 calories, so if you only ate 2,000 calories then you'd be in a calorie deficit. You'd probably lose weight. If you work out lightly or not at all, then you would eat less than 2,000 calories. Usually, between 1,200 and 1,800 calories a day.
Replies. If your BMR is 1395, and you exercise each day to make it 1950 a day you can eat, and you eat 1200, then you have 750 x 7 = 5,250, which is 1.5lbs a week. Just look at your net calories, that might make it easier for you. Oh, when you said 750 calories deficit, I assumed you included the 195 from 1395-1200.
It calculated my calorie deficit at 1200 in order to lose 1 lb per week. I weight train 3 times (at least) and do 2 cardo workouts per week and I'm being told my starting calories of 1200 are far too low. I have gone on the internet and manually worked out my TDEE in order to calculate my calorie deficit and I get way higher results.
2. Divide the pounds by 4 to get average weekly weight loss in pounds (keep the decimal places) 3. Multiply the average weekly weight loss in pounds by 3500 (approximate number of calories in a pound of body fat). This is your average total calorie deficit per week for the time period.
A calorie is a unit of energy. We need XXXX calories per day to support merely being alive, going about our day to day activities, exercise, etc. That need is based on your height, weight, sex, and activity level. When you consume fewer calories than you require to maintain the status quo, you are in a calorie (energy) deficit.
1 lb= 3500 calories. If your TDEE (maintenance calories)= 1600, you would chose a deficit above 1200 as that would be a minimum amount recommended by MFP. .5 lbs a week is a 250 cal deficit per day and would= 1350. Weighing your food with a food scale, with such a small margin for error, would be pretty important.
January 2019. use MFP, set it to an appropriate loss, net that amount. the weight loss rate you choose will dictate your deficit. if you choose to lose 1lb per week, your deficit is 500 cals. if you choose 2lb per week it's 1000 cals. 23rochelle23 Posts: 269 Member.
Here's how to use your logging history to estimate maintenance: A. Look at your last 4 weeks (or around that) of loss. B. Average those weeks to get average weekly calories eaten, and average weekly pounds lost. C. Multiply average weekly pounds lost by 3500 (roughly 3500 calories in a pound) to get average weekly calorie deficit.