Calories in vs calories out

posted 1 year ago in Fitness
Member
954 posts
Busy bee

I’m not 100% sure I know what you are talking about but I will give it a shot :) Yes you would consume 1400 calories regardless of what you are burning. With that being said, if you are physically taxing yourself of energy with each exercise, you may need to increase those calories needed to meet those exercise demands. Remember that if you are consuming 1400 calories, it doesn’t mean you need to burn 1400+ calories in your workout because you will be burning calories throughtout the day just to survive. The benefits of gaining muscles increases your metabolism, which is what burns those calories, and the more muscle you have, the more you burn when you are resting. Be careful not to “starve yourself” such as skipping meals because this will send your body into survival mode rather than burn mode. Which means your body will save your fat for survival purposes rather than use those stores to fuel your body. 1400 sounds like a good number as long as it’s balanced eating. Good luck and I wish you all the best with your program!

Member
8046 posts
Bumble Beekeeper

@RoyalLime:  this doesn’t directly answer your question since I’m not sure how these apps work, but in general people underestimate the calories they eat, and overestimate the calories they burn. The machines aren’t very accurate when they say you’ve burned X number of calories. So just keep that in mind.

I would stick to eating around 1,400 calories with your current exercise plan and see how the pounds/inches melt off, then adjust accordingly. You want something sustainable or you will just end up quitting (been there, done that). 1,400 sounds pretty reasonable to me.

Member
954 posts
Busy bee

@RoyalLime:  Yes, I would stick with the 1400 calories. The only thing you may see is a bigger/smaller loss depending on # of calories burned each week. I think they “credit” you calories based on your starting weight and what you would need to eat/exercise to lose a healthy 1-2 lbs per week. But yes, I would stick with your number and if you feel like your lacking energy you may need to add some of those extra calories. As you get going, and get stronger/fitter, it’s ok to increase those calories providing it’s healthy calories. 

Member
2561 posts
Sugar bee

Ooo whith my fitness pall, I never enter my workouts because it always over estimates. When I entered the workouts, I stopped losing weight for probably 3 weeks until somebody told me to stop eating my workout calories. I always just listen to my body now, if I had a tough workout and I feel weak, I’ll eat no more than 50-100 calories back unless I run for more than 3-4 miles, then I’ll eat maybe 200 back (more or less) depending on what my body wants. Following this and eating only 1200, I’m losing 1-2lbs a week. I went from 172 to 135. I’m 5’4 and am trying to lose my last 15lbs!

Member
7066 posts
Busy Beekeeper

You should be ok with that number of total calories and then your exercise (an hour of cardio might burn 300-400 calories depending on your size).  The only thing to be aware of is burning too much and not eating enough to make up for it – your body can go into “starvation mode”.  But a net ~100-1200 should be ok. 

Member
1142 posts
Bumble bee

That sounds good for now, but you may need to up your calories as you get closer to your goal. My Fitness Pal has some great forums that can help you out too. Most people will say that netting 1200 is on the very low end, and that, again, especially as you get closer to goal you should increase your cals.

Check out what your BMR and TDEE are and eat somewhere in between the 2. I’m 5’4″, started out netting 1200 and was 176 lbs. Was SO hungry and tired but was losing weight so I ignored it. Then I stalled after 20 pounds. Stopped the low cals, then went back to it with higher calories (1350-1400) and lost another 10. Now I’m getting out of another plateau having upped my cals to 1500. Just play around with the numbers and find out what is doable (and sustainable) for you. If you want to friend me on MFP, I’m very active on there, same name as here.  

Member
2122 posts
Buzzing bee

If you only consume 1,400 calories and then you burn 500 calories a day your body will not be able to build the muscle to turn you into a fat-burning machine. You will plateau hard many times. You will feel tired and sore and lethargic. You will not be toned. 

Your body requires healthy calories in order to function (digest, breathe, function your brain), to build muscle, and to give you energy. 

1,400 calories – 500 calories = 900 calories. You’re going to crash hard and have a reallllly hard time sticking to the plan vs a healthy 1-2 lb loss each week. 

Member
1701 posts
Bumble bee

lindsey, we need to get some calculations based specifically on your height and body weight. I’m not sure how old you are – I’ll estimate both 25 and 30, for conservative matters. Search for “daily calorie maintenance” calculators on-line. These are a combination of both your BMR and the calories you burn per day doing things like housework (your BMR is the number of calories you burn per day if you were, say, comatose and/or totally inactive each day):

Assuming you’re sedentary (and 25), your daily calorie maintenance is about 2100 calories. Assuming you’re 30, it’s about 2050 per day. Calculators will vary according to the formulas people use, but these are reasonable averages.

I don’t know how intensely you’re working out or how high your heart rate gets – but I’d estimate you’re burning about 1100 calories a week on the elliptical and about 500 a week walking. Maybe another 250 for your 25-minute cardio work-out, depending on what you’re doing.

So…about 1,850 calories per week you’re burning (I’m not including strength-training in this, as I don’t know what you’re doing. I’d include circuit training, like a Jillian Michaels’ work-out, since those can get the heart rate roaring).

If I were you, unless you’re going to devote more time to cardio, I would scale your weight loss efforts to a loss of 1 to 1 1/2 pounds a week. For 1 1/2 pounds a week, that would mean eating around 1600 calories a day (which is about a 500-a-day deficit for you) and continuing what you’re currently doing for exercise.

I agree with the others, though – you’re eating far too little.

For comparison, I am about your size and while I generally burn more calories (about 5-7k a week), I’m eating right around 2,000 a day. I am still losing weight.

And if you’re just starting, there’s no need to so drastically cut calories. You may even want to stick to around 2k calories right now and work out…see where that gets you. It may be more sustainable for you in the long run.

I know that it’s far easier for me to work out than it is to abstain from eating, but I know that varies from person to person.

 

 

 

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