2500 Calories?

[gvc3k]

I know that 1 pound of fat is 3500 stored calories, and that if you want to lose 1 pound of fat per week you have to burn 500 more calories than you take in each day. So say you eat 2000 calories, that means you have to burn 2500 calories a day? What could you do to burn so many

 

[pintoca]

I know that 1 pound of fat is 3500 stored calories, and that if you want to lose 1 pound of fat per week you have to burn 500 more calories than you take in each day. So say you eat 2000 calories, that means you have to burn 2500 calories a day? What could you do to burn so many

I don't really understand your question... but I think you got either the math or the understanding wrong.

It goes like this:

you have something called BMR : Basal Metabolic Rate. This is how many calories you need just to be alive. It depends on how much Lean Body Mass you have in your body. Lets say that your current BMR is 2000 calories/day (just as an example).

You also have something called TDEE: Total Daily Energy Expenditure. This is how many calories you need to maintain your current weight with the amount of exercise you do.

Let's say your TDEE is 3000 calories/day (again, only an example).

Now, if you were to eat 3000 calories every day, at the end of the week (after 7 days) you would have a 0 cals deficit; meaning you would be burning 0 lbs fat per week.

Now, since you want to burn 1 pound of fat per week, you need to create a weekly deficit of 3500 cals. Those are 500 cals/day BELOW your maintenance (TDEE). So that means you need to eat 2500 cals, instead of 3000.

At the end of the week, voila, 3500 cals deficit, 1 lb less of fat...

Boy do I wish this worked like this all the time... This is just the math behind this, in real world is not that straightforward, ad our bodies are not 100% effective at burning fat and sometimes you need to create a larger deficit to burn that lb of fat.

Cheers

Pintoca

PS. If you want to know what your current BMR and TDEE are, then go to:

http://elitefitness.com/forum/showthread.php?t=374938

 

[anthrax]

In fact, it's quite easy:

1] eat less
2] exercises more
3] repeat

 

[gvc3k]

so if you just sit around all day and your bmr is 2000, your automatically burning 2000 calories? also, what does LBM stand for?

 

[sublime35]

yes. and LBM is your lean body mass, or your amount of weight minus your fat. So if you weigh 150lbs and you have a 10% body fat you have 15 lbs of fat and 135lbs of LMB.

 

[gvc3k]

So the 500 calorie deficit is 500 below tdee or bmr?

 

[Bullit]

I know that 1 pound of fat is 3500 stored calories, and that if you want to lose 1 pound of fat per week you have to burn 500 more calories than you take in each day. So say you eat 2000 calories, that means you have to burn 2500 calories a day? What could you do to burn so many

Math wiz, he aint.

 

[pintoca]

So the 500 calorie deficit is 500 below tdee or bmr?

Below TDEE.

You go below BMR and you won't like the results...

 

[gvc3k]

what if you go below bmr by burning, as opposed to starving? For example, your bmr is 1500, you eat 2000, and you burn 800

 

[pintoca]

then you loose weight at a rather accelerated rate.

 

[gvc3k]

on the excel sheet you provided it sais for me: to eat 2115 calories, burn 300 weight training, and burn 500 doing cardio. It also sais that my bmr is 1950. So If i follow that, I would end up way below bmr. I dont understand?

 

[pintoca]

on the excel sheet you provided it sais for me: to eat 2115 calories, burn 300 weight training, and burn 500 doing cardio. It also sais that my bmr is 1950. So If i follow that, I would end up way below bmr. I dont understand?

It is OK. In my case, for example:

My TDEE is 2951 cals
My BMR is 1951

Now, I eat about 2100 for 5 days and 2500 on 2 days

Everyday I eat 2100 and do lift and cardio (aprox. -800cals) I end up with a deficit of some 1700 cals below TDEE (you need to be below TDEE to loose weight).

The question with BMR is that: you CAN BURN as many calories as you want in a day, but you NEED TO EAT ALWAYS above your BMR. You will not trigger your Starvation mode by burning 5000 cals in a day, but if you EAT 500 cals below your BMR you will definitely starve yourself. In other words, the balance of the day is not a problem (it can be as negative as you want), as long as you ate above your BMR. The extra energy you need, since cannot be provided by the food you are eating will come off your reserves.

In a nutshell, to loose weight you have to:

1. ALWAYS EAT ABOVE your BMR
2. Create a Weekly deficit of some 3500 cals below your TDEE. This deficit is better created with activity, no with lack of food.

Hope this clears the question...

 

[gvc3k]

Yea that cleared it up. Thanks!