Calories in vs calories out and deficit

[Ks1Sunflower]

I'm consistently under in my in my food plan with regards to calories. So far this week my deficit is -8353. Is this good or bad? My goal deficit is -1000 a day. I'm not sure what this app is telling me. For example yesterday my numbers were 1539 calories in 3453 calories out 941 calories left in your budget. What is this telling me? Should I have consumed 941 more calories? Help!!!!

[VanaKrisum]

The app is telling you that based on it's projection of your calories burned, you could have consumed those additional calories and maintained your deficit.  However, you should take the calories burned number with a grain of salt until you are comfortable that it is accurate, since they use averages and tend to overestimate calories burned the more you weigh and the more out of shape you are. I suggest tracking your calories consumed as accurately as possible and compare your weight loss over a long period of time against what is says you burned on that same time line. Remember that 1lb is 3,500 calories, so you can see your calorie deficit from the app vs. your weight lost and determine how accurate it is for you.

[Ks1Sunflower]

Ok, I think I got it. I could've consumed an additional 941 calories and been within my deficit. Thanks. So far from the 1st to the 7th, I've lost 4.5 lbs so I'm thinking my calories burned is somewhat accurate. I guess my next weigh-in on the 14th will tell me more. 

[HAlys]

I would always take the calories burned bit with a grain of salt- are you seeing the results you hoped for?

Also, if you exercise, and it says you burned 500 cal for arguments sake, are you sometimes then possibly eating more based on this?

Whenever Ive worked with a PT, they said to not take the cal in/ cal out on apps as gospel and go on monthly weigh-ins and measurements as subconsciously, you can in-do the good by going "oh I burned X amount I'll treat myself"

ALSO

Be careful you are not under-eating. When I was thinking I was doing good by eating 1400 cal a day or less and working out 3-5 times a week, I didn't realise my BMR was around 1700-1800 and through working out intensely I was putting my body into "starvation mode" and wasn't losing any weight either following what my PT called a "f*cking stupid supermodel diet"

Have you ever spoken with a nutritionist to see if you are getting all the goodness you need? 🙂

[Garciep]

I advice you should careful the kind of food you eat.

[Cscomoky]

I have a question about this calorie in/calorie out thing. I think the idea is to stay in the green zone - not too many calories eaten, and not too few. My question is, should I be trying to stay in the green zone all day or should I just be in the green zone by the end of the day?

Thanks!

[agm2502]

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@Cscomoky wrote:

I have a question about this calorie in/calorie out thing. I think the idea is to stay in the green zone - not too many calories eaten, and not too few. My question is, should I be trying to stay in the green zone all day or should I just be in the green zone by the end of the day?

Thanks!

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The aim if you are wanting to stick to the calorie deficit you want, is to be in the green zone by the end of the day.

[Cscomoky]

OK - thanks. Sometimes I overthink things!

[Dominique]

@agm2502 is right: nutrient timing (for instance, the number of meals you eat, and/or at what time you have them) only plays a minor role, compared to energy balance. So it’s what happens at the end of the day (and week, and month) in terms of calories in vs. calories out that matters the most.

[LucieW25]

I find that I also have this problem, I was aiming for around 1400 calories a day and training 5-6 times a week! So by the time I had worked up my exercise calories with what I had eaten I was only looking at around 900 net, which I know is far too low and not something I am able to stick to long term! Plus I started to feel really weak after around 3 weeks and didn't see much weight loss. 

I am still struggling on how many calories I should actually be eating though! What is your intake now? xx

P.S - Sorry this was a reply to @HAlys not sure why it posted down here! 

[Dominique]

@LucieW25: are 900 your calories in and 1400 your calories out? If so, 1400 feels low, even for a petite woman (which you appear to be based on your profile picture). What is your calculated BMR according to this online calculator? When in weight loss mode, I try to burn twice my BMR: this requires me to be very active, but lets me eat a decent amount of food for my age/size while still being in a deficit. Training 5-6 times a week (let’s say, 1 hour per session) is great for fitness, but it only has a limited impact on total energy expenditure, if you’re mostly sedentary (e.g. desk job) the rest of the day.

[Gimpycat]

Have you tried intermittent fasting? It not only helps with weight loss, but also general health. Start by reading The Obesity Code by Jason Fung. It's not a matter of calories in, calories out. It's about metabolism. Really. Plus, I find intermittent fasting to be much easier than dieting.

[Dominique]

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@Gimpycat wrote:

Have you tried intermittent fasting? It not only helps with weight loss, but also general health. Start by reading The Obesity Code by Jason Fung. It's not a matter of calories in, calories out. It's about metabolism. Really. Plus, I find intermittent fasting to be much easier than dieting.

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Metabolism is determined by food availability, as detected by your body based on what goes down your throat (it has no idea you live in a rich country with plenty of food everywhere). It acts as a kind of thermostat: if your body detects a lot of food is getting in, it will increase your metabolism so as to match the calories you’re eating and prevent you from gaining too much weight; if, OTOH, it detects food is scarce (because you’re dieting in order to lose weight), it will reduce your metabolism so as to prevent you frm losing too much weight. How you split your calories (only 1 or 2 meals a day, intermittent fasting style, or 5-6 smaller meals scattered across the day) won’t make any difference in terms of metabolism: your metabolism won’t increase by eating IF style if you’re in a caloric deficit.

You make it sound like intermittent fasting and dieting are two different / mutually exclusive things. In fact, intermittent fasting is just one possible way of dieting, i.e. restricting calories in order to lower your weight. Some people find it works better for them, i.e. it’s easier for them to eat 1500 calories in one sitting instead of eating them in four tiny meals of 375 calories. If so, I agree it makes sense for them to adopt IF as their way of eating. Adherence to the diet is the most important success factor, so if you find IF is easier for you to stick to, by all means eat IF style.  

[Daveg22152]

In general, I would try to spread your calorie intake evenly across the day. I ignore the “green zone”, IMO it’s not very accurate 

[Gimpycat]

Intermittent fasting is not just another way of dieting. It has a different
effect on the body than dieting, actually boosting growth hormone and
metabolism. I suggest you read the scientific literature.

[Rbachan]

No matter what dietary plan follow, the key to healthy weight loss is to consume nutritious, whole foods.

Relying on processed foods can put a dent in your weight loss even if they’re keto-friendly.

Adding in foods like snack bars, keto desserts and other packaged foods between meals can derail your weight loss efforts with the extra calories they provide.

Additionally, eating too many convenience-type foods like hot dogs and fast food when you’re on the run can slow weight loss.

These foods are nutrient-poor, meaning they’re high in calories but low in vitamins, minerals and antioxidants.