Daily large Calorie Deficit

[bengerv]

So I am doing well on my eating lately and implementing exercise, seeing a nutritionist, etc. My Fitbit says (I'm a bigger guy) that I'm burning over 3,200 calories AT REST (even not active days) a day. I'm eating maybe 1,800 - 2,200 calories a day. Now, mathematically, one would think that that would give me about a 1,000 calorie a day deficit. But the weight is still coming off slow...

Any tips?

Ben

Moderator edit: subject for clarity

[Heybales]

Log your food accurately. Weigh everything that goes in your mouth.

Calories is per gram, not per cups, spoons, or "about 3 servings per package". (liquid is measured though)

Confirm the database entry matches the label in your hand.

Also - 1000 cal deficit would be reasonable for when you have over 50 lbs to lose to healthy weight - you have that much to lose?

Unreasonable becomes extreme to body, and it'll find a way to fight your attempt and adjust - not a good state because stressful on body too.

Even though daily calories is NOT per steps, you say not active days - how many steps on those days though?

Distance is used for daily stuff plus your BMR, so lots of distance seen means accuracy on stride length matters.

Good to ask. Too fast isn't good either.

[WilsonFitbit]

Hello @bengerv. Great to see you around! @Heybales It's also nice to see you around and thanks for your great input! 

@bengerv A calorie deficit occurs when the number of calories a person consumes in a day is smaller than the number of calories they burn. The body needs to burn a certain number of calories to perform all its functions each day. 

How many calories a person needs each day varies based on their:

• sex
• age
• physical activity levels
• height
• weight
• body composition

Here are some estimated calorie needs for adults aged 19 years and over:

Males
Age	Sedentary	Moderate	Active
19–20	2,600	2,800	3,000
21–25	2,400	2,800	3,000
26–35	2,400	2,600	3,000
36–40	2,400	2,600	2,800
41–45	2,200	2,600	2,800
46–55	2,200	2,400	2,800
56–60	2,200	2,400	2,600
61–65	2,000	2,400	2,600
66–75	2,000	2,200	2,600
76+	2,000	2,200	2,400

Females
Age	Sedentary	Moderate	Active
19–25	2,000	2,200	2,400
26–30	1,800	2,000	2,400
31–50	1,800	2,000	2,200
51–60	1,600	1,800	2,200
61+	1,600	1,800	2,000

A person can create a calorie deficit by reducing the number of calories they eat, increasing their activity levels, or both.

Is a calorie deficit enough to lose weight?

Maintaining a calorie deficit is an important part of weight loss, but it is not the whole picture. This is because calories are not the only thing to affect weight.

Hope this helps.