Starting new diet, allowed 2300 calories a day. Do I have to burn all those cals to lose weight?

[ZepFan16]

Starting new diet, allowed 2300 calories a day. To lose weight do i have to burn all those cals to lose weight?

[Waterways]

Calculate your basal metabolic rate (calories burned just by being alive), then add the calories you burn throughout the day on top of that. If that total exceeds 2300 (or however many calories you eat) you'll lose weight.

For example, a 6'0, 200lb 40-year-old man has a BMR of about 2000 calories. If they eat 2300 calories, they'll need to burn at least about 500 calories (to create a caloric deficit) through activity per day to lose weight. The bigger the deficit the faster the weight loss (a deficit of about 20% is a pretty good target). It's all about caloric deficit.

Caloric deficit calculator: www.fitwatch.com/.../caloriedeficitcalculator.php
BMR calculator: https://www.bmi-calculator.net/bmr-calculator/

[ZepFan16]

Thank you sir for this

[Waterways]

Hope it can be of some use. Good luck in your efforts.

[rjroy3]

You have to burn more than that in order to lose weight. You need to calculate your Basal metabolic rate (calories your body burns in a day while not doinh anything) is, then eat a couple hundred below that number.
So if your Basal is 2500, then you will lose weight eating 2300. But if you eat 2500 you will just maintain.

[ZepFan16]

Makes sense

[bubbletrouble]

No. As a matter of fact, I read that you burn calories through your job.
Just focus on the eating right part.
Diet is mainly food based.
Your weight will stall at one point, maybe 5-6 months in. Then start factoring in the exercise part. Just limit that to about 30-40 minutes of cardio 3 times per week.

[ZepFan16]

Dieting is too hard

[Tatiahna]

No, lol your basal metabolic rate is where you burn the bulk of those calories a day hahaha. You burn like 2500 calories a day just being alive as a man. That's what it takes your heart, brain, and simple functions like that to operate

[DodgersGM]

You don't actually have to go out of your way to burn the calories you are eating, no. Your body is burning calories just you being being alive; it's a function of your basal metabolic rate, which is basically the number of calories that you need to keep breathing, move around, have your heartbeat, maintain body temperature, etc.

Simply put: if you stick to a 2300 calorie diet and barely change your exercise routine, you will lose weight. :-)

[jeanbean]

If physicists wrote a book on weight loss, it would go something like this; "Expend more calories than you take in. The end."

[ZepFan16]

Its humanly impossible to burn 2300 calories in one day.. Think about it

[jeanbean]

You do most of that just by being alive... It's not hard to burn the rest with moderately challenging exercise. The healthy recommended caloric intake for a 40-year-old male with a desk job is 2,400 a day.

[ZepFan16]

For my job i do a lot of walking 15000 steps a day

[jeanbean]

Boom, see? Now if you throw in some weight training with your regular light cardio, your metabolism will be awesome. Problem solved.

[jeanbean]

Your recommended caloric intake becomes 2,600 when you're active, by the way. So 2,300 with some extra training would be a pretty ideal diet plan.

[ZepFan16]

My walking is not light cardio

[jeanbean]

Does it keep your heart rate in or anywhere near your target heart rate? If so, then you have a blood pressure issue or a heart condition. Walking should not have your heart that worked up.

[ZepFan16]

This gager said i have to burn 2300 calories by exercising. That's impossible

[jeanbean]

Not impossible, just extremely difficult. And stupid because you burn that by living and working. No reason to burn twice as many calories as you take in.

[ZepFan16]

Thank you.. Once i burned 500 calories and it was a lot of work.. I want to do light jogging but im embarrassed to do that in my neighborhood

[jeanbean]

Psh, fuck what other people think. At least you're doing something to improve yourself instead of wallowing in a state of unhappiness. Haters will ALWAYS hate, the trick is to use that as fuel to better yourself.

[ZepFan16]

I dont want people to have to see my man boobs while i jog

[jeanbean]

I don't know what to tell you bro, it's your call on whether or not it's worth it to you.

[ZepFan16]

Why is everyone telling me i have to burn 2300 calories ecercising? Doesn't make sense.. by the way you dont sound very supportive

[jeanbean]

Because they're not taking into account the energy we use in order to be alive. And I never claimed to be a motivational worker, I'm just here as a bringer of facts and opinions.

[ZepFan16]

I thought women were supposed to be sensitive and nurturing

[jeanbean]

That's a nice stereotype to have, but no. I'm kind of an asshole most of the time because being nice just made me miserable. I still do ridiculously nice things for people, I just keep it on the down-low.

[Izzy2102]

Yes basically you have to burn more calories than you eat. So if you you eat 2300 you need to make sure you burn at least that much

[NovemberJoseph]

Completely wrong

[ZepFan16]

Thanks @NovemberJoseph.. I knew that didn't sound right

[NovemberJoseph]

Yeah he would die if he burned every calorie he ate lol.

you're welcome :)

[ZepFan16]

@NovemberJoseph i almost died burning 500 calories lol

[NovemberJoseph]

Lmao well hard work pays off!
if you're eating at maintaince, 500 calories is about the most you should burn in a day to lose weight. Anymore and you risk going catabolic.

[ZepFan16]

She probably didn't take into account that our bodies burn calories naturally

[Izzy2102]

@NovemberJoseph no he wouldn't die. Everyone burns every calorie they eat and what they don't burn is stored as fat.

You though burning 500 cals from exercise was hard but depending on weight and height you should burn around 2000 calories from doing nothing anyways

[SomeoneImportant]

When it comes to losing weight, its just calories burned vs calories consumed. That's it, 2300 calories seems more than reasonable. I'm actually going less, way less lol. So I suggest eating low calorie foods with little to no fat.

[ThatAsianFellow]

You have to burn more calories than you intake... that's how your lose body fat... low carbs and cardio... All about low carbs and cardio... always

[jeanbean]

Cardio only works on a few people though, weight training is more effective in general for fat-burning. I know some fat dudes that run 10 miles for fun.

[ThatAsianFellow]

No... resistance training adds more muscle but does not burn fat.

I used to train in muay thai so health and building the right body for the job was very important to a fighter.

The difference between me and you is that I burn carbs faster naturally due to the intense training and due to high metabolism.

Your body can build muscle mass easier because of you carry your own weight to due normal tasks in a way... that's why I suggest cardiovascular workouts and toning your muscles which does not require much weights.

My trainer always told me to work on things you have trouble at since if you only do things your comfortable with doesn't help as much...

I could probably admit that you can lift heavier weights than me... but can you jog a long distance? Challenge yourself and run that distance. While my goal would be lifting heavier weights.

Just an example..

[ThatAsianFellow]

Oops sorry jeanbean, I thought it was the poster saying this. Aha xD

[Strider90]

Go out walking. Every hour you burn 300 calories. Its easy and fun, so lets get started. Im doing this all the time and Im too slim.

[ZepFan16]

So i dont have to burn every calorie i eat in a day?

[Strider90]

Since you want to lose weight you should. Once you reached the weight you wished for stop it.

[ZepFan16]

Its humanly impossible to burn 2300 calories in one day.. Think about it

[meatballs21]

Asker, I burned over 1900 yesterday out on my bike for four hours. It is very possible.

[Athleticbroo]

Unless you midget, eating 2300 cals should be burning off your weight already