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counting calories

When counting calories on this app, I added my information (SW, GW) and for example the information totaled up to 1500 calories in order to lose 1.5lbs a week. Does that mean I'm in a deficit if I eat 1500? Or I need to plan 1500 - some for a deficit?

    • Eat at or slightly under 1500 a day. 1400-1500 calories a day is a reasonable goal but I wouldn't ever go below that for most active people.

    • What if I am way under after my cardio? I burned 400 calories doing cardio today. What can I eat to catch up on calories then?

    • Usually you don't burn as much as it says, but you need to try and eat some of that back. For example, my daily calorie goal is 1300. (This is low, and I don't recommend it for most people but I have health issues and don't work outside the home.) If I do a workout and burn off 200 calories, I then eat a 150-200 calorie snack on top of my planned 1300 calorie menu or have an extra 150-200 calories at dinner. That way I stay at or around my goal intake of 1300 calories a day and never go too low. You never want to go below 1200 a day without medical supervision; it's just not enough nutrients and fuel for most people and can cause serious side effects. This includes eating too little and then exercising a lot.