Subject: RE: Calorie Deficit The formula for calorie deficit is: [Calories Eaten] - [Calories Burned from Metabolism] - [Calories Burned from Exercise] = [Deficit] 3500 calories of deficit will theoretically make you lose 1 pound of fat. So if you want to lose 2 pounds a week then you need a 1000 calorie daily deficit. If you are training for Ironman, you are probably burning 2000-3000 calories from exercise on some of your bigger days. You can add those calories back into the Calories Eaten side by eating more on those days, and still maintain the deficit. Calculating calories burned from exercise is a bit sketchy because every website and every tool will spit out a different result. And they are vastly different. I've found that the most conservative estimates usually come from my Garmin devices. So I use those numbers. |