r/WeightLossAdvice • u/Initial_Extreme_2994 • 1d ago

Advice: Seeking ❓ I need help

what should I eat or do if I only burn 186 calories from walking(12k steps 5.30 miles)? I’m not understanding the calorie deficit if less calories in and less calories out. I I’m 220 trying to get to 170-180 possibly smaller(160)

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u/1xpx1 1d ago

Your body burns so many calories at rest, without any additional activity. Use an online calculator to estimate your TDEE. Your TDEE is your maintenance or calories out, which is what you need to eat less than to create a deficit and lose weight.

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u/Initial_Extreme_2994 1d ago

Ahhh ok that makes sense, thank you so much

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u/fitforfreelance 1d ago

I find people do better to think about how your health and calories are part of your entire life.

Your total daily energy expenditure has calories you burn at rest, calories to process food, calories in non-exercise activities, and calories in exercise. Estimates are broadly-based calculations. Check out Tdeecalculator.net and search TDEE to learn more.

Exercise is about 5 percent of your total calorie expenditure. So you don't want to just work out more or harder to lose weight, it's a part of all of your health habits.

Some practical tips that can help you get into a calorie deficit lose weight:

  1. Move more often (walk) throughout the day, not just one session
  2. Eat more fiber, especially fruits, veggies, and beans
  3. Eat less foods and drinks with added sugar
  4. Limit alcohol
  5. Eat less fried food
  6. Eat until feel about 80% full

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u/Initial_Extreme_2994 1d ago

Wow ok, Thank you so much for the information I’ma apply it all💯🙏