i still don't get it?

[TurboRyan]

im 20 5' 10" with 175 16% BF want to lose fat as possible to 8% my calories maintenance is 2,900 and calories defeat is 2,400.

1. burn one pound of fat is 3,500 calories so eating calories defeat for week lose pound of fat correct?

2. so if i already had 2,400 calories and do 20mins HIIT burn 600 cal. so which 2,400cal change to 1,800 cal. OR its still 2,400 cals and 600cals of fat is already burned so that makes 1,100 cals of fat is burned a day?

[retro36]

im 20 5' 10" with 175 16% BF want to lose fat as possible to 8% my calories maintenance is 2,900 and calories defeat is 2,400.

1. burn one pound of fat is 3,500 calories so eating calories defeat for week lose pound of fat correct?

2. so if i already had 2,400 calories and do 20mins HIIT burn 600 cal. so which 2,400cal change to 1,800 cal. OR its still 2,400 cals and 600cals of fat is already burned so that makes 1,100 cals of fat is burned a day?

You have to either do 500 calories a day in excises or cut by 500 calories a day from your diet. Are you sure that your HIIT is burning 600 calories in 20 min? As you need to run at 12/mph for 20 min to burn 600 calories.

[Ravock]

lol at 600 calories in 20 minutes. Sorry bro. You'd have to be working your butt off just to burn 300 calories in 20 minutes.

But anyway.. #1. Yes, if you are at a 500 calorie deficit per day, that would put you at 3500 calorie deficit per week, which is approximately 1 pound of fat.

[orangegoblin]

Use the daily activity multiplier in Emma Leigh's pinned thread from the nutrition section. Then just track your calories from that figure and don't worry about it. Adjust as needed until the scale is going in the right direction.

[igglesphan]

Yes, 3,500 calories is one lb

Look at it this way... any additional calories your burn through cardio increases your maintenance.