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I see a lot of posts on here asking if the calorie burn on fitness trackers is accurate at all. Usually people say no, take it with a grain of salt. I've been tracking with the original FitBit Versa with HR. I use this to track my weight, calorie burn, and my food intake. I've been keeping this information in a spreadsheet as well to compare my actual weight loss with what I should have lost according to my calorie deficit each day. Each day I record: Calories Burned / Calories Eaten / Weight / Deficit (Burned - Eaten) / 7 Day Average Weight I'm happy to report that in 30 days, I'm down 5. 4 lbs! (I've had a few lower days but this is from the day I started to today. In that time, my tracked deficit has been 19619 calories. This means I should have lost about 5. 6 lbs (19619 / 3500 cal/lb). This means that my data/Fitbit is only off by about 719 (3500 x 5. 4 = 18900, 19619 - 18900 = 719) calories over 30 days - which is a win in my books! Your results might vary, but I wanted to share that trackers can be accurate - just maybe verify your data before relying on them as your sole source of information!
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Plan to lose between. 5 and 2. 5 pounds per week. Losing weight any faster is not sustainable on a healthy diet, and it also doesn't give your skin time to adjust. Keep in mind that 1 cubic inch of muscle weighs more than 1 cubic inch of fat, so if you're working with weights, you might want to rely on your tape measure more than your scale.
