Well, you asked a lot of questions. I'll try to answer some of them.
First, if you ate 1380 calories, that's what you ate. The exercise doesn't subtract from what you ate.
Second, there are a million calculators, and they are all estimates. I think it's important to know that.
Your intake is made up of what you eat. Think of your output (calories burned) as made up of 3 parts:
- RMR -- resting metabolic rate. This is the calories you'd burn from basic functions -- if you slept all day.
- general activity. Everything you do burns calories. From brushing teeth to driving, to doing the dishes.
- exercise.
Theoretically, if you want to lose weight, your intake should be lower than your output. If you want to lose 1/2 pound a week, your intake needs to average 250 calories below the calories you burn (output) per day. The difference between the two is your calorie deficit -- provided intake is lower than output.
Now of course, it's hard to calculate the output exactly, as everything is an estimate. And you do not need to really know your deficit. Many people do some trial and error to figure it out. They write down everything, for a few weeks, and see how much they lose. You need to do it for a few weeks because lots of factors can affect the scale, especially water retention.
Does that help?
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