More than yesterday. I recognize that’s an annoying response, but it’s true.
The good thing about using the watch as your tracker is that it’s consistent; none of the tools are perfectly accurate, but using the same one at least lets you control your variable.
To lose weight, it’s a balance: you need to burn more calories than you take in. So your question is like asking “how much money do I need to invest?” There’s two sides to the equation and we have to know your start and end points.
I laid out a long calorie-counting post elsewhere I can find if you’re interested, but my simple recommendation would be:
- How much do you weigh now?
- What’s your maintenance caloric intake? You can guesstimate at around 13-15 kcal per lbs. of body weight.
- You want to be in a deficit, so you can set that up through a combination of diet and cardio. Cardio is crazy hard to manipulate to a point of real control/ contribution. I’d recommend setting a baseline you have to hit (your 600 calories a day as an example), but then use diet as your primary variable. Consider the cardio your salary, so it’s relatively stable as long as you go to work, and your diet is the expenses you can control.
- Adjust your diet down progressively as fat loss slows (this is where I wrote a novel before that I can find if you care).