Originally Posted by
sabian92
By 500 Cal/day deficit you mean use 500 more than you take in on that day?
Exactly. There are numerous online programs to help track your caloric intake as well as providing an estimate of your calories burned each day based on your activity level.
I wouldn't worry so much about the distance for now. Just try and build up your weekly time and the speed will gradually increase. Riding slow is fine for weight loss it will just take more time on the bike.