When I first started using LoseIt, I set my calorie budget with a goal of losing 1 lb/week. My weight losses were not the same from week to week, but over time I lost weight at almost exactly the rate set for my budget. In all, I lost about 30 lbs over about 8 months time. I have been on a "maintenance" budget for the past 1.5 years, and it has been a challenge picking the right calorie budget to keep my weight the same. That is influenced, of course, by how much exercise I am getting and how careful I am about eating. I gained several lbs over the holidays, but have dropped all of that weight and more since January.

Currently my daily budget is about 1,800 calories and I have lost about 4-5 lbs since January. I include both calories eaten and burned, so LoseIt subtracts my exercise calories from my food calories. If my weight drops much more, I will probably increase my daily budget by 100-200 calories.

Rule of thumb, figure 40 cal per mile biking and 100 per mile walking.