I have questions about the calorie deficit:

I used the Fitness Calculator to see how many calories I need to lose weight. It's about 1820 calories per day. I read that you can do a calorie deficit of 500 cal to lose weight in a healthy way.

1. Is this 1820 cal minus 500 cal or

2. Is this 1820 cal x 7 days (weekly average) minus 500 cal or

3. Is that 1820 cal or 1820 cal x 7 days average?

And what about the extra calories you burn:

1. Do you compensate for these calories by eating more calories that day or

2. Do you compensate for these calories by eating more calories during the 7-day average? As an example: You train and burn 1000 calories extra in a week. Do you eat an extra 140 calories a day?

Last question:

How long can you stay in a calorie deficit and how long do you need to stay in maintenance calories before you go back into a calorie deficit? I read that you recalculate after losing 2,5 pounds (approx every kilo you loses).

My goal is to lose 10 to 12 kilos. In the past I did some crash diets. I want to do it slowly but with progress :-)