Quote:
Originally Posted by smith1313
so if my rmr is 1700 times 1.2 for sedentary lifestyle is 2040 minus the 500 in food/exercise...1540 calories a day I should be altering in order to lose 2 lbs a week? Am I seeing that right?

I'll be back when I'm thinking straight  I just got up.
Yesterday I spent the whole afternoon eating, and gained  morning to night  4 lbs.
This morning it's 1.6 lbs less so some of it was water.
Still, using the longer term averages I should reach GW by 115 to 130 days from now.
I didn't get what your numbers are for each of the terms.
The equation may be
calories in from food(CI) + body fat burned(BF) = RMR + calories lost to activity(CL)
and in the case of weight maintenance the body fat burned is zero so the equation reduces to
CI = RMR + CL
If fat yields 3500 cals per lb then you'd need to reduce your intake or increase your activity loss by 1000 cals/day for a 2 lbs/week 0.3 lb/day loss.
For me, CI = 2200, RMR = 1500, so to maintain my weight, CL must be 2200  1500 = 700 cals/day.
For weight loss, my CI should be at least 1500 and assuming my RMR = 1500 the equation can be rewritten as
CI  RMR = CL  BF
The left side is zero, so 0 = CL  BF so BF = CL.
If my activity level stays at 700 cals/day I should lose about 700/3500 (0.2 lb) per day.