Ok sweetie. I mean this is the nicest possible way, so please dont take offense--> you dont understand fat loss and have no idea what you are doing or what it takes to achieve it.
<--- (smiley face makes it ok to say mean things)
No one here exercises 4-7 hours a day to achieve fat loss. no one in the world needs to do that. That is not even remotely sustainable or realistic. *Most* people losing weight will exercise an hour (ISH) most days of the week. but to be perfectly honest, even that is not necesasry to lose fat. Exercise is not necesary to lose fat. You dont have to train for fat loss. Diet is where fat loss happens.
So, these numbers that you are coming up with..... Im going to break em down real generally to make a point, ok?
Your BMR- approx 1800 cals. Your BMR is the amount of calories your body burns NO MATTER WHAT, just existing. Breathing, digesting food, blinking, sleeping. This number is not gospel, everyones is a little different, and theres no way to know for sure, but 1800 cal is a good ballpark for the average woman of your height/weight, and im assuming 30ish years old.
ANY MOVEMENT you do IN ADDITION to that, is more calories burned. ANYTHING. Not just exercise, but typing on the keyboard, cooking your food, folding laundry, going to the bathroom, fidgiting, and of course, exercise.
Its important to note, that there is no accurrate way to know the real nnumber of cals you burn, especially through exercise. Dont even bother trying to guess how many you burned at the gym. It wont be anywhere near what the machine says, or your heart rate monitor, and i GUARANTEE its a lot less than you think. Devices like the fitbit, bodybugg, or a pedometer can give people a VERY GENERAL idea of how much they move in a day, and can be a useful tool. but once again, even these numbers and devices are not the gospel.
Lets just assume, for arguments sake and for simplicity, that you are basically bedridden, and only get out of bed during the day to go to the bathroom and get food/drink from the kitchen. You dont exercise. you basically dont move. Even under those circumstances you are probably burning, in the ballpark, of 2000 cals/day. If you then only consume 1300 calories a day, you would be creating a daily deficit of 700 calories. That means you would lose (in theory) 1.5 lbs of fat per week. Thats with nothing. thats without exercising or moving AT ALL.
You created that deficit through food restriction, and nothing more.
But in the real world, you do move.You go to the grocery store. You work and clean your house. You even go to the gym for an hour a day. So your total daily burn is prob more in the 2500-3000/day mark. These are just guesstimates, and there are calculators im going to link you to to give you a *better* best guesstimate of your daily burn based on your activity level.
So, assuming 3000/day with ALL of your activity AND BMR factored in, if you still chose to eat at 1300 cals per day, that would give you a daily calorie deficit of 1700 cals per day, which is 11900 calorie deficit PER WEEK, which equals 3.4 pounds of fat per week.
Of course, life is never so simple and textbook cut and dry, but i hope you get the picture now?
Harris benedict activity multiplier
Just plug your already Known BMR number into the equation given based on activity factor. Ie; lightly active/sedentary activity multiplier is 1.2 so you would multiply 1800 (BMR) by 1.2 to equal 2160 calories per day. This is an estimate of how many cals you burn per day, including activity based on the numbers i came up with. Your numbers will be different.
Clear as mud?