I'm new to calorie counting and I just had a few questions.

So I'm starting off eating around 1600 calories a day and I found online I burn around 2000 calories in a day (bmr or whatever its called) so this would be a 400 calorie deficit. So if I burn 600 more calories by exercising this would give me 1000 calorie deficit. I read that 1000 calorie deficit a day will be 2lbs loss each week.

So are my calculations right or am I doing the whole process right? I don't want to starve myself or limit my weight loss capabilities.

The one thing I was curious about is the bmr, because this doesn't include just regular daily walking or showering or other activities. So is there another website or way that includes everything except exercise?

Any help or websites are appreciated.

Thanks,
blonde08

The stuff I've seen online is that if you're not bedridden, but pretty sedentary, you should multiply your bmr by 1.2, and if you work out 2-3x a week at moderate intensity you should multiply your bmr by ... 1.37, I think.

Yes, I've seen one of those...you check how long you do things like showering, getting ready, studying, everything. Unfortunatly, I can't really remember where I saw it. But it is out there!

I think you might be overestimating how much of a deficit you have. If you put anything but sedentary into the bmr calculator, then it already estimates in a certain amount of exercise.

I'm expecting to eat around 1400 calories a day when I'm around you're weight; I'm currently eating 1450 and am lucky if I have average weight loss (1-2 pounds a week).

I'm not quite sure I understand what you mean by overestimating.

I use sedentary which is 2056 calories. and for example yesterday I ate 1765 which is a lot but I exercised a lot yesterday and burned around 733.

so even if i just calculate how much I exercised and ate it would be 1032 deficit.

and if i use the daily burned calories, plus food, plus exercise. it would be 1024 deficit.

so maybe if I don't get as much exercise in I would eat less but yeah.

You're using a bmr calculator that says you burn 2056?
Even if you're only 20 years old, your BMR is only around 1650.

What calculator are you using? I think it's probably wrong. Try using other ones (search BMR on google)

do you weigh 189 pounds or kilos
Edit- nevermind, stupid question. Your goal is 150.
Oops

well I get 2036 (not 2056 opps), from caloriesperhour.com and it takes 1697 x 1.2 (for sedentary which is little or no exercise and desk job) so I think this might include the daily activities I was asking about. I'm not sure that's why I was asking. I'm so lost lol. but thanks for helping.

blonde 08 - This is the BMR calculator that I use http://www.fitwatch.com/qkcalc/bmr.html You would then take that number and multiply it by 1.1 (sedentary), 1.2 (moderately active), or 1.3 (very active) depending on your normal (i.e. not counting exercise) daily activity. Then you can count your calories burned from exercise separately like you were talking about. This system has worked well for me, and is pretty accurate.

Don't let the numbers overwhelm you. They are a tool to help you, not hinder.

Ohh, okay. The problem with that is it's not really giving your true BMR, which is probably between 1650-1700. I don't think you need to worry as much about counting the deficit or worrying about the specifics, because it already seems like it's confusing and stressing you out.

For someone your size, eating between 1250-1600 will result in weight loss. Working out 2-5 times a week for 30-60 minutes at a decent heart rate will quicken the weight loss. If you work out more than that, you can lean towards the end of the calorie range.

If you get caught up in how much your eating vs how much you're burning, you could develop an eating disorder or become too stressed out to keep going. Although weight loss can be summed down to numbers, it is really really frustrating to watch them too closely. Especially since weight loss under 200 pounds is hard and sporadic, even when the numbers work. If you just decide to eat a range and to push yourself as much as possible (considering everything else that goes on in your life) at the gym, it will be much easier

BMR is what it takes to maintain your body while you just "BE" as if you laid in bed all day. To figure out what your body needs to function go HERE

Then take that figure and see what you need for a normal day depending on your activity level HERE

These are both very reliable sites, these formulas have been used by medical professions for a long time.

SO that is what you need to maintain.

To figure out where you should be to lose 2 pounds a week you would subtract 1000 calories a day, 500 calories a day for 1 pound a week........but many professionals say never go below 1200 cals a day

Hope that helps

redflame, your links don't work. Too many "HTTP"s .

Thanks for all the websites and help.
I'll just stick to what I'm currently doing cause it seems that it's correct.
and in about a week I'll change it if I need to.

I am cusrious about how many calories I should be eating to lose as well. I follow a strategy that suggests you take your BMR multipy that by activity level (1.1, 1.2 etc.) and then add your calories burned from exercise on an average day. So here is my formula : 1561 x 1.2 + 285 = 2158.2 Ok so now I can either subtract 1000 cals. or 500 for weight loss. I want to lose 2 pounds a week. but cutting 1000 cals. per day seems low. (1158) then 500 seems like too many cals! (1658) I do exercise at a high intensity and I also do different workouts everyday. I might be burning more but I figured that number was safe. I wouldn't be over estimating.

Could anyone help me with this?! Should I go below 1200 cals. per day?

At best the numbers are estimates even with the most complicated formula, it's still a guess. Here's what I would believe is the optimal thing to do. Pick a calorie number you can stick with, be it 1400 or whatever, eat like that for 2 weeks. Then adjust based on your losses. If you loose a lb that week, maybe stay at the same calories and add more exercise. It's going to be trial and error.

For example, Kelly315 and I are at close to the same wt, I think both in our 20's. However where she eats 1450 calories, I eat 1750 calories. I exercise 4-5 hours a week, I'm not sure how much activity she does. We both loose about the same amount, approx. 1- 2 lbs/week. Each person will be different.

Please don't go below 1200 calories. And since you're closer to goal you may not be able to hit 2 lb/week of loss. You could also check out the featherweights forum, they will understand where you're at a lot better than I do.

Thanks for the advice! I have picked a number of 1357. It seems to be ok for now so I will stick with it. I did lose 2 pounds this week as of this morning! So I'm going to take your advice and stay at this number and not go below 1200. Thanks again!