Calories In vs. Calories Out
 

I'm sure this has been covered before but I can't find a specific answer for my question. My weight loss plan is calorie counting and excecise. My rmr is just over 1400. I exercise 4-5 times per week and burn anywhere from 300 - 800 calories, depending on my routine. I know that if you eat below your rmr, your body will not want to let go of fat. Should I be eating OVER my 1400 because of my exercise?

yes. your rmr is your RESTING metabolic rate. so if your rmr is 1400, that means that is how much your body is burning by just breathing. that doesnt take into account how many calories your burning doing basic daily activities AND exercising. because you are burning so many calories exercising, you should be eating more calories.

use this link, it helps me. http://www.freedieting.com/tools/calorie_calculator.htm

this link will tell you what your bmr is (kinda like your rmr) and, based on how much you exercise, will tell you how much your daily caloric needs are. than it well tell you how much calories you should cut from your daily caloric needs based on how much you weight you want to lose.