Yea,
I found out that to safely lose 2lb of FAT a week you must take away 750 calories from your BMR and do roughly 30 minutes of moderate-high exercise to burn 250 calories. This in total will be a huge cut down of 1000 calories a day, and if 1 lb is 3500 calories then 1000 x 7 (7 days in a week) = 7000 calories, which is 2 lb a week!

So for me, my Basic Metabolic Rate (BMR) is 2040. So i take away 750 calories which equals 1290. THAT is what i am allowed to eat in a day. On top of that, i must exercise for 30 minutes moderate-high intensity to burn approx 250 calories (1 hour of moderate-high intensity exercise burns around 500 cal) Although, this is only a rough guide, and you are better off using an online calculator to find out what you would really burn in half an hour.

I used this:
How many calories are burned exercise?

I found it while browzing the net, and it has better detail on cycling (i like cycling) and has cycling under 10 mph. (thats usually how fast i go because im not very strong) But for me it said i will burn 239 calories every HOUR on a bike. So that means i eat 1290 calories a day AND go cycling for an hour. Im not sure i can be bothered with that every day, so i could make some small adjustments for the days i dont do it, and only eat 1000 calories a day, which isnt very safe.
Anyway i hope this helps.


P.s. The fact that i need to cut out 1000 calories a day to lose 2 lb a week is coincidence. Say if your BMR is 1600 calories, you would still need to cut out 1000 calories. Although this would be very difficult, so exercising would be a MUST if that was your BMR. You cannot lose weight with 600 calories a day, you would have to eat about 1300 calories and burn more than half of that off to lose 2 lb a week.

Correct me if im wrong.

Cool. Sounds logical.
How do you find out your BMR, though?

try this site
BMR Calculator

Oh, thanks! According to that site my thingie is 1546.5 calories.
It would be wierd to only have 800 a day! I think I'm too young to use that plan.
Well, different methods work for different people. *nod*

Im 15 and im doing it.

It depends how much you want to lose a week. If you want to lose 2 lb, you CANT take away 750 cals and burn off the rest to make 1000, not with your BMR anyway. You would have to eat alot more and exercise loads more.

But this equasion isnt very good because an online BMR calculator is extremely inaccurate. It doesnt know how much exercise you do a day. I doubt mine is even 2000, its probably 1500 because i hardly ever do any exercise.

They say that you should not under any circumstances eat less than 1200 calories no matter how old, how big, how small! If you eat less than 1200 calories, your body goes into starvation mode and you will not lose weight because your body hangs on to the fat it has out of fear for what it is missing.
Talk to a Dr. or dietician to make sure you are eating the right amount of calories. There are others on this site that can help you to understand this BMR thing better. I keep my calories between 1300-1600 a day and I have consistently lost 2 pounds a week since I have been doing this.
The math isn't my strong point, so I can't explain it well enough to make it logical, but don't under any circumstances go below 1200 calories!
Exercise is by far the best way to help you burn those calories!

Antagonist: good for you for recognizing when something isn't healthy for you! Are you sure you are only 14?

I know that, thats why i said you have to eat more if the equasion goes below 1200. If its below, you eat to 1200, then you exercise until you have taken away 1000 calories from your BMR.