Ok, I need help please. My BMR says 1516.2. Based on that, how many calories should I be consuming daily to lose 2 lbs per week? I don't know how to figure that all out. Can someone point me in the right direction?

Saturday Feb 3, 2007
I don't normally get in enough water consumption on the weekends, so a goal today is to get in at least 80 oz water. Plus my water yesterday was low.

Breakfast
Kashi Go Lean Cereal w/Skim Milk
1 glass OJ
500 cals -- had a big breakfast since I woke up late.


Lunch
Yoplait Nouriche Super Smoothie
260 Cals



Dinner
2 slices bread brushed w/olive oil and garlic salt/powder. 160 cals
Whole Wheat Spaghetti 300 cals
Homemade Spaghetti Sauce w/97% fat free beef. 300


Beverages 2 cups coffee w/sweet n low, 111.9 oz water, (OJ from above), 1 Diet sunkist 12 oz.

Exercise OH YEAH BABY YEAH! 2.43 miles on the Treadmill 35.30 minutes. speed 3.0-5.5 incline 0-3 today the incline hurt my calves and the arch of my left foot. I put it on program 1 which uses 0-5, but couldn't hack it. So 0-3 for me it is. YEAH!!!


Total Calories: 1520. Ouch! Too many calories today.. since I'm trying to stick around 1300, but based on my 2.43 miles etc, I don't feel too bad about it.
Weekly Mileage Goal: 8
Weekly Mileage Actual: 10.45

to lose one pound per week i read that you should eat 500 calories beneath the amount that you should eat to stay the same weight (i think that is the bmr) daily.
you might want to check on that though - but i think it is right.

So let's say I eat 1400 cals per day, I will be 100 cals less than my BMR and then should burn the other 400 with exercise?? Per day??

Or should I decrease my caloric intake to 1000-1200?

I would like to lose at least 2 lbs per week! UGH!

i suggest
1300 cals per day... anything under that is really a bit iffy tbh and probs will slow metabolism down.
then
200 calories per day to burn weith exercise isnt that bad. 15 mins of situps in the morning and 15 mins in the evening would burn about 202 cals for me but my bmr is about 2250. you could try going for a walk/jog before breakfast. i sometimes do it and its supposed to boost metabolism amazingly for the day so then your metabolism is on like superturbo
just some ideas :]
good luck

I really enjoyed when I did the walking/running in the morning before work, but I just can't seem to get myself out of bed in the morning. Even if I go to sleep at 10pm, I still don't want to get out of bed.

I had a friend that lived beside me and she and I would go out and walk every morning at 6am for about 1/2 hr or so and then I'd come home and get ready for work, but she moved away a while back.

I'll try the 1300 cals and exercise plan on and see what happens! Thanks for your insight, Sophie.

good luck hun! i know it always sounds better coming from somebody else (sometimes you know what you need to do but just need somebody else to kick start it)
now in return.. do you have any good ideas forme lolzz?
as you know i have a high bmr but thts because i exercise loads.

So you feel a little better, your, from what I've been reading, your BMR is what your body would require if you did absolutely nothing all day. It's basiclly what it takes for you to keep all necessary bodily functions...functioning. Since, I'm assuming that even without the exercise, you walk around, do household chores, work, etc., you are actually burning more than your BMR

I found this, if it helps:
Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Basically, what it takes to maintain your body weight is your BMR times anywhere from 1.2 to 1.9...so, from the appropriate new calorie need.

To lose a pound a week, you subtract 500 calories a day, 2 pounds, 1000 a day.--but, as Sophie pointed out, I think the 1300 calories aday is a good plan, at least to start. This are just numbers to help your peace of mind.

yeah i agree - its much better for you to use exercise instead f cutting food out - if you took 1000 calories per day away then you would be eating a dangerously low amount of calories and your body would go into stravation mode and weightloss just would not hapen.
so by doing more exercise you will increase your bmr anyway :]
it all works out nicely
lets have a deal
if you walk/run weekday mornings before work i will do it before school okay?
even if it is just for 20 mins or whatever
deal?

Thanks honeybunch and Sophie! This info has helped out a lot!!

Now, I just need to get my rear on the treadmill this afternoon.

yeahhh go for it
i am going running tomoro morning
yesyes
lets all get off to a good start

I know there will be some days that I can do it for sure. Tues/Thurs I don't have to leave for class until 11:45 or so. I do park as far away from my building as I can and walk to class. But I can probably do some running before I even leave for class on those days. MWF however, sometimes I have to be at work at 7:30am so that I can be there when the kids get into the classroom, which requires me to leave my house at 7:10-7:15 and getting up at 6ish to get ready. YIKES. Ummmm.. I can try. I'm not sure how successful I'll be on days that I work at the school system vs. days I'm at my insurance job. ...


....wow, what a negative outlook.. I need to make some changes. I'll do my best!

okay then how about we do a tuesday morning and trhusday morning run. each week. before breakfast and doing anything else. it will be easier for me to do the two days cos then i wont have as much pressue to do them everyday.
tuesday and thursday agreed?
we will post how long for etc to keep us doing it

Deal! I can do Tues/Thurs mornings!

You'll have to wait for my posts though since you are umm.. how many hours ahead are you? It's 4:19pm here!

ive added you on myspace