Google Basal Metabolic Rate Calculator and punch in all your info. It will tell you exactly how much you should be eating. It may surprise you. The more you need to lose, often the higher it is (to a point). Don't try to eat less than the recommended calorific allowance because it will effect long term results.
Good luck!
Eta: okay, I did it for you...your bmr is 1719 cals. So that is the minimum your body uses at rest to fuel its metabolic activity. Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day
So, to lose a kilo you need to create a calorie deficit of 7000 calories. That means from your weekly bmr (adjusted with
your tdee), you need to reduce 500 cals a day (for 0.5 kg weekly weightloss) or 1000 cals for a kg.
Last edited by nothing2lose; January 13th, 2012 at 07:47 PM.
But the basal metabolic rate calculator doesn't take into account fat vs muscle build in the body. The more fat you have, the less calories you need. So mine says I should be having 1500 calories a day and I know (due to my complete lack of muscles at present) that I would lose no weight if I ate all that at the moment. So I stick to 1200 and will increase that as my muscle build increases with exercise
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