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Originally Posted by caniwasteurtime2  alright. mine said somewhere near 1860 calories a day. so how much should i be cutting down from that, and how much should i exercise if i want to lose a couple pounds a week as a goal?
if someone else has a better method (like you said someone might do it for me) - 5'6", 228 lbs, and i'm 21. |
I think I know where that number came from, but the number of calories you will want to eat in a day will depend on how much exercise you get a week.
Even though you walk, that's still very little exercise in my book.
Factoring in your walking, I have you burning roughly 2220 calories a day on your own. If you want to lose 2lbs a week, you need eat 1000 calories less than that a day, or 1220 calories.
Now, if you plan on exercising lightly 2-3 times a week, your body will burn about 2540 calories a day on it's own. In order to lose that 2lb per week goal, you can now eat roughly 1540 calories a day.
If you're going to get serious and exercise 4-5 times a week, your body will burn about 2870 calories a day on it's own. In order to lose that 2lb per week goal, you can now eat roughly 1870 calories a day.
So as you can see, varying your exercising habits has an impact on how much you have to eat in order to achieve your weight loss goals.
If you're wondering why I'm recommending a 1000 calorie deficit each day, that's because a 1000 calorie deficit a day is the same as a 7000 calorie deficit a week.
Since 3500 calories equals 1lb of fat, creating a 7000 calorie deficit should help you lose 2lbs of fat a week. Remember, if you're going to the gym and building muscle, muscle weighs more than fat, so the scale may not change, but your body fat percentage sure will
