[bigdaddy38]

If you want to know exactly how many calories to burn you need to know your lean body mass, then you can use the Katch-McCardle formula which is the most accurate, it has been almost 20 years since I went to school to be a trainer so I looked it up, heres the formula.
BMR (men and women) = 370 + (21.6 X lean mass in kg) So basically you need to start by taking your weight and bodyfat % then subtract the percentage of body fat from your weight in lbs, this leaves you with your leanbody mass, convert it in to Kilo's by dividing it by 2.2 for example the last time I figured out my lean body mass I had 240lbs(i'm sure its less now I havn't lifted for awhile) any way 240lbs / by 2.2 equals 109 kilograms so the formula looks like this 370+(21.6x109)=2724 so my basil metabolic rate or base metabolism is 2724 calories per day just to maintain, this is just at rest of course so exercising would increase this, so if I only ate 2000 calories per day I would burn about a lb and a half a week if I did nothing else, add exercise and this increases. I totally forgot the point I was going to make and went of on a tangent, oh well this is good info.