Creating a calorie deficit help!

nk1201

i'm still struggling to understand how many calories i need to consume?! please help!! do i eat 1200 calories a day or is this too low for what i am doing for training??

Age 23 / Height 161cm / Current Weight 70kg

Wanting to loose 1kg a week - so far have lost 3 kg in 5 weeks

this is my daily dairy
http://www.myfitnesspal.com/food/diary/nk1201?date=2014-05-20

and my fitness routine weekly
- Mondays 90 Mins of Arms circuit (ropes, weights, burpes etc)
- Tuesday 90 Mins of Legs Circuits (squats, lunges with weights 10kg -15kg dunbell or round weights etc)
- Wendesday 45mins of Abs class with 5-10kg weight
- Thursdays 90 mins of Boxing with gloves and pad
- Saturday 45mins Full Body HIIT spritns warm up - the full body workouts
- SUNDAY REST

Branstin

If you setup your profile correctly with the following information, the system will generate the calories for you:

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

rsclause

1200 sounds low and you need to eat back the calories you burn in exercise. My target is just under 2200 calories and I eat back the exercise burn beyond that. Has worked very well for me.

terbusha

I agree, 1200 cal/day sounds too low for your level of exertion. I have a very practical approach to setting calorie goals for losing weight. What I do and what I recommend to people is to eat at a calorie level that allows you to drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~1400 cal/day. Hit this goal, along with your macros and getting in your workouts, for a week. If you lose 1-2 lbs, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few weeks, you'll figure out what works for you in your situation.

Allan