can someone help me , on how much calories i need ?

alakafi

my goal is too lose weight and a lot of fat

I'm 300 lbs , 6.4 ft 23 male , my life style depends on my work , sometime its high , sometimes low or moderate



when I use the BMR calculator I find that I need 2800 calories at lest to lost 0.5 to 0.8 kg every week
my BMR = 2700 using the calculator

hmm I dont know what I should do . I'm thinking about using a diet plan with 2500 calories and stopping the headache
because I found out that I'm eating very low now , and i don't want to slow my metabolism

RodaRose

That is a good plan. Lots of us have weekly activity levels that change. Have you tired changing your settings to .25 kg per week? That might work better for you. Do not worry about "slowing" your metabolism. Read these if you have not already:

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

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

yarwell

from that starting point you could eat 2000 cals/day for a month and then re-assess

RHachicho

Don't be too paranoid about things like metabolic slowdown it takes a while to happen.

Best thing is to take an approach and stick with it for at least a month. Then look at your results. If you think you should be losing faster or slower modify your calories.

Lots of sites estimate TDEE and BMR and all that and they can be quite accurate but the ultimate source of information is YOUR body and how it reacts to what you do it it.

Berkables

Best thing is to take an approach and stick with it for at least a month. Then look at your results. If you think you should be losing faster or slower modify your calories.

This! Don't be afraid of trial and error. Especially of the error part. It takes experimentation and tracking to figure out what works best, so don't work under any deadlines.