Help understanding caloric intakes for dieting

skudera27

Hi everyone - I'm not sure if this will end up being a quality post, but I hope I can get some insight (and for others as well). I am a 26 year old male, 5'10, 180lbs, 16% body fat. I'm obviously trying to reduce the last two numbers.

I've been reading a lot about ways to speed up fat loss, be it cardio, compound exercises, HIT weight lifting, etc. I find myself switching between all of these types of exercise routines, and I'm not exactly sure which is most fitting. I calculated my RMR, which comes to about 1900-1950 calories. I understand the fact that a 3500 calorie deficit a week is 1lb loss, 1000 calorie deficit a day results in 2lb loss per week. This is where I'm struggling most with understanding this concept.

If my RMR is say 1900 a day.
I do a cardio workout 30 mins a day, approx 350 calories.
I do weight lifting 30 mins a day, approx 120 calories.
That totals 2370 a day. However, since I'm not just laying in bed all day, I'd have to add some more calories to that total. I have a desk job, but I try to walk around 30-60 minutes.

So if I really want to achieve 2lb weight loss a week, I would have to consume 1370 calories + whatever additional calories I burn throughout the day doing normal activities. On top of that, I'd have to add calories for the extra calories burning from both weight lifting and cardio.

With the amount of working out I'm doing, I'm told I can't cut back on too many calories. I'm just having a really hard time understanding what the ideal amount of calories are for maximum results. My "Daily Goal" for calories is 1260 (plus exercise) but my understanding is it's not enough calories. I'm sure there's no exact science to it, but to understand a little bit better about how this all works will probably go a long way with me.

Here's my diary for the few days I've been on here:
http://www.myfitnesspal.com/food/diary/skudera27

Hope this isn't an over asked question.

Thanks!

DanaDark

2lb weight loss given your size and body fat percentage is WAY too ambitious.

I would suggest you lower your expectations to 1lb a week. By choosing this, it will be less of a surprise on your body and will come off much easier.

2lbs a week is suggested more for people that are pushing 300lbs.

skudera27

I did fail to mention that I have been working towards a weight goal for the last 5 months.

I started the Insanity program end of February, I weighed in at 200.
Five weeks in to program, dropped to 185. In addition to that, I ended up dislocating my shoulder.
Was out of commission for a while about 3 months, was able to do light cardio.
Maintained my 185, but started really working hard on getting rid of the rest about 4 weeks ago.

mamamc03

Um...your diary is private.

skudera27

Um...your diary is private.

Fixed, sorry about that.