How many calories should I burn?

yulia_star

How many calories should I burn per day with exercise? I'm 5'3" and 138 - 140 lbs. I exercise 6 days a week, doing 35 - 40 minutes of cardio each day, and 20 minutes of strength training every other day. I'm also gonna start doing HIIT on my stationary bike, for 15 minutes in the morning before breakfast. My BMR is about 2300 - 2400 calories so I eat about 1600 - 1800 and I burn about 300 with my exercise. Does this sound good? I wanna lose 5 pounds a month

Thanks

ironanimal

BMR 2300
Assuming lightly active, TDEE = 2300 x 1.375 = 3162.5
Eating 1800 per day
Burning 300 a day
1662 calorie deficit a day
11637 a week
46550 a month
46550 calories = 13.3lbs

BMR 2300
Assuming lightly active, TDEE = 2300 x 1.375 = 3162.5
Eating 2500 per day
Burning 300 a day
962 calorie deficit a day
6737 a week
26950 a month
26950 calories = 7.7lbs

Sup to you.

Edit to factor in TDEE.

yarwell

I'm 5'3" and 138 - 140 lbs.

In which case your BMR is under 2000 surely ??

ironanimal

I'm 5'3" and 138 - 140 lbs.

In which case your BMR is under 2000 surely ??

Haven't done the maths but a possible good catch. Her age may be tipping it a bit higher, but perhaps she has BMR confused with TDEE.

yulia_star

Just so you know, my BMR is counting exercise

yarwell

Just so you know, my BMR is counting exercise

Right. That's not your BMR then. Best to call it by its name - TDEE - rather than confuse everyone.