Zig zag help

charmyc

Hello!
I been stuck at 209 for a month now and was told to try doing a zig zag diet. I used this website: http://www.freedieting.com/tools/calorie_calculator.htm

Here are my stats:
I am 25
Female
Weigh 209
5'6'' Tall


My issue is how to give the right level of exercise. I have started burning 300-500 calories a day 4-5 times a week while working out. Should I go with the 3 times a week because I am not burning enough or with the 5 times a week.

This is 3x
Maintenance Fat Loss Extreme Fat Loss
Monday 2354 1883 1672
Tuesday 1883 1672 1672
Wednesday 2825 2260 2007
Thursday 2354 1883 1672
Friday 2119 1695 1672
Saturday 2590 2072 1840
Sunday 2354 1883 1672


This is 5 x
Maintenance Fat Loss Extreme Fat Loss
Monday 2504 2003 1672
Tuesday 2003 1672 1672
Wednesday 3005 2404 2007
Thursday 2504 2003 1672
Friday 2254 1803 1672
Saturday 2754 2204 1840
Sunday 2504 2003 1672

So if I understand the website correctly, I should be eating the number written and not eat the calories burned on top of this number. Or is there something I am not understanding here...

My BMR is 1700 and my BMI is 33.7. This website state that Extreme Fat Loss should only be done by people with a BMI over 30. Is it safe for me to try it considering that my weight goal is still 80 pound away?

Anyone used Zig Zag before? Please share your experience or if you have a link to suggest I am all ears