BMR and eating back workout calories

imagineyes

I keep confusing myself and I read serval posts on the subject, but I'm still confused. So I read that you shouldn't eat lower than your BMR. I calculated my BMR to be 1730.

So let say I eat my BMR, that would mean I would lose around 0.5kg a week. But what if i want to lose a kg a week? Then I would need a 500 kcal deficit more. So lets say I workout for 500kcal. But then I read that you should eat your workout calories back..so if I eat the 500kcal back won't I just only have a 500kcal deficit because I eat them back?

RunDoozer

You need to calculate your TDEE (total daily estimated expenditure) and subtract 20% off that number that will give you your deficit. You want to eat between your TDEE and BMR. Don't eat back your exercise calories when using TDEE(which I like because it takes out a lot of the guess work about how much you actually burned)

Read
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12