Determining daily caloric need

Juliane1986

Hey all,

I'm hoping someone can help me figure this out. I used the following website to determine my daily caloric need (and what I need to eat to lose fat or gain muscle). I'd like to lost fat but I'm struggling to figure out what my daily calories should be. I guess I just don't get it.

http://www.bodybuilding.com/fun/issa64.htm

Right now I'm about 70kilo's, in the 18-28% body fat range (using the website), and I would be in the average fitness buff range at 1.65 (165%)- (I work a primarily desk job- up and down quite a bit and some heavy lifting from time to time, but I also do kick-boxing and indoor rock climbing about 5 times a week for at least an hour so I figured myself to be in the average fitness buff range.

SO, my question is, does the calories at the end of this equation (about 1800 I think to account for a 500 daily loss, 3500 weekly for fat loss). Does this include my calories from working out? Meaning, on MFP when I enter my food for the day, I just focus on eating around 1800 a day and don't need to enter my calories burned from Kick-boxing (unless I do extra working out that day, for example I sometimes go to rock climbing after kick-boxing, or might to a run in the morning- rarely but maybe!)

I'm just very confused on what I should be focusing on and recording to make sure I have a loss.