"Eating back" Exercise Calories - Simple breakdown

My BMR is 1433 x1.2=1720 -1000 for a 2 pd a week loss. that would be 720 calories a day is that right!!!!!!!!

if your bmr is ACTUALLY 1433, i dont think 2 lb/week is a realistic goal. you'd have to cut too much out. if you send me your weight, height, age, and gender ill run it through the following formula if you'd like and double check the numbers

the miflin st jeor equation is as follows for your BMR

males: (10×weight) + (6.25×height) - (5×age) + 5
females:(10×weight) + (6.25×height) - (5×age) - 161
weight is in KG and height in centimeters.

then take your BMR times an activity quotient from the below list, do not include your going to the gym or anything, just your daily life aside from workouts. your job, home life, etc. you can log your daily workouts through MFP to keep better tabs on your daily deficits.

1.200 = sedentary (little or no exercise)
1.375 = lightly active (light exercise/sports 1-3 days/week, approx. 590 Cal/day)
1.550 = moderately active (moderate exercise/sports 3-5 days/week, approx. 870 Cal/day)
1.725 = very active (hard exercise/sports 6-7 days a week, approx. 1150 Cal/day)
1.900 = extra active (very hard exercise/sports and physical job, approx. 1580 Cal/day)

the result of multiplying your BMR from that equation and the activity level is your base caloric burn per day. subtract 1,000 calories from that number and thats your 2 pounds per week (7,000 calories per week) deficit.

example: my bmr is about 2750, sedentary lifestyle so 2750 x 1.2 = 3,300 calories. my daily goal for 2 lb/wk is 2,300 calories.

This is a very interesting thread, thank you for posting this information, and I am very new to this, but according to this equation, I end up with 912 so perhaps I am reading it wrong.

10x weight in kg 730
6.25x height in cm 992
3 x age 170

730 + 992 - 170 - 161 = 1391

1391 x 1.375 = 1912.625

1912.625 - 1000 = 912.625

However I did notice that if I add 170 rather than subtract it, I end up with 1380 which sounds about right to me?

I'd really appreciate it if you would take a look at this

Marc thanks so much for this explanation mate. Makes it all much clearer. I have spent my bus ride to work working out my BMR and used the Harris Benedict Formula to work out my cals. Setting a deficit of 750 for just over a half kilo a week loss gets me to 1788. Readjusted my MFP settings in line with the HBF and got a goal of 1830. Very close!
How does the Fitbit adjustment fit in with all this? Can you really get full calorie credit for it, or isn't that activity level taken into account with the MFP and HBF activity settings anyway?

glad to help. would be hard to include fitbit in all this as i am suggesting not including your exercise regimen in your daily activity level (sedentary, lightly active, active, very active, etc). I only suggest including your job, home life, etc. if you are a call center rep that sits down 10 hours a day but you work out 6 days a week, i suggest setting your lifestyle as sedentary and just logging your exercise manually. if you work construction, then maybe your lifestyle is moderately active, still log your personal exercise regimen separately. the important thing is dont count the same activities twice. dont say you're "lightly active" because you have a sedentary job and you go jogging twice a week in the morning........just put it at sedentary and log your jog manually otherwise the jog is calculated into your lifestyle AND you are logging it a second time manually. also make sure you arent just deducting your daily deficit goal from your BMR, be sure to calculate your lifestyle type also. for a sedentary lifestyle add about 20% calories to your BMR and then subtract your 1,000 or 500 calorie deficit. the list of lifestyle activity percentages are on this thread somewhere.

i dont use the hbf i use the miflin st jeor equation. theres a post somewhere on this thread where that formula is listed. the hbf lists my bmr as 3300 calories and my daily burn at almost 4,000 calories! the st jeor equation lists my bmr at about 2750 and my daily burn at 3300, so you can see theres a big difference. my body seems to feel right getting to 2300 for a 1,000 calorie deficit, and sometimes even 2300 can be a challenge to reach without eating junk food so i question the HBF accuracy, it WAYYYY overestimates what i need to keep going.