TDEE and Weight Loss Help.

Calculate your TDEE (via online calculators) and consume that many calories
3500 calories is the generally accepted amount one would have to lose in order to burn off 1lb so you want to aim for 7000 calories.
Your calorie deficit counts toward the 7000 so whatever's left should be burned through physical activity.
SSoooo for example, let's say my TDEE is 1700. 20% of this is 340 so 1700-340=1360. 1360 is the amlunt I should consume. Now, in order to find my weekly deficit I obviously have to do 340*7 which gives me 2380 as my weekly calorie burn just through my deficit. If I want to lose 2lbs a week then I'll have to burn another 4620 from physical activity so that gives me a total of 7000.

I hope I won't be the only one to suggest you dont measure yourself with a scale, especially now that you're doing insanity. The scale is incredibly unreliable in that it includes your muscle mass, bone density and water weight as well as your fat so when you think you've gained fat (which is relatively difficult to gain unlike water weight) you most probably are retaining water which can be lost with a matter ofbdays if you drink more water and cut down on the sodium and refined carbs and sugars. Plus, now that you're doing insanity you'll be gaining muscle so while the scale may show that you're gaining weight, what you're actually doing is losing fat and gaining muscle which obviously is incredibly beneficial, if not essential to fat loss. A better (and cheaper!) alternative I suggest you use is a measuring tape and you basically just measure you hips, waist, chest, arms, legs, neck, wrist, basically whateveryou're focussing on so you can really see that you are becoming smaller. You can also measure your body fat percentage using various tools and methods but I personally prefer the measuring tape because it's the easiest method of the three that I've given and I'm more focussed on inch than anything else, but that's me, so go for whatever floats your boat but if you're doing exercise where in which you gain muscle then don't be annoyed when the scale shows you've gained weight because this muscle gain will be included in your overall body weight, of course.

You probably are retaining water. Insanity is a pretty intense workout and if it's your first week your muscles would be retaining water for repair.

That said, I'd second following the road map thread. And be patient.

As for exercise calories-- if you figured them into your TDEE you don't eat them back.

bump..