i need help

On the days you do any cardio or strength training, add what exercises you do (there is a section for exercise) & it will calculate how many calories you burned & add it to the calories you are supposed to have for the day. So, your calories are set to 1,200. If you burn 100 calories, your total calories for the day will be 1,300. It says you are supposed to eat back the calories you lose. The most important thing is, whether you exercise that day or not, you need to at least be consuming the minimum amount of calories which is 1,200. If you don't, your body will go into starvation mode & hold on to the fat you have. I hope this helped!

Use this formula to calculate how many calories you need to maintain your current weight:

Step 1: Calculate your basal metabolic rate (BMR), the minimal number of calories your body needs just for daily survival. A simple method is to multiply your weight (in pounds) by 10.

Step 2: Calculate the number of calories you need for basic activities of daily living, excluding exercise, by multiplying your results from Step 1 by 20% to 30%.

Step 3: Add 100 calories for every 10 minutes of hard exercise or workout time.

Here is an example for a 200-pound athlete who practices for three hours per day:

Step 1: BMR = weight x 10 = 200 x 10 = 2,000 calories
Step 2: BMR x 20% to 30% + 2,000 = 2,000 x 0.20 = 400 + 2,000 = 2,400; 2,000 x 0.30 = 600 + 2,000 =2,600
Step 3: Total caloric needs = Step 2 result + 100 x 180 minutes
Total caloric needs = 2,400 + 1,800 = 4,200 calories per day.