calories to burn-question...

1. If your ticker is an accurate measure of how much you have to lose, then 2 pounds/week is likely too aggressive a deficit.

2. Get an estimate of your TDEE. This is your Total Daily Energy Expenditure, or roughly how many calories your body burns in a day. There are a lot of calculators online to get an estimate of yours, like iifym.com/tdee-calculator

3. Take your deficit from your TDEE. Most people will tell you that 10-20% is a healthy deficit. With this method you have already included your exercise calories into your TDEE estimate so you do not eat back any additional calories after you log your exercise (unlike with MFP's method where you are meant to eat them back).

4. Profit.

Your BMR is you Basal Metabolic Rate. It is what your body needs just to stay alive, like if you were in a coma.
On top of you BMR you burn calories every day, sitting, walking to the fridge, brushing your teeth, plus your job and exercise. All of these things taken into account is your TDEE - total daily energy expenditure. This is the number that you would maintain at .

To figure TDEE you can use online calculators. NOTE that MFP's does not use the TDEE method as they do not include exercise. You could also use MFP and log your additional exercise and include those calories. It usually ends up to be about the same amount.

So if your BMR
If you are very active (hard exercise 6-7 days a week) : TDEE = BMR x 1.725 (based on what you said in your OP)
So thats 2532 for your TDEE.
You create a deficit from this number. Its recommended 15-20% deficit or 500 calories per lb per week.
A 20% deficit would be around 500 calories. So your goal would be around 2030

As for the 2lbs a week - you do not have a lot of weight to lose. The less weight you have to lose, the lower you weight loss per week goal should be. 2lbs a week is only realistic for those looking to lose over 100lbs. For 20lbs or less it is suggest you aim for .5 lb a week, or about a 250 calorie deficit.

I am not sure why you are working out twice a day, 6 days a week. If it is for weight loss only, I would suggest cutting back since it isn't really necessary. Too much cardio and high deficits can cause problems. You can do less, and adjust your TDEE and calorie deficit, still maintain a decent calorie level and not have to kill yourself working out.

Keep in mind that if you are working out this intensely to lose weight, you have to consider what is going to happen when you hit maintainance. Are you going to keep working out that often to maintain it?

For example, if you changed to moderately active (moderate exercise 3-5 days/week) : TDEE = BMR x 1.55 would be 2275 for a TDEE. Even. with a 500 calories deficit (1lb a week) that gives you a goal of 1775 calories.

ETA -
the TDEE chart.
•If you are sedentary: TDEE = BMR x 1.2
•If you are lightly active (light exercise 1-3 days a week) : TDEE = BMR x 1.375
•If you are moderately active (moderate exercise 3-5 days/week) : TDEE = BMR x 1.55
•If you are very active (hard exercise 6-7 days a week) : TDEE = BMR x 1.725
•If you are extra active (very hard exercise & physical lifestyle) : TDEE = BMR x 1.9

I currently weigh 151 lbs and am 5'7". If I eat a 1400 calorie diet a day (all healthy-chicken, salads, beans, veggies, eggs...ect), how many calories do I need to burn while working out to lose an est. 2lbs a week?
My BMR is 1,468 btw
Also, I workout twice a day, 6 days a week.
I know my deficit needs to be 1000 but I still don't understand it I guess. I am looking for an estimated amount of calories I need to burn during exercise to lose 2lb a week.

Thank you

#1 - 2 pounds a week is too much unless you have 40+ pounds to lose
#2 - if you know your BMR, you should know that you should never eat LESS than your BMR. That's the energy you need to breathe, move, digest food, live
#3 - I'd figure out your TDEE and go from there.

So, you have about 20 pounds to lose.

Set MFP to lose 1 pound per week, then eat more when you exercise.

OR

Find out what your TDEE is and eat 20% less than that. After you lose 10 pounds, change it to 10% less than your new TDEE. TDEE includes your exercise, so you would not eat more for exercise with this method.

You wont gain weight in muscle when you are eating less than TDEE.

Brianperkins- lmao! I didn't realize 2lb a week was too much. Oops... I do Insanity in the am and lift weights/30 min cardio in the evening. Throw out what I said about losing 2lb a week. I just wanted to know how many cals I should be eating and how much I should be burning..

"Lmao" is an immature response. You can grow up, get serious about this, and start on a path to improving your body composition in an intelligent manner or you can keep grasping for random numbers on an internet forum. The choice is yours.

Wow. That's a little unnecessarily harsh.

My TDEE is around 2343... So, minus around 500 and I have to eat around 1800 calories daily?

Yes, that would be a good place to start. Try that for a few weeks (ie more than 2 or 3) and adjust from there. Good luck.

Brianperkins- lmao! I didn't realize 2lb a week was too much. Oops... I do Insanity in the am and lift weights/30 min cardio in the evening. Throw out what I said about losing 2lb a week. I just wanted to know how many cals I should be eating and how much I should be burning..

"Lmao" is an immature response. You can grow up, get serious about this, and start on a path to improving your body composition in an intelligent manner or you can keep grasping for random numbers on an internet forum. The choice is yours.

Well that escalated quickly... lmao

Brianperkins- lmao! I didn't realize 2lb a week was too much. Oops... I do Insanity in the am and lift weights/30 min cardio in the evening. Throw out what I said about losing 2lb a week. I just wanted to know how many cals I should be eating and how much I should be burning..

"Lmao" is an immature response. You can grow up, get serious about this, and start on a path to improving your body composition in an intelligent manner or you can keep grasping for random numbers on an internet forum. The choice is yours.

:laugh: :laugh: :laugh:

Brianperkins- lmao! I didn't realize 2lb a week was too much. Oops... I do Insanity in the am and lift weights/30 min cardio in the evening. Throw out what I said about losing 2lb a week. I just wanted to know how many cals I should be eating and how much I should be burning..

"Lmao" is an immature response. You can grow up, get serious about this, and start on a path to improving your body composition in an intelligent manner or you can keep grasping for random numbers on an internet forum. The choice is yours.

Overact much? Get over yourself.