Sorry to ask x

I don't know the science/math of it all, but I can say that when I eat back most of my calories, I do not see a change in my weight...depends on your goal, I guess.

I always eat back a portion of my exercise calories. If you want to look at your MFP calorie goals on weekly terms rather than daily, that's fine as well. A lot of people just average the week. I wouldn't run large deficits on the other days so you can go wild on the weekend, but saving up a few calories here and there for a few drinks doesn't hurt. I would caution you to set limits on your alcohol intake (as in, I'm going to have 2 or 3 drinks when I go out, no more) because you are new to MFP and getting used to logging and how things work. Not because alcohol is bad, it just tends to lead to more drinks and usually food that you weren't planning on, and logging that has a tendency to make some people get discouraged or want to quit before they've gotten into their groove.

Thanks guys I have worked my bmr out on a few diff calculators last one been mfp one so I'm going to go with 1550 calories a day the exercise calories I earn I'm going to use them for my alcohol on weekends which will be bottle of wine 580 calories or Vodka diet cokes 500-650 calories I have a HRM so my calories burned will be accruatexx

You don't want to only eat your BMR, you want to eat the number MFP gives you. The MFP number already contains the calorie deficit to lose x lbs per week (whatever you put in). And having a HRM does not make your calorie burns accurate because:

1. HRMs are only accurate for steady state cardio. If you are walking, running, ellipting, or anything like that for a period of time at the same speed and level of intensity, the formulas in the HRM work well enough. If you are doing any other kind of exercise (weight lifting) or any kind of interval when you exercise harder or faster for a short period of time, your HRM reading is pretty much worthless.

2. HRMs do not just count exercise calories. It measures your heart rate during that period of time, but all those calories are not exercise calories. You would burn some of those calories anyway just sitting on the sofa and existing. So the number is going to be inflated anyway.

Just wanted to let you know so we don't see you back here in two weeks wondering why the scale isn't moving.

I thought you are meant to use BMR or TDEE to calculate calorie allowance that's what everyone says on here ???

TDEE is the amount of calories you need to eat to maintain your weight. Many people use 0.8*TDEE to calculate their calorie goal.

BMR is sort of the lower bound many people use. BMR is the amount of energy your body needs to function, before you even add in calories burnt from moving around or exercising.

I thought you are meant to use BMR or TDEE to calculate calorie allowance that's what everyone says on here ???

No. When you're brand new it's a terrible idea to over-complicate things. Trust the system. With 30 lb. to lose, set your goal no higher than 1 lb. per week. Learn to log everything you eat accurately & honestly. Weigh your food.

Log your exercise, and eat back all your exercise calories for a few weeks. If you're not losing, eat back half your exercise calories for several more weeks.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Thanks it's hard when hearing many difference things I tried finding sticky things people were telling me to read but can't find them! I will read this link and will go by what mfp gives me which is 1450 an eat back exercise calories I earn thanks

Perfect!
A nice simple plan using MFP exactly as it's supposed to work.