Avoiding Starvation Mode....your NET calories

Ok, if you are like me, who has struggled with the exact concept of what and what not to eat of your NET calories, thus finding out that you have put your body into starvation mode and have plataeu'd in your journey.... struggle no further.

Here is the old school calculations to figure out the total calories you need in a day depending on how much you want to lose.

(1) Take your weight and x 10 that is your resting metabolic rate (RMR)
(2) then take your RMR and x by 10% if your lifestyle is sedentary, 20% for moderate daily activity, or 30% if you are really active (this is outside of your workouts) that is your Daily Activity burn (DAB).
(3) now figure out your workout calories burned on average: your Daily Exercise or DE.
(4) subtract you caloric deficit (CD) which would be to lose 1lb a week it will be 500, or 1000 to lose 2lb a week. (never go above 1000 deficit)
(5) RMR + DAB + DE - CD = your calorie target for the day (what you should be eating in a day this is what MFP calls your NET calories).