Still a little confused?

really Chris? I obviously need to switch to bourbon....

Find your maintenance, eat at a deficit to that, around up to 500 (If this puts you under 1200, then decrease the deficit, you can increase it by exercise). Pick up heavy things, put them down again, and move around; these two things will increase that deficit.

How do I find my maintenance?

You read the wealth of information contained in the link I gave you.

Find your maintenance, eat at a deficit to that, around up to 500 (If this puts you under 1200, then decrease the deficit, you can increase it by exercise). Pick up heavy things, put them down again, and move around; these two things will increase that deficit.

How do I find my maintenance?

I don't understand how 'maintenance' differs from TDEE.

Anyway, you don't need to know either exact number. Pick whichever estimate you want or go in the middle. Subtract 500-1000. Ignore BMR. Don't go below 1200. Do that for several weeks and check your results. If you're not losing 1-2 lbs/week, eat less (though stay above 1200) or move more.

Ah, so you're calling BMR/RMR maintenance? I'm used to seeing maintenance refer to the calorie level you'd eat at to maintain your weight.

No. BMR is maintenance because that is what it is.

Definition: Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain normal body functions. It is the amount of calories per day your body burns, regardless of exercise. It changes with age, weight, height, gender, diet and exercise habits

If I pick 1700 and deduct 500 that leaves only 1200cals. so far I have not lost a lb plus as I lose weight if I have to adjust I will be on very low cal when I reach my goal

Don't go below 1200. If you want to lose more than a lb. a week you'll need to up your activity level so you burn 500 more calories a day (assuming 1700 is accurate, which we have no idea. 1700 is pretty darn low so it's probably higher.)

So you've been eating at 1200 and have not lost anything? How long has it been since you've been eating at that level? How long since your body changed at all- scale weight, clothing fit, anything?

You're trying to lose over 100 lbs? I don't think your TDEE could possibly be 1700.

Ah, so you're calling BMR/RMR maintenance? I'm used to seeing maintenance refer to the calorie level you'd eat at to maintain your weight.

No. BMR is maintenance because that is what it is.

Definition: Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain normal body functions. It is the amount of calories per day your body burns, regardless of exercise. It changes with age, weight, height, gender, diet and exercise habits

A lot of diet plans use the word "maintenance" to refer to the phase where you maintain your weight. I've never seen it used for BMR.

Find your maintenance, eat at a deficit to that, around up to 500 (If this puts you under 1200, then decrease the deficit, you can increase it by exercise). Pick up heavy things, put them down again, and move around; these two things will increase that deficit.

Keep focused and determined and you will lose weight, simple.

Also, read: http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

Aparrently my maintenance is 2324 so if I minus 500 that leaves 1824 to lose weight. seems an awful lot to me

There is no reason you can't subtract 1000 and aim for 1300.

Find your maintenance, eat at a deficit to that, around up to 500 (If this puts you under 1200, then decrease the deficit, you can increase it by exercise). Pick up heavy things, put them down again, and move around; these two things will increase that deficit.

Keep focused and determined and you will lose weight, simple.

Also, read: http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

Aparrently my maintenance is 2324 so if I minus 500 that leaves 1824 to lose weight. seems an awful lot to me

There is no reason you can't subtract 1000 and aim for 1300.

So I eat at 1300 but what happens when I lose 10lb? I will have to eat even less cals then

No, you can likely just stick to 1200 and still lose. It will just slow down a bit.

Aparrently my maintenance is 2324 so if I minus 500 that leaves 1824 to lose weight. seems an awful lot to me

There is no reason you can't subtract 1000 and aim for 1300.
[/quote]


Yes, there is. Someone with hardly any weight to lose should not be eating at a 1000 calorie deficit. (waits for MFP experts to back me up here...)

quote from link given "To lose fat, eat 10-12*[current bodyweight in lbs] kcal per day" so I weight 166lb x 10 = 1660 right

However to maintain my weight it states " To maintain a bodyweight, try to eat about 14-15*[current bodyweight in lbs] kcal per day" so that would be 166 x 14 = 2324

to lose 1lb of fat I need a 500cal deficit = 2324-500 = 1824

So if I eat around 1600 I will be in deficit of about 724cals per day, which adds to about 1.5lb per week weight loss.
Does this sound right?

How can I be sure the calculation of 14x body weight for maintaining is correct?

Ok, you do NOT have 61kg to lose. I'm reading your ticker wrong!

You don't have to know if any of it is correct. It's all always an estimate. You just need to pick a value that sounds reasonable to you and stick to it, and see what happens. 1600 sounds reasonable. Good luck!

Calorie cutting is not always the answer! A lot of fitness experts highly recommend AGAINST cutting calories to lose fat. Cutting calories puts your body into starvation mode and you actually can start to store more fat. It can some times work in the short term, but over time, your metabolism slows and you start to gain weight again.
I've been eating a high protein diet, with a minimum of 2,000 calories (my bmr is 1300), and 2,200 calories on days I work out. I lift weights and do some interval training once a week. I've been steadily loosing fat, toning my muscles, and I've lost more than an inch so far. You don't have to starve yourself!
Read "New Rules for Lifting for Women." it has great advice, recipes, and workouts from leading experts in nutrition and fitness.