can someone explain RMR to me?

[Cbelle]

Assuming my RMR is 1400 and I burn 300-600 calories per day with exercise, do I need to add taht 300-600 to my RMR to achieve weight loss or would that be to maintain? I get the idea that I should dip below 1400 but its the other that has me confused.

 

[naughtoj]

You take the total of the two.., say, 1800 calories, and this is what you currently burn every day with your current activity level. You really should not dip below 1400, because if you stay at 1400, you will still be in a calorie deficit of 300-600 calories per day (on account of the exercise). Multiply this by six days per week and you have anywhere from a 1800-3600 caloric deficit per week. It takes a 3500 calorie deficit to burn one pound of body fat. So, in my calculation, that would be just about right, without completely starving yourself. I would watch it close though, start at 1400, but you may need to add some calories to that, especially on the days that your exercising reaching that 600 calorie level. Don't let yourself get hungry! Remember, a certain amount of discipline is required to lose fat, but you don't want to lose that hard earned muscle either, and you want to be able to build some muscle too. Keep that in mind, and try not to get too excessive with the calorie deficit.


Good Luck!!!