Advice

[beep]

hello


i have never tried to lose weight before, but now i'd like to lose a few lbs.

i'm male, 5'9", 170lbs, 32yrs old
i have been doing moderate resistance training 3days a week for a little over a year now.
i walk everyday for about 1.5 miles around 3.5 mph
BMR calculator says i am around 2500 calories a day
fat calculator says i'm around 26% fat

i am mostly interested in changing my diet, but am open to any changes in exercising that would help. i have a food scale and a nutrition calculator/ calorie tracker.

i guess need to know how many calories a day i should shoot for. i defiantly want to keep as much muscle as possible. i would like to try to lose 1 or 2 lbs a week, or more if thats not unhealthy.


thanks in advance
aaron

 

[Mad4Chillas]

well if your BMR says that you should be having around 2500 Calories, at your activity level subract 500 calories from that number. 7 days a week x 500 cal defecit = -3,500 calories per week which is equal to 1 pound of fat. So your intake could probably be around 2,000 cals/day, but do whatever you feel comfortable and satisfied with!

 

[beep]

thanks Mad4Chillas! i'll start with that as a daily goal.