Yea,
I found out that to safely lose 2lb of FAT a week you must take away 750 calories from your BMR and do roughly 30 minutes of moderate-high exercise to burn 250 calories. This in total will be a huge cut down of 1000 calories a day, and if 1 lb is 3500 calories then 1000 x 7 (7 days in a week) = 7000 calories, which is 2 lb a week!
So for me, my Basic Metabolic Rate (BMR) is 2040. So i take away 750 calories which equals 1290. THAT is what i am allowed to eat in a day. On top of that, i must exercise for 30 minutes moderate-high intensity to burn approx 250 calories (1 hour of moderate-high intensity exercise burns around 500 cal) Although, this is only a rough guide, and you are better off using an online calculator to find out what you would really burn in half an hour.
I used this:
I found it while browzing the net, and it has better detail on cycling (i like cycling) and has cycling under 10 mph. (thats usually how fast i go because im not very strong) But for me it said i will burn 239 calories every HOUR on a bike. So that means i eat 1290 calories a day AND go cycling for an hour. Im not sure i can be bothered with that every day, so i could make some small adjustments for the days i dont do it, and only eat 1000 calories a day, which isnt very safe.
Anyway i hope this helps.
P.s. The fact that i need to cut out 1000 calories a day to lose 2 lb a week is coincidence. Say if your BMR is 1600 calories, you would still need to cut out 1000 calories. Although this would be very difficult, so exercising would be a MUST if that was your BMR. You cannot lose weight with 600 calories a day, you would have to eat about 1300 calories and burn more than half of that off to lose 2 lb a week.
Correct me if im wrong.
I found out that to safely lose 2lb of FAT a week you must take away 750 calories from your BMR and do roughly 30 minutes of moderate-high exercise to burn 250 calories. This in total will be a huge cut down of 1000 calories a day, and if 1 lb is 3500 calories then 1000 x 7 (7 days in a week) = 7000 calories, which is 2 lb a week!
So for me, my Basic Metabolic Rate (BMR) is 2040. So i take away 750 calories which equals 1290. THAT is what i am allowed to eat in a day. On top of that, i must exercise for 30 minutes moderate-high intensity to burn approx 250 calories (1 hour of moderate-high intensity exercise burns around 500 cal) Although, this is only a rough guide, and you are better off using an online calculator to find out what you would really burn in half an hour.
I used this:
I found it while browzing the net, and it has better detail on cycling (i like cycling) and has cycling under 10 mph. (thats usually how fast i go because im not very strong) But for me it said i will burn 239 calories every HOUR on a bike. So that means i eat 1290 calories a day AND go cycling for an hour. Im not sure i can be bothered with that every day, so i could make some small adjustments for the days i dont do it, and only eat 1000 calories a day, which isnt very safe.
Anyway i hope this helps.
P.s. The fact that i need to cut out 1000 calories a day to lose 2 lb a week is coincidence. Say if your BMR is 1600 calories, you would still need to cut out 1000 calories. Although this would be very difficult, so exercising would be a MUST if that was your BMR. You cannot lose weight with 600 calories a day, you would have to eat about 1300 calories and burn more than half of that off to lose 2 lb a week.
Correct me if im wrong.
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