New and needing help

[Karl3]

Hi everybody

My name is Karl and this is my first time posting here. I am attempting to get to a healthy weight and I am not sure if I am doing this correctly. I used some online calorie calculators to help plan my weight loss schedule and this is what I have come up with. Please feel free to educate me if this is not a good plan.


I am 5'7" and my weight is 205. My target weight is 170 which is a loss of 35lbs. I gave myself 6 months to do this meaning that I need to lose roughly 2lbs per week. In order to do so my calorie intake should not be above 1376.04 calories per week.

At my size jogging for one hour will burn 651 calories. So, if I am making a deal with myself that if I choose to go over my calorie limit, I can supplement it with a jog that will move my calorie intake below the limit of 1376.

So that is the basic plan and being a beginner at this, I guess I am just looking for reassurance that I did this right and my goals are realistic. Thanks!

 

[iluvmy3js]

Karl,

First off I am assuming you mean 1376.04 calories/day not week. Even in that case 1300 calories a day is not very much. Understand this - your body has what is called a BMR (basal metabolic rate) which is the amount of calories you burn just laying in bed all day not doing anything. I used a bmr calculator and your BMR is probably 1900-2000 calories burned in a day doing nothing. Take normal daily activities like walking around the house or office and include 1 hour of exercise and you are probably burning close to 2800-3000 calories a day. If you only eat 1300 calories a day and burn 2800 calories a day you have a calorie deficit 1500 calories. In order to burn 1 pound of body fat you must burn 3500 calories which means you would lose 1 pound in 2.5 days. The problem with that is 1300 calories is very little and will not supply you with the energy you need to get through the day and workout. I eat 1800-2000 calories a day and burn around 800 calories through exercise 5 days a week. I have lost 78 pounds in 6 months that way. If your body feels it is being starved (which it probably will on 1300 calories) it moves pretty slow and you don't lose weight fast. you have a keep it active by eating small amounts of nutritious food 5-6 times a day not to exceed 2000 calories/day. That along with 60-90 minutes of cardio and strength training will give you the results you need. Not trying to preach just trying to help