How Many Calories Should I Burn?

I have a BMR of 2279.6 how many calories should i burn to lose 2lbs a week if i have a 2000 calorie diet. 720 a day?

Answer:

First of all, TEE, or total energy expenditure would be a better indicator since this represents how many calories you’re burning throughout the day, rather than only at rest.

Your TEE is found using a formula that uses your RMR (rather than BMR) and your daily activity level (ie sedentary, somewhat active, very active, etc). It also uses gender, height, and age, and body weight.

But, for calculations sake, let’s assume you’re going to burn 2280 Calories per day on average to determine how many Calories we need to burn to lose two pounds a week on a 2000 Calorie diet.

First of all, 1lb of body weight = 3500 Calories and 2lb of body weight = 7,000 Calories

So, what you’re going to need to do is create a 7,000 Calorie deficit per week, meaning that your body has to burn 7,000 more Calories than it will need.

2280 X 7 = 15960 kcals/week [this is what your body needs to maintain weight]

2,000 X 7 = 14,000 kcal/week [this is the number of Calories you plan on eating per week]

15,960-14000 = 1,960 [This is your Calorie deficit with no additional exercise]

So, with a 2,000 Calorie diet, we’re at -1,960 per week

In order to burn 2 lbs a week, we need to be at a 7,000 Calorie deficit.

so….

Now we just take 7,000-1,960 = 5,040kcal/week

divide this by 7 days and you get 720.

Yep, you were right

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