Weight Loss
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How many calories should I be eating daily to lose 3 pounds a week?


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I would like to lose as much weight as I can before my vacation and January (and of course continue to after that until I am at a healthy weight). I am 5'9 and weigh 232 pounds. I have lost around 13 pounds since my wife went "overseas" in August. I am now doing cardio 5-6 days a week, eating less, and drinking a ton of water. Last week, I ran 5 miles for 3 days and went on my stationay bike 2 other days. I have not lost a pound (or even half of a pound) last week or since last week for some reason. I am not sure if I am eating enough calories. I find it hard to stuff over 2000 calories of food into my mouth based on my body weight, but if that is what I have to do to lose 2-3 pounds a week, then I guess that is what I have to do. How many calories do you suggest I eat on days that I don't do cardio? How many on days that I do? Is there a site that can calculate this (that is accurate and suggested)? Any help would be appreciated.

 

Edit: By the way, I am a 25 year old male.

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Gonna have to make some assumptions, since I've only got part of your info.  Are you male?  And how old are you?

Assuming you're male, and about 30, and lightly active, you burn around 3000 calories *before* exercise.  You'd need to add your exercise calories on top of that, and if you have a really active job, it's closer to 3400 cal/day.

3 lbs a week might be a little much to aim for, since you'd be eating 1500-1900 cal/day to get there, and that's not much food for an active man.  Also, while it'd be doable at first, you'd have to slow down as you lose weight - losing 1% of your body weight a week is what's advisable.  Personally, I'd aim for 2 lbs a week, and eat 2000-2400 a day.

Eat more when you exercise, too :)

Hope this helps!  Numbers were run through here:
http://www.bmi-calculator.net/bmr-calculator/

And corrected for activity level here:
http://www.bmi-calculator.net/bmr-calculator/ harris-benedict-equation/

#2  
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Actually, if ur so active and eating no more than 2000 calories per day and still not losing weight then I would assume your not eating the right foods! Sometimes it's not about calorie counting but quality food! 320 calorie burger is not the same as 320 calories of vegetables! As you haven't mentioned what kind of diet your are on or what foods you eat, one can only assume your not eating the right things. Stay well clear of processed foods. Even if it says low fat! They are packed with hidden sugars and additives that make the food taste edible! If you want low fat foods without the sugars, additives, and bad fats, make it yourself! Also, keep away from fizzy drinks including energy drinks. Useless calories is what they are. If you need energy, get a good nights sleep or a little shot of espresso. Good luck, would love to hear ur progress.
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