Im trying to lose weight. but i'm WAYYY confused. Can someone help?????

Your customized recommendation:
EAT 1441 calories :: BURN 2141 calories :: LOSE 1.4 lb per week

Reasoning:

Deficits: Your deficit is the difference between how many calories you eat and how many calories you burn. Your recommended deficit is 700 calories. This is the least of your Activity Deficit (760 calories), your Safety Deficit (700 calories), and your Maximum Fat Calorie Expenditure (which cannot be calculated without knowing your body fat percentage).

Activity Deficit (760 calories): This is the number of calories you burn in your daily activities (such as being awake, driving to work, exercising, doing homework, etc.). This is an estimate based on the amount of exercise you indicated you do each week in the form above, averaged out for daily deficit numbers. For sedentary individuals this is 20% of your BMR.

Safety Deficit (700 calories): Nutritionists say that you can safely lose no more than 1% of your body weight per week. For the weight you gave (140 lb), you can safely lose about 1.4 lb per week. Because each pound of body fat contains 3500 calories of energy, your safe deficit is 1.4 lb * 3500 calories per pound per week = 4900 calories per week, which comes to 4900 / 7 = 700 calories per day.

Maximum Fat Calorie Expenditure (unknown without body fat percentage): One study found that body fat in humans can be converted to energy at a maximum rate of 31 calories per pound of actual body fat per day. Any energy you expend beyond this rate comes from your intake of nutrients and the breakdown (catabolysis) of your muscles. Weight loss in most people consists of about 75% FAT and 25% MUSCLE. Since we can calculate the actual amount of body fat in your body using your Body Fat Percentage (if given), we can determine the optimal calorie deficit to focus on FAT BURN instead of MUSCLE LOSS. To optimize your FAT BURN instead of MUSCLE LOSS, you should choose a deficit that does not exceed this value. (Persons wishing to lose muscle as well as fat can ignore this deficit limit.)

BMR 1381 kcal Sedentary Burn 1657 kcal Avg. Daily Burn 2141 kcal Activity deficit 760 kcal Exercise deficit 484 kcal Safety deficit (1%/wk) 700 kcal Recommended deficit 700 kcal Recommended intake target 1441 kcal Expected weight loss 1.4 lb per week Age (years) 19 Weight 140 lb Height 63 inches Ideal weight (BMI=22) 123.2 lb Ideal range (BMI=18.5-25) 103.4 lb - 140.8 lb Amount to lose 0 lb BMI 24.9 (Normal 18.5-25)
BMR
(kcals)

what does this mean?i dont want to be a gym rat like the last two months lol. because i havent lossed anything. i had been working out for 6 days a weak eating 1100 calories (not enough) ive been told and not losing weight. Ive been told to up my calories intake to 1300. I need to know how many calories i need to burn exercising everyday. thank you

I'm not a pro on the whole muscle thing but I know there's weight to be gained in muscle.  many reps of light weight is better than a few reps of large weight.  That difference is small condensed muscle vs. large bulky muscle.  It's possible your body is trying to store the weight, if you're seriously eating just that much and working out that much, I'd say you DEFINITELY need to take a few days off.  I find that I gain weight when I excersize then when I take a couple days off and eat right then I actually lose, maybe that's me and I'm weird but seriously taking a break never hurt nothing.

Something else people talk about lots of jump starting your metabolism and system, basically (and this never hurts) take a day off and just take in tons of calories.  eat pizza and wings they said.  then start the diet over again the next day, this might give you more motivation, relaxation, yadda yadda.  The idea is your body gets used to something and might get stuck there.

I can't tell you what all those numbers mean, but anyone will tell you it's easier for someone very very large to lose weight than it is someone who's in a healthier weight zone.  Sorry I didn't help XD

Here is what it means.

EAT 1441 calories :: BURN 2141 calories :: LOSE 1.4 lb per week

In order to lose weight, you need to eat less calories than you burn.   But if you eat too few calories, your weight loss slows down (that is what has happened to you).

So, up your calories to 1441 calories per day. You can do this eating healthy food: fruit, vegetables, whole grains, beans, fish, eggs, chicken.

sorry, du57y, but the "small condensed muscle" vs "large bulky muscle" is a myth. Women just don't build big bulky muscles unless they are taking drugs or genetically unusual.   Sometimes the scale seems to go up after you exercise because your body stores water when it's repairing muscles and making them stronger.  But that weight goes away, it is nothing to worry about.  You are right, it is good to take some days off from working out and not good to work out hard every single day.

Original Post by alevin:

Here is what it means.

EAT 1441 calories :: BURN 2141 calories :: LOSE 1.4 lb per week

In order to lose weight, you need to eat less calories than you burn.   But if you eat too few calories, your weight loss slows down (that is what has happened to you).

So, up your calories to 1441 calories per day. You can do this eating healthy food: fruit, vegetables, whole grains, beans, fish, eggs, chicken.

sorry, du57y, but the "small condensed muscle" vs "large bulky muscle" is a myth. Women just don't build big bulky muscles unless they are taking drugs or genetically unusual.   Sometimes the scale seems to go up after you exercise because your body stores water when it's repairing muscles and making them stronger.  But that weight goes away, it is nothing to worry about.  You are right, it is good to take some days off from working out and not good to work out hard every single day.

 DITTO alevin! I've lost 170 lbs. in two years four months. Think of your metabolism as a fire; to keep the fire BURNING you have to FEED it. You are not eating enough calories for your activity level. If your body doesn't get fuel it slows down the number of calories it burns regardless of how much you are working out. Our bodies are funny things, and you have to keep it happy so it will make you happy.

I eat 5-6 small meals a day. I have found it depends on what time of day you eat different types of food also. I eat most of my carbs early so my body can burn them off. Eat a small snack before working out, yesterday I ate a light 100 cal. english muffin with 1 Tbs. peanut butter, protein and carbs to give my body the energy it needs to burn fat. I drink a cup of skim milk after a workout to help my muscles rebuild. And you do need at least one day of rest per week to let your body repair itself after all the strenuous things you put it through.

Don't let your deficit go over 700 cal. and the weight will come off slow and steady wins the race!

I was wondering that same thing.

http://www.phord.com/cc/

That is a BMR estimator and tells you what the absolute minimum you should intake to keep your body going. So in the OP the 1441 is her minimum calories she should eat to have a safe deficit which they base on how much you weigh and not being able to loose more than 1% of body weight a week (safely), so she should be eating that as a minimum. Then if you notice, at the bottom it gives a BMR of 1381. This is the absolute minimum someone should eat to keep there body going (of course this is an estimate), but this is what it takes just to fuel your body if you were in a comma. You should never eat less than your BMR. The 'burn' figure in the OP is the BMR multiplied by the activity level, which should correspond relatively closely to what CC says you burn. By the way, the more info you know, the more accurate it will be (i.e. body fat% or waist measurements).

One problem with CC is it doesn't cap its recommended daily intake at your BMR, so it may tell you to eat less than this in some situations. So this is a good way to double check all the numbers and decide what you should be eating. Anyways its a good tool to have when planning your deficits and what not, but like anything else, should be used as an estimate and guide, but what works for you may be a little different.