Can anyone please help out with simple calorie question for fat loss?

[crayonofdoom]

If I am 239 lbs, 27% BF and using HST 3 days per week (mon, wed, fri) along with Strength Shoes on the same days and cardio on tues, thurs, satuday, what would my total calorie intake be in order to lose about 1.5 lbs - 2 lbs of FAT per week? I've been going with about 80 grams of fat, 380 carbs and 235 grams protein each day with a bit more carbs on monday, wed, and friday. I think that comes out to about 3,180 or so calories.

strength shoes consist of for one month (each month is progressivly more difficult adding more exercises, longer durations, and more sets.):
5 x 50 yrd. runs
4 x 25 yrd. high knee
4 x 25 yrd. buttkicker
3 x 15 second crazy legs
4 x 25 yrd. carioca
3 x 25 yrd. quick feet
4 x 25 yrd. power slides
5 x jumping (knee to chest)
5 x 50 yrd. sprints

cardio is 25-40 minutes of jogging/brisk walking, lap swimming, cycling for up to an hour, walking on an incline on a treadmill combined with jogging flat for up to 40 minutes.

 

[Senior Woonaki]

gurus, correct me if I am wrong... here goes...

I think your weekly caloric total has to be 3500 calories under maintenance for the week. Two pounds would be 7000 calories or a thousand a day... I would consider multiplying my bw * 10 that would put you at about 500 calories under from diet and you could probably pull off another 300 to 500 from your activity...

I am not sure if you would want to go under 10 * bw....

Eat clean! No potatoes, bread, pasta.....

Good Luck

239 * 12 = 2868 for maintenance
239 * 10 = 2390 while dieting

 

[SeymourCuts]

Just remember to look at any caloric recommendations for X amount of weight loss as guidelines. Metabolisms can vary greatly from one individual to another relative to a number of genetic, activity, and diet factors. The only way to truly understand your body is through a little bit of trial and error starting with some basic guidelines and then keeping close tabs at least weekly at the same time on your bodyweight and bodyfat measurements making adjustments to your diet accordingly.