Does BMR factor into total calorie deficit?

I know CC says that your total daily calorie intake/deficit includes your BMR, so does that mean that I can hypothetically have a 1200 deficit? Because that seems really odd and I've only heard about calorie deficits being like 300-500, which doesn't include BMR...?

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Confused regarding calorie targets and exercise :/

I'm 5'4 and weigh 140lbs and want to eventually get back to 112lbs, although at the moment my goal is 120lbs. 

Using the calculator it recommends that I eat 1200 calories however that would be quite a struggle for me, except on days where I'm just not hungry...which are about once a week.

So if I eat more than that but exercise, will I still see results?

For example, if I ate 1700 calories, exercised enough to burn 500 then would the overall be 1200? Or does that not work?

Because I think 1200 is unrealistic for me personally, I'm happy to eat around 1600 and exercise if that doesn't ruin my goal. 

But also, would the exercise push up my general activity level and change my calorie target? :/

I would much prefer to exercise more and eat more, but I want to be as accurate as possible with my calorie information otherwise there isn't much point in attempting to keep track of it all. 

Thanks for the help! :)

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High calorie liquid options?

What else can be used to supplement calorie intake besides drinks like Ensure and Boost? Right now I'm using baked treats to supplement my calorie intake.

I am about to start a new part-time job and I don't want to look like a greedy person by munching on pastries or baked treats at work. That just wouldn't make a good impression on my colleagues.

There is also lack of availability of Ensure-type drinks where I live. There is a GNC that sells the mass-gaining drinks...but yuck!

Can I drink little packs of chocolate milk instead? I don't like fruit juice or plain whole milk. I know the calorie-dense snack options like nuts and PB sandwiches that I can take to work, but I'm looking for suggestions for drinks.

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400 calorie lunch recipe

Looking for some 400 calorie or less lunch ideas I can take to work that doesn't require a lot of cooking any ideas - Christy

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calorie consumption

Hi, I need a little help or really some opinions with how many calories I should consume and still be on track to lose a little weight(ideally no more than 9lbs). I am 5'6.5 and 133.6lbs, 22 and female. I did my BMR which is around ~1439 and then multiplying that by 1.55 for moderate activity gives me ~2,230. Then I subtract 500 which allows me 1,730. Now I've always counted calories since forever I can remember and have always ate around 1500 to 1600 max when I'm in a routine (I don't count when I have cheat days every so often). 1,730 seems high to me anyone else think different? What I really mean is I am terrified to eat more and perhaps gain! By moderate activity, I will help specify, I do hot yoga 2-3 times a week, strength training 2x a week and cardio 1-2 times a week( I know I should be doing more cardio but I hate it) all of these activities for 1 hour. I burn anywhere from 200-500 calories according to my polar heart rate monitor. Any advice would be greatly appreciated :)

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Gimme the Low-Down on Calorie Intake!

First off, hi everyone!  This is my first post on the forums, so please be patient, this may have already been asked and answered.

My question is, I have heard this starvation mode thing flying around my whole adult life, I have heard its true, I've heard its false, I am not sure what to believe I just want to do what is healthy for ME.

That being said, I am currently eating around 1500 calories a day, and burning an extra 500 a day with exercise.  So, 1500-500=1000 which is apparently below the dreaded 1200 calorie mark.  If I continue exercising and eating 1500 calories, will there be an adverse affect on my health?  I would hate to hurt myself while trying to better myself!  Any input would be helpful!

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Calorie Cycling

Has anyone had any success with calorie cycling?  I wanted to try carb cycling, but I don't want to give up my bowl of fruits at night-I think I would have to do that for the low carb day!  I am in the range of losing the last ten pounds and I am having an awful hard time reaching my goal!  Any advice?

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low calorie lunches

I find it really hard to find low calorie lunches that are easy to make and I can take to college. Does anyone have any suggestions?

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do I have to eat my recommend calorie to lose weight?

It says for men that I should eat 1500 calories but since I have a herniated disc I can't run or anything but walk for so long only. So I thought less calories the better. So I've been eating fish and juicing veges and fruits. 1 cup of juice of vege/fruit and 2 fish. One for breakfast and lunch. Since I started I lost about 7 lbs. but I consider 2-5 lbs water weight. When I started this app I was at 176. Now I'm 173.

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Too Few Kids Use Fast-Food Calorie Info, Study Finds

Girls and obese children are likelier to take advantage of this knowledge

By Mary Elizabeth Dallas

HealthDay Reporter

THURSDAY, May 23 (HealthDay News) -- While some fast-food chains are required to provide calorie and other nutritional information to help customers make informed choices, kids who eat fast food at least twice a week are 50 percent less likely to use this information than kids who eat fast food less often, according to a new U.S. study.

Those most likely to use the calorie information are girls and children who are obese, said the researchers from the U.S. Centers for Disease Control and Prevention.

The study was published online May 23 in the Journal of Public Health.

"Our findings are important given the high prevalence of obesity among youth and the adverse health effects associated with obesity," study lead author Dr. Holly Wethington said in a journal news release. "It is encouraging that a large number of youth, particularly youth who are obese, reported using the calorie information.

"This may have potential to lead to improved food and beverage choices as a way to manage weight, although more research is needed to assess whether youth know how many calories they should consume in a day given their activity level," added Wethington, of the CDC's division of nutrition, physical activity and obesity.

Childhood obesity has tripled in recent decades, partly due to fast food that is higher in calories, salt and fat than food prepared at home, the CDC researchers noted. In conducting the study, they analyzed mail surveys from 721 kids ranging in age from 9 to 18 years.

The survey, done in the fall of 2010, asked the children how often they ate fast food, and if they considered the calorie information on the menu. They were also asked if this information influenced their food choices. The researchers also considered the participants' age, gender, height and weight.

Fifty-six percent of those surveyed were boys, and while most of the children were a healthy weight, 13 percent were obese.

The survey revealed that 66 percent of the kids said they ate fast food once a week or less, and 34 percent reported eating fast food two or more times a week.

Forty-two percent of the kids said they considered the calorie information when making food choices; nearly 58 percent said they never used it, the survey found.

Girls were 80 percent more likely to consider calories than boys, and obese children were about 70 percent more likely to use calorie information.

Those eating fast food twice a week or more were 50 percent less likely to consider calorie counts than the kids who ate fast food less frequently, the investigators found.

The study authors suggested that public health and school officials could create educational programs designed to help young people understand calorie information so it can become a part of an overall weight management strategy.

"This welcome research adds to our understanding of young people and their food choices," Lindsey Davies, president of the U.K. Faculty of Public Health, said in the news release. "It's good news that some young people want to understand more about the food they're eating and are using calorie information when they eat in fast-food restaurants."

However, to fight the obesity epidemic, Davies added that it's important to know why young people choose to eat fast food so often. Legislators could help tackle the problem by banning trans fats, which have no nutritional value and can increase the risk for heart disease, she said.

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Are you indulging in your favorite dishes a little too much this holiday season? Have you gotten the job of your healthy diet or workout regimen? Do you have trouble fitting in your jeans? If you have, then you might be interested in learning about alternatives to commercial gym memberships. This is especially true for anyone who is afraid of going to the gym, but want the flexibility they offer. The aim of this article to discuss how to choose a weight loss center, because they are viable alternatives for achieving weight loss goals.
The first thing you should consider when choosing a weight loss center is flexible working hours. With the busy schedules that we all have, it is crucial for a fitness center, flexible working hours to accommodate our schedules to find. Everything without hours outside of a typical workday is just awkward. You want a fitness to the hours of operation that allow the busy life you have to in addition to offer you the flexibility to exercise when it is most convenient for you to have.
The second thing you should consider when choosing a weight loss nutrition center. Make no mistake, the diet plays a crucial role in weight management, so do not kid yourself about not having to pay attention to what you put in your body. Or find nutrition education in the form of a staff nutritionist or other means, a fitness worthwhile to offer some sort of nutrition.
The third thing you should look for in a gym, the availability of personal trainers. For those who need help after a committed and effective workout regime, personal trainers are a reliable option to improve your physical condition and to encourage activity. If you have the extra incentive afford trainers are a valuable resource for learning healthy physical routines and maintaining a healthy body weight.
The last thing you should consider when choosing a weight loss center is different fitness activities. Let's face it, when it comes to working out, a kind of equipment does not work for everyone. Look for a fitness center that has classes, equipment and other activities such as swimming pool, sauna, squash courts and tennis courts to help break the monotony of the dreaded treadmill while you work to lose weight.
Whether you are diligent about maintaining your figure throughout the year, the holidays often presents a new set of challenges in maintaining your figure, even the best intentioned of us. You should be aware that you are not alone, or should you suffer through to commercial gyms where everyone is already fit. There is a good alternative to going to a commercial gym, but like finding the right gym, you should know how to find the right weight loss center. Specifically, there are three things you should consider when choosing a gym, they include flexible working hours, nutrition and various fitness activities.
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Healthy Weight Loss

In most healthy weight loss articles that you read it seems that the developments focus on cutting fat and lowering your carbohydrates. What are all fine and good, but there is much that seems to be missing in between. I believe most of the time our health is not really focused on as much as the weight loss itself. You can lose weight and still unhealthy.
So in healthy weight loss products should be a balance. Just because someone off the pounds by going on a low fat, low carbohydrate diet is not to say that they are healthy. I have lost weight doing these diets and felt so weak at times and not very healthy.
What is the answer? I think the answer is that we just do not get the vitamins our bodies need. It is not that losing weight is that bad is good, but we can deplete the nutrients that we need if we do not supplement. This is so important, especially as we age and are past our reproductive years. Time has a way of telling us we have more of something in our body that we do not get.
Yes, I think that eating healthy can be done by the things that I mentioned earlier. It is better for your heart, joints and every facet of your body. The facts are we need extra help that is where vitamins are so important. We need healthy weight loss products to people on the facts and issues to lead a healthier lifestyle. Not quick fixes where we lose 30 pounds and gain back 50. No there is enough of that just to look around and I bet you see people who have done it. We have not only a good meal plan, but added also the health of our body products that will keep diseases.
I personally have taken vitamins for the last 7 years and can say that very little I am in the office of the doctor. I can also testify that a good quality vitamins help me not feel hungry. I think this is because my body gets what it needs every day. I have personally been on a product for 6 weeks and have more energy than I've had in years. I eat well and drink 2 shakes a wonderful day and I am losing weight, but I get healthier because of all the vitamins in the product. Life is short and healthy helps us to live a much happier life and is not that what we all want. Start today and enjoy a healthier, happier life.

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Walk And Lose Weight - Easy Weight Loss Exercise For Anyone

If you are very overweight, many ways to practice is just too much. You can even so frustrated that he landed after a trial period. This is no way to lose weight. You must find the exercise you do consistently. But if you can do is to go, you wonder if you can just go and lose weight.
Walking is great exercise because it is so easily available. Anyone can even begin to start walking program to lose weight. In fact, if you have not been active for a long time to go is the best to start with activities to build strength and endurance for other activities. And yes, you can go and lose weight.
The key to weight loss from walking in intensity, duration and consistency. Do not worry if you can not fast or go too far at first. Start slowly and work up to more strenuous hiking, as you can.
The best weight combustion intensity is 60 to 70% of your maximum heart rate. For the purposes of the weight of walking, you can find your maximum heart rate by subtracting your age from 220 Therefore, the maximum heart rate for 50-year-old is 170 beats per minute. Work in the intensity of 70%, 50-year-old would lose weight by keeping your heart rate to a target of 119 beats per minute.
If no pulse, or have problems with counting the heart rate to the intensity of the trip by talking to estimate. If you can not continue the conversation, you work too hard. Pull back a little until you can comfortably walk and talk.
The losses of time, the period of the exercise, at least 30 minutes. It is 30 minutes at your target heart rate, not counting warm-ups. Of course, probably not be able to do it at first sight, it's okay. Just do what you can, and more as you get fitter.
When you start your program, pedestrian only help you lose weight if you are consistent. Ga at least five days a week. Do not despair if it seems that it does not work. Slow weight loss, build fitness, how can you do with the walking program is better. These effects are cumulative, and eventually you lose much weight.
Walking is ideal to lose weight, because you can adapt to your needs. Start your program with easy walking. If you are in better condition, increase the intensity. Try walking when you are ready for more demanding. Depending on your state, you can go and lose weight at all levels.
Research has shown that the high intensity burn time five times as much abdominal fat as moderate walking. Start your weight loss with sticks. Nordic Walking involves the upper body in normal walking, easier to increase your exercise intensity.
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Three Most Common Weight Loss Diet Myths

Discover these common myths you should know when to follow a weight loss diet.
You will be surprised when they learn about diet myths that so many of us are programmed to believe the gospel.
Why some people can easily lose weight if you feel like you are hungry on a weight loss diet and still can not seem to have something to lose?
The general view is that our differences in metabolism and genes are the cause of these differences, and metabolism did not play his role. The more you train, and the more you lose muscle mass, the higher your metabolism, and the more calories you burn per day. The metabolism is not the only factor.
What goes into your mouth to determine whether you win or lose. But it is not generally understood in calories or generally experienced "bad" foods such as fat, which makes us gain weight.
It all depends on the type of food you eat, and these common myths can really surprise you!
First Fat makes you fat.
So many have learned that fat is what makes us gain weight. Eat a low fat content. We've heard it again and again. Fat is not the cause of rising obesity numbers in this country.
The wrong kind of carbohydrates are the culprit for the further increase in obesity, especially in children. So much of our diet is based on the highly processed white flour products, and we must avoid the bad carbs.
So, no more pasta, bread and muffins, cakes, sugars, cakes and alcohol. The only carbohydrates we should eat for optimal weight is non-starchy vegetables and whole grains such as wheat berries, oats, legumes, button and brown rice.
Lower Calorie restriction makes us lose.
It is true that reducing our calorie intake will help us lose weight, but there could possibly keep this kind of low calorie diet for a long time? Certainly not for a lifetime. Low calorie means low energy and feeling hungry all the time.
Eating foods that cause an insulin reaction is what makes us gain weight. And it also leads to diabetes with continued use. An insulin response leads to a hormonal disorder that causes us to store food as fat. We do not want to store fat, we want to burn fat!
Just learn to foods that our blood sugar levels, even without major changes to dinner, and the pounds will disappear. In fact you can eat as many of these foods that you want and still lose weight!
Third, if your "fat gene", so losing weight is hopeless.
So many people feel powerless when they try to get their weight under control. How come some people can eat as much as they want but never seem to arrive?
Once you learn what foods are safe to eat, so you can eat as much of them as you want and still lose weight. Just be you did not sneak into the offending foods.
And do not worry ... There are many good foods on this weight loss diet that satisfies your cravings and make you feel like you do not even have a diet at all!
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