Guys, your BMR is the rate of calories you burn while you do absolutely nothing. You need to times your BMR by your activity level.
My BMR is 1400, but do I eat 900 calories a day? Hell no! I would starve! The actual calories I have to eat a day to maintain my weight is 2000. I subtract 500 from that number so in theory I lose apound a week eating ~1500 calories.
Once you get your BMR, times it accordingly:
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Unless specifically told by a doctor, going under 1200 calories a day is very dangerous... I did that mistake and am really regreting it now. I am just trying to save you from that mistake..
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