Sport Calorie Take in

Sport Fitness
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megaten92

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well i know how much calories i need a day using the BMR calculator, my question is to lose weight i have to eat below the calorie take in thing right?
 
To lose weight, you need to either cut the calories by around 500 a day, or by about 20%. Make sure your calories are quality (eating good stuff) and that you don't go too low, or that will inhibit weight loss.
 
Just to clarify, your BMR is how many calories you'd burn if you stayed in bed all day. You need to multiply this number by your activity factor (below) to get the number of calories per day to maintain your weight. To lose, eat 500, or 20% less than this (as deschain said). This is still a rough estimate, no calculator knows exactly how much you need to eat.

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
 
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