Tracking calories question

Kimia

I have worked out my BMR (using Gem's equation) to be 1988 without calculating my exercise needs because I'm confused.

Let's say my BMR is 1988 + an average of 300 calories a day through exercise = 2288. To lose weight I take about 15% off - about 1940.

When recording calories consumption per day, should I also be including calories burned through exercise? Or have I already done that above?

I'm trying to figure out my net calorie deficit (calories consumed - calories used = net calories - BMR = net calorie deficit) but it looks like my BMR already includes calories used!

Onanon

2288 is what you expend (very roughly) every day. If you were trying to maintain weight, you'd eat to hit around 2288 calories a day.

Sine you're trying to go 15% under maintainance, try eating roughly 1940 calories a day.

Kimia

I feel like 1940 calories would make me gain weight! Also, do I minus calories burned through exercise from the 1940?

traco

I've been working on losing weight and I have stopped counting cals burned in exercise. These figures can be difficult to be 100% sure of plus in terms of mindset I think you can start using them as an excuse to be a little slack on the eating plan or to eat something extra.

If I was in maintenance mode I would count them but thats just me personal take. Think of them as insurance.

Best of luck