Calories In

[Baby_Cakes]

I have calculated my BMR to be 1599.2

I am assuming that to loose 1lb a week I need a defecit of 500 a day - so if I lower my calories to 1100 a day I should loose a pound a week - is that right?

Exercise will be calories on top, so this shouldnt affect the equation if I am not eating back exercise calories should it.

I'm just thinking crikey that is a lot of calories for my normal daily diet:
Breakfast - Branflakes with cinnamon and water
Lunch - Apple, 200g fat free yogurt, Pear
Dinner - Jacket Spud or soup or chicken and veg

 

[Yesterday]

I think you should be looking at TDEE not BMR.

BMR = Basal Metabolic Rate which excludes any activity level.
TDEE = Total Daily Energy Expenditure which is your BMR + an allowance for movement.

Try http://www.fitnessfrog.com/calculators/tdee-calculator.html

I think you will be closer to 1400 calories, to lose 1lb.

 

[mcv]

How much weight do you want to loose? You shouldn't eat less than 1200 cals a day .
Is your food example what you eat now or what you will be eating?
Don't mean to sound harsh but it seems very limited and has very little nutritional value.

 

[Baby_Cakes]

That works out to be 1912 - so 1412 is what I should be eating to loose a pound per week.

What should I be eating in a day, how can I vary it more so it is nutritionally balanced?

 

[mcv]

An example of my food intake.
Breakfast. 2 weetabix ( iron & fibre) with semi skimmed milk( calcium) topped with banana ( 1 of my 5 a day)

Lunch. Ham ( protein) salad wrap and apple ( another 1 of my 5)

Tea bistro style salad has in it water cress, leaves and beetroot, I added some baby spinach( iron)
With fat free cottage cheese and goats cheese
Followed by sliced orange and kiwi ( vit c) ( another 2 of my 5)

Supper, 2 rivita, extra light triangles topped with beetroot.

A options hot chocolate and 1 cookie because a girl can't be good all the time.
That brings me to just under 1400 calories, and I try to drink 4 pts of water a day but today was only 2.
I'm not a nutritionist and don't know all nutritional values so my advice is minimal I'm afraid, what about thinking one thing at a time, ie this week ensure you have yr 5 a day, nxt week include foods rich in ironas well week after drink a little more. It doesn't seem such a big change then x

 

[KatiePillow]

My fitness pal will help with the nutrition side, it's kinda trial and error. I keep struggling to eat enough iron, but if you log everything it should tell you how well you're doing