@MissTatas: so this is what I did–
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900’s is called the Harris-Benedict formula. Based on this formula, your current BMR is 1373 calories.
The numbers above are fairly accurate, however they don’t take into account your lean body mass. A more accurate formula that does take your lean body mass into account is the Katch-McArdle formula. Since many of us have scales that will tell us our current body fat, this formula may yield more accurate results. Based on the information you provided, body fat percentage of 26%, you have a lean body mass of 93 lbs., and your BMR is 1283 calories.
How Many Calories Should I Eat?
Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You’ll never be on a diet again.
Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity LevelDaily Calories
Sedentary (little or no exercise, desk job)
Lightly Active (light exercise/sports 1-3 days/wk)
Moderately Active (moderate exercise/sports 3-5 days/wk)
Very Active (hard exercise/sports 6-7 days/wk)
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)