Need to consume 1487.08 calories

[Anointedlc]

Hello everyone I'm new here great site and great advise keep on the great job, i consume 1987.08 I need to consume 1487.08. according to the calculation I did so with that I took 500 calories off as I want to lose weight I'm fairly active do a 3 mile run at times or a full body work out but at times do nights so sleep just after having cereal that's usually oats with peanut butter and a banana inside trying to eat healthily but I desperately need help can anyone help me with menu suggestions and also how much of things i.e. How many grams of the good stuff to eat and also what to avoid bar is 1648 based on the calculation I did BMR=655+4.35x178+4.7x60-4.7 x38. So it's 655+890+282-178.6=1648.40
Many thanks in advance I await for your reply aim is to at least lose 1pound or2 a week

[Boss Man]

Hi Anointed, good to talk to you.

BMR, (Basal Metabolic Rate), is the minimum amount you should eat per day to keep your metabolism healthy, so the figure you think you should eat is just over 160 calories below the BMR, so you shouldn't eat that, or indeed the BMR amount.

If you tried to build muscle, then you could eat around 2,000+ and you'd be fine as added muscle burns fat so there's no need to eat an amount of calories that could be counterproductive, as eating too low could cause a starvation mode where the body thinks it's being starved and won't sacrifice any fat, or you could burn muscle causing potential fat gain.

I'd aim for at least 2,000 calories a day and looking at you protein / carbs / fat ratios I'd say go with ratios of either 30/40/30, 33/33/33/ or 40/30/30.

[Anointedlc]

Thank you for your reply I will try that