Most active men or women require about 18 calories per pound of bodyweight per day. This is of course dependant on your activity level, but for simplicity, 18 calories per pound per day is a good number to start with.
To reduce bodyfat you must reduce calories and increase exercise. Anyone telling you otherwise should go back to school. Drop your calories to 14-16 calories per pound on exercise days and drop to 12 calories per pound on non-workout days.
200lb man x 12 - 2400 calories for the day. Stay at this level until you stop losing fat and your weight stabilizes. 2-3 months should do the trick. Once you reach a stable weight, re-evaluate and make new goals.
WARNING: NEVER DROP BELOW 1500 CALORIES A DAY!! Starvation is below 1200 per day. Your body will stop producing vital hormones and use muscle tissue to keep alive. After a while you look like a skeleton! YUCK!
The easiest way to cut calories is to reduce dietary fat. Reduce butter, oil, salad dressing, remove chicken and turkey skin, use 3 egg whites to one whole egg, use lean cuts of meat with no visible fat.....but.... LOW fat, NOT no fat. We need fat to survive. Cut back, but not below around 60g per day. Your body needs it to produce hormones and vital body processes.
A.J. McAlendin
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