BMR!!! Eating To your BMR... No Matter What!

[Zer]

Originally Posted by lene

... I want to make some lemon-ginger coleslaw.

Never met a coleslaw I didn't like! Ginger in coleslaw? OMG, yes!!!

[Zer]

All of your menu suggestions sound wonderful to me! Someday I hope to eat as you suggest. For now, I'm managing as best I can with limited mobility.

Originally Posted by lisabinil

Zer don't give up-you are doing so great!

Might I just point something out-please don't take it the wrong way please.

If I was eating what you are eating-I would be depressed and cranky too.

Where are your whole foods and veggies-a regular meal? Maybe that would spark your appetite a little more-8 oz of pumpkin seeds in one day is overkill. Add some variety to your diet-your body will thank you.

What a about a steak with a flavored butter or blue cheese accompanied by a veggie such as broccoli or asparagus with hollandaise? How about some baked or grilled chicken thighs seasoned up with the spicy Mrs. Dash you like with a salad alongside? Try a bacon cheeseburger on Oopsies with sliced avocado. Load up an omlette with ham, cheese & your favorite veggie-my family often has these for dinner. Enjoy your foods don't force them.

Keep up your good work and I know you will see 399 soon!

It's not the food that I dislike, as I ate sardines long before I went LC - only now I do not eat a box of Triscuit with my fishies! A cup of p'kin seeds is an estimate of nibbles all day long, as a way of snacking for fiber and zinc - and maybe waking up my metabolism. I work out of a pint container, so the cup is a halfway mark and a fair estimate. I'm getting an ounce or so at once, maybe less, as a few p'kin seeds take a lot of chewing.

I know that fresh cooked food is better, but just now I cannot manage much.

Thanks for the encouragement. If I can get up and OUT today, I'll do a Carl's breakfast bowl - most recently featured in Cleochatra's LC column as a LC fast food that is worth considering.

[lisabinil]

Originally Posted by Zer

All of your menu suggestions sound wonderful to me! Someday I hope to eat as you suggest. For now, I'm managing as best I can with limited mobility. It's not the food that I dislike, as I ate sardines long before I went LC - only now I do not eat a box of Triscuit with my fishies! A cup of p'kin seeds is an estimate of nibbles all day long, as a way of snacking for fiber and zinc - and maybe waking up my metabolism. I work out of a pint container, so the cup is a halfway mark and a fair estimate. I'm getting an ounce or so at once, maybe less, as a few p'kin seeds take a lot of chewing.

I know that fresh cooked food is better, but just now I cannot manage much.

Thanks for the encouragement. If I can get up and OUT today, I'll do a Carl's breakfast bowl - most recently featured in Cleochatra's LC column as a LC fast food that is worth considering.

Hang in there Zer! The bowl sounds tasty. Maybe the additon of some almonds, walnuts and pecans could help your taste buds too. For a sweet snack melt some butter and drizzle over the nuts-sprinkle with cinnamon and Splenda and roast in a 400 degree oven. If I was there Zer I would cook up a storm for ya!

[Zer]

You are so sweet! I've talked to a couple of professional chefs about fixing me a poached salmon once a week. So far, no one is interested in delivering what I think would be a great way to eat.

Nuts are a bit more-ish for me, so I'm not just now buying any. I did have a bag of pecan halves in the freezer for a while, as a treat to dip into bleu cheese sour cream dip. Heavenly treat! Ran out when a friend started "helping me" to eat up that rather expensive treat. I'd pull out a handful and she'd want some, so a bag that would have lasted me a long time in occasional handfuls was all gone as she wolfed the nuts down. What can one do? Sharing seems natural. When she saw the cost, she opted NOT to replace what she'd eaten. So it goes.

When I can, I'll get more pecans, stash them in the freezer, enjoy them now and then, by the handful. I like pecans better than macadamias and the fat is about the same. Ever try pecans dusted with cayenne? Thermogenic as well as tasty! Ah, yes. We have some nice LC options!

[LynnScarlet]

I am confused.

I tracked my maintenance calories for a while and found they are between 2400 -2500. Using this equation though my BMR is 1520. I weight train and using formulas to calculate for weght loss from one of my bodybuilding book's at a modest calorie reduction my calorie goal is 2100.

However using that formula my weight loss cals should be 1850!!! My tummy hurts when I go below 2000 so I don't see how I could cut that much! Am I missing something?????

[lene]

Lemon-Ginger Coleslaw
.................................
1 bag coleslaw veg mix

1 cup peanuts (optional, but we *love* them in this)

1/2 cup granular Splenda or to taste (but I now use Fiberfit, for no carbs)

heaping teaspoon ginger paste in a jar (I find it near the chopped garlic in a jar -- if you can't find any, use powdered ginger to taste, or grate some fresh ginger)

1/3 cup lemon juice from a bottle (fresh is great, but I always have the bottled stuff handy)

1/2 cup oil (I use mostly peanut oil, say 1/3 cup, and make up the difference with sesame oil for that flavour)

cayenne pepper and a little salt, to taste

Mix the salt and cayenne with the lemon juice, and stir in the sweetener. Whisk in the ginger paste, then whisk in the oil til you have an emulsion. Taste it to see if you want to add any more sweetener or spices. Pour this over the slaw mix, and stir well to blend. Add the peanuts, mix in, and let the slaw blend in the fridge for a few hours before serving. This is our very fave slaw, although I actually love most any coleslaw. If you try it, hope you enjoy it!

[Ilpirata]

Hey there! Just checking in since I've been MIA for days!

HI HOLLY!!! there u iz. starting to wunder!

[Ilpirata]

I am confused.

I tracked my maintenance calories for a while and found they are between 2400 -2500. Using this equation though my BMR is 1520. I weight train and using formulas to calculate for weght loss from one of my bodybuilding book's at a modest calorie reduction my calorie goal is 2100.

However using that formula my weight loss cals should be 1850!!! My tummy hurts when I go below 2000 so I don't see how I could cut that much! Am I missing something?????

I have been thinking about this too and here is my opinioin.

Those numbers calculated for weight loss are not based on someone who has the metabolic advantage of eating low carb. They apply to those eating low fat and low calorie also.

While the calorie debate has raged in LC for years the fact is that being in ketosis we DO have a metabolic advantage. The purpose of this challenge and the purpose of us knowing our BMR is to figure out our LOW number - not so much our high number. Many continue losing eating LC well above the high number. It is the low number that I personally am concerned with and had to challenge myself to eat above every single day.

The fact is that before this challenge I wasn't eating ENOUGH. I needed to know my BMR and make sure I ate that amount - as a MINIMUM daily. No More warped head diet *coughbrainwashcough* thinking. No more cutting down and cutting down to lose. I am determined to lose by feeding my metabolism to BMR and staying within the guildline of my personal LC eating plan (Atkins).

So, if you have success eating above the top range number - hey, power to you girl! And frankly I'm not surprised. Thats one of the gifts of an LC WOE. Its the low number that we are concerned with mostly and always making sure that we are eating to it to feed and REPAIR our metabolisms.

[Ilpirata]

Lemon-Ginger Coleslaw

Um...


YUM!!!

[Zer]

I bet this is the highest hurdle or the worst jump (like a water hazard hidden behind a hedge is for hunters in a steeplechase) in anyone's LC journey!

Originally Posted by Ilpirata

...the purpose of us knowing our BMR is to figure out our LOW number - not so much our high number. Many continue losing eating LC well above the high number. It is the low number that I personally am concerned with and had to challenge myself to eat above every single day. ...before this challenge I wasn't eating ENOUGH.

I needed to know my BMR and make sure I ate that amount - as a MINIMUM daily.

No More warped head diet *coughbrainwashcough* thinking. No more cutting down and cutting down to lose.

I am determined to lose by feeding my metabolism to BMR and staying within the guideline of my personal LC eating plan (Atkins). It's the low number that we are concerned with mostly and always making sure that we are eating to it to feed and REPAIR our metabolisms.

[slimdiva08]

Hey whats up !!!!!!!!!!


I was reading through so let me know if this is right ...........


my BMR= 1950.5
I do work out 5-7times a week so I guess that would make me active?

1950.5*1.725= 3365 cals

I should be eating this much ?

I am having issues where I am not losing I am on Atkins here is a typical menu

WO: 30min ellip/ 30minweights
B: atkins shake
L:chicken salad on greens
S: SF JELLO
D: spare ribs

[Ilpirata]

SlimDiva....

First, Welcome.
Second - girl you are NOT EATING ENOUGH!
I'm sorry, did you hear me? You are NOT EATING ENOUGH!

OMG. Your poor metabolism!

I calculated a very conservative estimate for you.
I used the BMR you provided of 1950.5
Then Calculated the HB Equation multiplying your BMR by 1.55 for moderately active (you seem to fall right between moderately active and very active). this gives me a number of 3023. Then I subtracted 500 cals a day for weight loss which gives me a MINIMUM daily caloric need of 2523.

2523!!!!

Based on the menu you posted above there is no way you are eating anywhere close to that... which plan are you following (most of us on this thread follow atkins but BMR applies to all LC plans)

oops, sorry you said that you are on Atkins and you are stalled. Well, that was my story too. I was eating probably even more than you are about 1600 cals a day and less than 20g of carbs per day and was stalled for close to three months. Since I've started eating to BMR and upped my carbs to 25g of veg carbs a day I have lost 2lbs per week.

I think you should give eating MORE a shot.

[Ilpirata]

Is this the highest hurdle on anyone's LC journey?

I think our relationship with food and our bodies is the biggest hurdle many of us face IN LIFE!

[Zer]

I mean the part about slapping myself upside my pointy head when I start to think that skipping a meal is the way to make my scale show a lower number.

That's the hazardous hurdle that has me in its thrall just now. Forcing food into me to find out if my body really WILL let go of more fat, more pounds, more inches when I eat to my BMR:2423cals daily than when I skimp at half of that.

[Ilpirata]

That's the hazardous hurdle that has me in its thrall just now. Forcing food into me to find out if my body really WILL let go of more fat, more pounds, more inches when I eat to my BMR:2423cals daily than when I skimp at half of that.

I'm so proud of you for doing this! I know you really ARE forcing food. And the reason is exactly as you describe above - to find out for SURE if this works. You've been doing great sticking with it and I know that 399 is right around the corner. You'll get there eating properly to feed and repair your metabolism, not by doing yourself further damage on a silly LCD.

[slimdiva08]

Thanks for the welcome Ilpirata


[COLOR="Magenta"]Yeah I heard you! thats what I was thinking I am just not eating enough. Thanks whew,I thought I was really trippin today all frustrated and funky readY to throw in the towel and pick up some cake HAHAHA.

I am going to increase to 2523 like you suggested. You got this thing down pat.....all the calculations etc. thanks for takin the time to do that I appreciate it. [/COLOR]

So how many cals are you up to? also can you post a menu so I can see.
dang so need to count calories now, 2523 seems like a lot but I will do what I have to do to see that scale move!!!!!

[Zer]

Goody, now I see that I'm not alone in striving to reach 2423calories daily.

I have company. I shall watch to see how you manage to find all the food that it takes to add up to more calories than I want to eat while I'm in bed 24/7 with a hinky hip that hinders my walking - even to and from the loo. Welcome!

[Ilpirata]

You got this thing down pat.....all the calculations etc. thanks for takin the time to do that I appreciate it.

ETA: You're VERY VERY WElcome!

I never woulda gotten it if it weren't for Laura (JerseyGirl) and alot of other good advice i got when i posted for help.

I am around 2100 calories a day right now. Here are some example menus. Please note that I am aiming for 25g of veg carbs a day and also i eat at least six times a day:

B: Hot tea with 1 tbs of coconut oil and 1 fl oz of heavy cream

sn: 1 cup of green beans with 1 tbs of mayo and 1/2 cup of cut up steak

L: 2 cups baby romaine lettuce with 1 cup of pot roast beef, 1/4 cup cut up red peppers, 8-10 cherry tomatoes and 2-3 tbs of mayo, squirt of mustard (yes I love mayo lol)

sn: 1/2 c of celery, 1/2 can of tuna and mayo

sn: egg cream made with 1 tbs of coconut oil, 1 fl oz of heavy cream, 2 eggs and diet root beer

D: 6 breakfast sausage, 1 cup of string beans with butter and grated parmegan cheese

sn: hot decaf dessert tea (celestial seasonings vanilla hazelnut) 1 tbs coconut oil and 1 fl oz of heavy cream


*************

i basically have the hot tea with heavy cream and coconut oil for breakfast and nightcap snack every day.

I always have a midmorning mini meal of 1C vegetables 1/2 cup at least of protein and some fat (either mayo or ranch)

For lunch I have 1C of veg or 2C of baby romaine with 1c at least of protein and some fat (either mayo or ranch or melted butter)

I eat again in the afternoon, usually a mini meal of protein fat and veg (tuna salad or egg salad with celery) sometimes bacon with spinach dip (its good)

sometimes I have a second snack after work of an egg cream (root beer float flavor, my favorite)

I eat a dinner of protein (pork chops, steak, pot roast, sausage, chicken) veg (green beans or asparagus or sometimes artichoke hearts or zucchini) always cooked with fat (butter and EVOO) and parmegan cheese or else doused with fat - mayo or ranch dressing.

Unfortuantely I've fallen below my BMR for the last two Fridays. My low end BMR that I must never eat below is 1774. I have been aiming for 2000-2100 cals a day. My report for fitday for the last two weeks shows these macros:

Total: cals-1999 (1 cal under aim of 2000 lol)
Fat: grams-169 1520 percent-77%
Sat: 73 653 33%
Poly: 27 246 12%
Mono: 45 402 20%
Carbs: grams-24 72 percent-4%
Fiber: 7 0 0%
Protein: grams-98 391 percent-20%
Alcohol: 0 0 0%

Yeah I heard you! thats what I was thinking I am just not eating enough. Thanks whew,I thought I was really trippin today all frustrated and funky readY to throw in the towel and pick up some cake HAHAHA.

I am going to increase to 2523 like you suggested.

O GOOD! I'm so glad you're willing to give it a try. Yes you probably should use fitday at least for awhile. It is a hassle at first but honestly i've gotten used to it. And really, there was no length I wouldn't go to to break my stall - using fitday and eating MORE was a relatively pain free solution!

[Coconutty]

Originally Posted by lene

Lemon-Ginger Coleslaw
.................................
1 bag coleslaw veg mix

1 cup peanuts (optional, but we *love* them in this)

1/2 cup granular Splenda or to taste (but I now use Fiberfit, for no carbs)

heaping teaspoon ginger paste in a jar (I find it near the chopped garlic in a jar -- if you can't find any, use powdered ginger to taste, or grate some fresh ginger)

1/3 cup lemon juice from a bottle (fresh is great, but I always have the bottled stuff handy)

1/2 cup oil (I use mostly peanut oil, say 1/3 cup, and make up the difference with sesame oil for that flavour)

cayenne pepper and a little salt, to taste

Mix the salt and cayenne with the lemon juice, and stir in the sweetener. Whisk in the ginger paste, then whisk in the oil til you have an emulsion. Taste it to see if you want to add any more sweetener or spices. Pour this over the slaw mix, and stir well to blend. Add the peanuts, mix in, and let the slaw blend in the fridge for a few hours before serving. This is our very fave slaw, although I actually love most any coleslaw. If you try it, hope you enjoy it!

OMG...Can I say this sounds totally yummy!!!

Yesterday I ate to my BMR range:

Total: 2284
Fat: 177 1589 70%
Sat: 43 391 17%
Poly: 26 234 10%
Mono: 46 414 18%
Carbs: 30 88 4%
Fiber: 8 0 0%
Protein: 146 584 26%
Alcohol: 0 0 0%

I'm concerned that maybe I'm eating too much protein. Refering to that carbcontrol formula, my protein needs are between 104 - 126g (115 +/- 10%). I had a couple of protein heavy days this week, and I'm wondering if I should be concerned. If I keep my protein at around 25% of my daily calories, which seems to be my trend, then I will eat over my protein needs every day. Should I be concerned about this? Or should I up my fat even higher and cut down on protein some?

[Zer]

Catch this new thread here for some interesting ideas. I'm still pushing food down my gullet. Time to go find some food. Urk. I can do this. It is NOT brain surgery. It is just eating. How effing difficult can that be? Grrrr-r-r-r

[Ilpirata]

I had a couple of protein heavy days this week, and I'm wondering if I should be concerned. If I keep my protein at around 25% of my daily calories, which seems to be my trend, then I will eat over my protein needs every day. Should I be concerned about this? Or should I up my fat even higher and cut down on protein some?

Alissa I wouldn't really worry about this right now. Concentrate on your carbs and getting to your BMR daily and you should be just fine!

[lene]

I just thought I should figure out the nutritional info for the coleslaw and post it, since some of you might want to make it. This is as close as I can figure it --

if you divide it into 10 small servings, it will be 193 calories per serving, with 18 grams fat each, 4 grams protein each, and 6 grams carb each with 2 grams fiber.

I've entered into fitday everything I've eaten today and what I plan to eat later, and I'll be about 200 calories *over* my BMR target today. LOL Not gonna worry about it, but will try to get closer to the target tomorrow. I think being a little high is better than being too low...

calories today -- 1793

carbs today -- 26 grams (22 net) for 5% for the day

fat today -- 148 grams for 74% for the day

protein today -- 92 grams (73 grams from meat and eggs and whey pp) for 21% for the day

[Ilpirata]

I think being a little high is better than being too low...

Absolutely. Its reaching the bottom target that is most important.

[slimdiva08]

You are tha Bomb Kisha!!!

THANKS TO JERSEY GIRL TOO !!!

Its freakin ridiculous the amount you eat compared to what I eat I see what you mean I was def. not eating enough its like I was eating nothin, so instead of freakin workin out more I need to EAT MORE!!!! I guess my body was starving. Anyway I am not going sweat the old stuff just focus on the new plan. I really hope this works....and i am going to look into fitday as well.

What is the coc. oil for ?


Hey Zer ! yEAH YOU HAVE A PARTNER

[JerseyGirl1969]

Thanks for the credit, but I credit my trainers and good old fashioned research.

I'm doing okay, though I have to admit struggle a bit with the carb demon. Was good for 4 days, then had a bite of little carb devils, maybe adding gosh, 30g of carbs to my day. But even if I total 60 for the day, it's still considered low carb, just LOL up the rungs.

I'm trying to do better by being prepared...last night cooked some chicken drumsticks with a recipe from the recipe room (soy sauce, paprika, garlic, salt) and mmmm mmmm. Good to keep such things handy.

Exercise on the other hand is going great.

BMR, I still struggle with what's my # and am I doing enough or too much.... Oy.

[2B Me]

Kisha - thanks for the info and links.

I just was ref'd to this thread by a gf today.

my bmr is about 1660 and with exercise moderate exercise at least 3x/wk, I'm at 2573 total.

I have to read all the info at the start of the thread, but I am willing to work hard, esp the next two months but really am not sure how many calories to eat every day. I'm stalled now that I am working out. I've been eating around 1500/day.

Any suggestions?

My goal is to work out 3x/wk at a step/wt lifting class and walk an hour 3-6 times per week.

I chatted with a woman this past weekend at a BBQ who told me she used to be big into body building and said that at my age (47) I should eat my BMR to maintain and eat no less than 1200/day to lose. I find that when I work out, I tend to want more than 1200, but I could find a way to make it work if I knew I'd get the scale to move.

Any thoughts?

[Zer]

Edit at 6pm: Ah, if I save half the salmon mix and half the cottage cheese for tomorrow, and use the salad and HB eggs for snax later on today, my numbers are a lot better:

Calories Eaten Today...adjusted menu...
('cause I'm full and satisfied...and happy!)
.........grams . cals ......%total
Total: 2585cals
Fat: 201 1809 ...................71%
Sat: 73 661 26%
Poly: 4 32 1%
Mono: 9 85 3%
Carbs: 85 246 ..................10%
Fiber: 23 0 0%
Protein: 120 482 .........19%

Totals 2585cals . 201gFat . 85gCarb . 120gProtein

Original posting: Just 5pm and I'm setting out the food I've prepared for the rest of today. Started fixing at 3pm. Am not hungry, but I'm going to do my level best to consume this. A bit over the top - mayo, again! - but I think I am going to work on eating most of this starting as soon as I get this posted:

Calories Eaten/Planned for Today
.......grams . cals ..........%total
Total: 3741cals
Fat: 309 2781 ...................76%
Sat: 86 773 21%
Poly: 4 32 1%
Mono: 9 85 2%
Carbs: 94 283 ....................8%
Fiber: 24 0 0%
Protein: 155 619 ............17%
- - - - -
Today's Foods
Food Name (Serving Size) . Cals . Fat . Carb . Prot
ALG's vanilla WPP (30g/scoop x 2) 238 3 13 40
Oil, coconut (4Tbs) 480 56 0 0
Cacao, raw (1Tbs) 60 1 9 3
Espresso (1 Tbs crystals) 21 0 4 0

TJ Salmon, red, wild (7.5oz) 385 25 0 46
TJ Mayo (no sugar) (1C) 1760 192 0 0
4 Bran-a-Crisp (wheat bran, rye flour) 80 0 24 4
3 Eggs, whole, boiled 232 16 2 19
Onions, mature, raw (1C) 61 0 14 2
Celery, raw (2C) 38 0 9 2
Lettuce, salad (2C) 26 0 5 1
.....with vegetables incl tomatoes, carrots, no dressing
CottageCheese (1.5C) 360 15 15 39
Totals 3741 309 94 ........155gProtein
-----
Target BMR:2423cals / 182gProtein / 128ozWater

Not sure I can wrap myself around all of this, but I'll try. Cottage cheese may get dumped, as it showed a pink tinge and I dumped some already. New container, dated 7Jun2008, but not as fresh as I'd like.

But it's the mayo that is really throwing me off. Darn it! It's mixed in with the salmon, making a fishy-mayo mix that I'll eat with the chopt celery and one or two HB eggs mixed into it. Hefty plate of salad. I need my mayo!!!

[Zer]

Yeah, I mixed some Mrs.Dash Basil-Garlic into the cottage cheese. Tasty mix! I sampled about a cup of it as I was mixing, adding Mrs.Dash Garlic Herb and a touch of salt. Oh, yes. It's all right. All right, indeed. Capping it off to eat some later on, or maybe save some for tomorrow. Dunno.

Then I added Mrs.Dash Extra Spicy to the salmon-mayo - OMG, it's heavenly. Looks so pretty mixed into the bright green chopt celery. About half (1C) of the salmon, red onion and mayo mix really makes a nice salad with 2C chopt celery. The rest of the salmon mix might work out on bran-rye crisp, later on tonight. Maybe. I'm chowing down now. Loving it. Maybe I don't really hate food as much as I think I do. Might just be fixing food that hangs me up. God, I'm hungry! Food really tastes good. Seasoning is awesome too!

I did not add mayo to the eggs, figuring I like them out of hand, as snacks. That's one way I'll save my mayo calories for mixing with salmon or tuna.

With all this food on hand, I won't be eating any more p'kin seeds today. Urk. Had a Tbs or so around noon. Need to add that in to my FitDay, when I get back to it.

But just look - I'm still short on my target for 182gProtein.

What to do???

Okay, just wanted to admit that I am - apparently - hungry. Didn't know it. I'm awfully out of touch with my body as far as when it needs fuel. Just out of touch. Sigh.

[Zer]

Put a serious dent into the celery with salmon-onion-mayo "dressing" on it. Still some of that left. Maybe later. Maybe tomorrow. Lots of cottage cheese left over, now seasoned with basil-garlic! Did not touch the HB eggs or the lettuce salad w/tomatoes, green pepper. Urk.

But, golly, was I ever hungry! I did not have a clue. Almost skipped fixing the food, thinking that I'd maybe have some sardines later on. No sardines for me today!

I'm babbling? Yeah, guess I am. How long before I have to take this stuff back to the fridge? Maybe by 8pm, anything that is not eaten goes back to fridge for tomorrow. Then I'll adjust the FitDay, as best I can figure out the figures.
- - - - -
Ah, as I add this 6pm edit, I'm pleased with myself. Also awfully full. Here's my final count for today:

Totals 2585cals . 201gFat . 85gCarb . 120gProtein
Target BMR:2423cals / 182gProtein / 128ozWater

That's about how it looks, now that I'm sated and satisfied and have decided to save half the salmon-mayo and half the cottage cheese mixtures for tomorrow. No fixing to do tomorrow! Got 3HB eggs already in the fridge, ready to go. Still have 3HB eggs here for snax later on, and a bit of the salmon-celery salad plus 2C of lettuce salad. I'm set for the rest of the day. [end of edit...the rest is my original post]
- - - - -
Yawn...feeling nappish...very pleased with myself. Surprised and pleased too.

Thank you for this thread. I'm getting quite an education here.

[Ilpirata]

my bmr is about 1660 and with exercise moderate exercise at least 3x/wk, I'm at 2573 total.

Any thoughts?

I'd subtract 300 to 500 cals from your second number (for weight loss) which tells me you should eat minimum 2000 calories a day.

GO FOR IT!!!!