How below should one be from their RDI?

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Joined: Feb 10
Posts: 2

Posted: 22 Feb 2013, 19:28
I am 170 pounds, 5 ft 1 inch. I am trying to loose weight, but i am not sure how to go about doing this. I have a pretty sedentary life style. I am a student. I basically go to university and then study all day.

FatSecret calculated my RDI as 1600. But when I click calendar and enter in my foods for the day it says i am at a certain percentage of the RDI.

I am not sure as to how low i should stay from my RDI?
I want to loose the weight the healthy way.

If i aim for 75% of daily intake, is that good enough to loose 2 pounds per week? For the standard 16 hours rest and 8 hours of sleep, the values are 1875. The number you see on the far right with a downward arrow...what value should I aim for there? Right now for the couple of past few days it has been that good or bad? I do nt want to put myself in starvation mode

If i eat 1100 calories a day, it says I am about 74% of the RDI....what does this really mean? Please help. I want to do this the right way.

Joined: Jun 12
Posts: 187

Posted: 22 Feb 2013, 19:38
This should help and answer your question.

Looking for the Formula for Losing Weight? It's No Secret.
May 26, 2009

How many calories do you need to cut to lose weight? Begin by estimating the calories you burn in an average day based on your age, sex, height, current weight and activity level. You can do this with the Harris Benedict Equation, developed in 1919.

First, you calculate your basal metabolic rate (BMR), which tells how many calories you burn per day at complete rest.

To calculate BMR for women, use this formula: 655 + (4.35 x weight in pounds ) + (4.7 x height in inches ) - (4.7 x age).

For men, use this formula: 066 + (6.23 x weight in pounds ) + (12.7 x height in inches ) - (6.8 x age).

Next, factor in your daily activity level, using this formula:

Sedentary: BMR x 1.2.

Lightly active (light exercise one to three days a week): BMR x 1.375.

Moderately active (moderate exercise three to five days per week): BMR x 1.55.

Very active (vigorous exercise six to seven days a week): BMR x 1.725.

Extremely active (intense exercise or sports training six to seven days per week): BMR x 1.9.

What the equation doesn't take into consideration is lean muscle mass. Someone with a lot of muscle and little body fat will need more calories, and those with higher body fat will need less. As fitness levels increase, so does BMR.

Nevertheless, Harris Benedict gives a pretty good idea of how many calories you should consume to stay at your current weight. Because a pound of fat equals about 3,500 calories, cutting 500 calories a day will mean one pound lost in a week, a reasonable amount.

But eating less isn't the only way to slim down. To lose 500 calories a day, you also can cut calories by 250 and add a workout that burns 250 calories.

Some tweaking with the formula might be necessary. If weight doesn't drop after a few weeks, cut the calories, increase the exercise, or both. Always hungry? Add calories or back off on the workouts.

Calorie counts for various foods can be found online at sites such as Calorie King ( and Calories burned via various activities can be found at and (

"Striving to be Better"
"Remember that a negative look from someone else may be nothing more than him or her being constipated! ;-p"
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Joined: Jun 09
Posts: 155

Posted: 23 Feb 2013, 16:57
Wow that first reply was long! Here's the short answer: it depends on how you set up your RDI.

If you set up your RDI and told it you wanted to maintain your weight, it would tell you exactly how many calories you need to survive each day. Normally, it's recommended that you eat about 500 less than you need to survive if you want to lose weight.

Like most of us, you've probably set up your RDI and told it that you want moderate weight loss. If so, it's already taken the 500cal off for you and the 1600 it recommends is how much you should actually eat each day to lose weight.

As I am 175lbs and the RDI recommends I eat 1700cal to lose weight, I'm guessing that 1600cal is just right for you. So I would advise eating as close to 1600cal as possible.


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