I'm confused about my caloric intake and exercise?

Question

I know you are not supposed to go under 1200 calories per day, but if you exercise, does that tie into what you're supposed to be taking in? 
For instance, yesterday, I ate a total of 1600 calories, but that morning I burnt 780 at the gym (I go by my heart rate monitor, not the equipment, so I know that is fairly accurate). If you subtract 1600 from 780, that only leaves me with 820 calories, but I did eat 1600. I feel like I'm over analyzing, but I want to do this right and I don't want my metabolism to come to a screeching hault!! What does everyone think??

Marc Lavender · Answer

First you must estimate the minimal amount of calories you need for basic survival (resting metabolic rate or RMR). Simply take a healthy body weight that you feel comfortable at and multiply it by 10. Next add about 50% more calories for daily activity or 40% if it is mostly sedentary or 60% if it is more physically demanding. Then add another 400 calories for workout days of 40 minutes in duration and another 100 calories for every additional 10 minutes of exercise on top of that. Finally, for a healthy weight loss subtract 20 percent from your total thus far. So, for a healthy weight of 120lbs: 1200 RMR + 600 daily activity + 400 exercise =2200 total calories – 400 for weight loss = 1800 total daily calories!
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Marc Lavender
Personal Trainer - http://www.one80.com

Anonymous · Answer

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I'm confused about my caloric intake and exercise?

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