My normal daily intake should be about 2200cals. I am aiming for 1600cals/day. Small tins of tuna, chicken, salad, no chocolate or fizzy drinks etc.
However, I have been doing a massive 1hr run cross-country, up a mountain and then up a very high and steep hill. My machine thing says I burn 500cals, but this would assume a flat ground, so I have calculated 700-800/day using a rough online calculator. Then I hit the weights slightly and two hard weights sessions per week. I also play sport once a week.
So, with the 700cals, 5 times a week and the 600cals in dieting every day, thats approx 7,500cals per week.
Now, it takes 3500cals to lose 1kg. So I should be losing about 2 kgs per week. Is this correct?
If I am eating enough, but burning so much, is this safe? I dont want to stuff up my metabolism and end up putting the weight back on when I reduce the exercise.