Hi, fast days are 500 for females and 600 for males. Non fast days you can work out your TDEE using the questions on the home page. Or just try and be sensible and see if that works. I generally don’t count calories on non fast days, but at the beginning I did for a couple of weeks to get the idea of how much I should be eating. I also try not to snack as that is where I waste a lot of calories. Good luck. 🙂

Not looking into your actual figures and activity levels I would say it was about right. If you think about the maths 500kcal a day will be a deficit of 3492kcal per week (2246-500 = 1746 x 2 ) thats (daily calories – 500 fast day x 2 fast days a week)

3500kcal (apparently) = 1lb of fat so ensuring you stick to 500kcal each fast day as well as sticking to your TDEE allowance you should gradually lose weight over time – my understanding is this isn’t a fast result diet but a change of life giving results over a prolonged period of time.

Don’t forget – once you start losing weight your TDEE will change either courtesy of your BMR reducing (your body becoming more efficient) or the fact that the weight loss has allowed you to move more and thus burn more calories through activity, so ensure you check your TDEE if you feel the scales aren’t doing what you expect.

Good luck – its working for me!!! Feel free to follow my weight loss blog – http://www.richjohnson29.wordpress.com

RJ

You could always try this tdee and if it’s too high lower it the following week.