Calorie counting and Exercise!

Along with healthy eating from foods that are good for the Thyroid, that will hopefully get the Thyroid pumping and speed up my metabolism, I am going to also count calories, as I am in desperate need to lose fat.

I have read that people's Basal Metabolic Rate (which is the rate at which your body burns calories throughout the day to maintain normal body functions) with an under active Thyroid is 10% lower than normal. My BMR is 1660 calories. But take away 10% of 1660, equals 1490 calories. Thou shalt not consume less calories than your BMR. Those special calories keep your body functioning ie. digestion, blood circulation, respiration etc. WE NEED IT.

Here is how I'm going to do it!!!: 
For me to maintain my weight, I will have to eat 1990 calories per day.
To lose weight, I personally can only take away 500 calories so it doesn't go below my BMR (which, remember, you shall not do or bad things will happen!).
This means I am making a deficit of 3500 calories a week - therefore I should lose 0.5kilos in a week by eating habits.
On top of this, I'm going to go to the gym 6 times a week. Maybe 7 times, we'll see. My work out regime 4 days of the week is an hour on the treadmill at 5km per hour and 20 reps on 3 weight lifting machines and 30 minutes on the cross trainer/elliptical trainer. From a calorie burning calculator I have found, it says I burn 870 calories. The other 2 days, I do classes. If I did my calculations right, I burn around 450calories on the first class and 450 calories on the second class too. Sounds right. So, In a week, from exercising, I can burn 4380 calories. Thats almost 0.75kilo. On the calorie burning calculator it also has everyday activities as well. Plus on average, the everyday person burns 2000 calories per day without exercise. Once again, I'm just going to take off 10% to be on the safe side. therefore, 1800 calories. Does this mean I really can lose 1.5kilos per week? *Big grin*

For you to figure this all out for your wonderful selfs, here are the calculations:
Firstly calculate your BMR. (sorry, it's in metric measurements)

Females

BMR = 655.1 + (9.56 X weight in kg) + (1.85 X height in cm) - (4.68 X age in years)

Males

BMR = 66.47 + (13.75 X weight in kg) + (5 X height in cm) - (6.76 X age in years)

Betty's example: 655.1 + (9.56 x 72) + (1.85 x 158) - (4.68 x 23) = 1528 BMR

10% of 1528 = 1376 BMR

DON'T FORGET TO TAKE OFF 10% OF YOUR RESULTS!

Now you need to find out how many calories you need to maintain weight - Now, just pick your area of exercise from the list below and do the math! Easy! Then because of our thyroids, take away 10% from your result.

Example: Betty weighs 160lbs and does light exercise every day. 160x13=2080. 10% of 2080 is 208. 2080-208=1870. Jenny needs to eat 1870 calories to maintain her weight!

FEMALES

Very Light Exercise

Multiply your weight in pounds by 12

Light Exercise 

Multiply your weight in pounds by 13

Moderate Exercise

Multiply your weight in pounds by 14

Moderate-Heavy Exercise 

Multiply your weight in pounds by 15

Heavy Exercise

Multiply your weight in pounds by 16

MALES

Very Light Exercise
Multiply your weight in pounds by 13

Light Exercise 
Multiply your weight in pounds by 14

Moderate Exercise
Multiply your weight in pounds by 15.25

Moderate-Heavy Exercise 
Multiply your weight in pounds by 16.5

Heavy Exercise
Multiply your weight in pounds by 18

DON'T FORGET TO TAKE OFF 10% OF YOUR RESULTS!

Now it depends on how much you want to lose.

To lose 0.25kg (1lbs) a week, minus 500cal from your BMR

To lose 0.5kg (1.5lbs) a week, minus 700cal from your BMR

To lose 1kg (2.2lbs) a week, minus 1050cal from your BMR

To lose 1.5kg (3lbs) a week, minus 1400cal from your BMR

To lose 2kg (4.5lbs) a week, minus 2100cal from your BMR

Remember! DO NOT GO BELOW YOUR BMR!!! so it could be lower than the lowest one I've got up there, but exercise will do the trick!

Now for us with under active Thyroid, we need to exercise to keep our metabolism working. This website has everyday activities that calculate how many calories you burn per day.  

Example:

Betty's BMR calculations are 655.1 + (9.56 x 72) + (1.85 x 158) - (4.68 x 23) = 1528 BMR.

10% of 1528 = 1376 BMR << This is Betty's BMR (which you don't go below)

Betty weighs 160lbs and does light exercise every day. 160x13=2080. 10% of 2080 is 208. 2080-208=1870. Betty needs to eat 1870 calories to maintain her weight!

Betty can only deficit her calories by 494 daily to not go below her BMR.

Betty needs to get rid of 206 more calories daily to have shed 0.5kg by the end of a week. This is where exercise comes in!

This is all probably a whole lot of bull, as I'm just putting a whole lot of info all together, hoping to create a magical eating plan! Like I said, I'm not a specialist in this field!