Weight / Fat loss

myfitnesspal tends to lowball you on calorie allowance. you need to find your BMR (as above) and work out roughly how much exercise you do daily. add them together to get your maintenance amount.

then to lose 1lb weight you need a rough 3,500 calorie deficit (so drop 500 calories off your daily amount to lose 1lb in one week).

Are you sure that's true? This is what mines come up with;

NUTRITIONAL GOALS TARGET
Net Calories Consumed* / Day 1,330 Calories / Day
Carbs / Day 183 g
Fat / Day 44 g
Protein / Day 50 g
*Net calories consumed = total calories consumed - exercise calories burned. So the more you exercise, the more you can eat!

FITNESS GOALS TARGET
Calories Burned / Week 580 Calories / Week
Workouts / Weekends 3 workouts
Minutes / Workout 30 minutes
If you follow this plan...
Your projected weigh loss is: 2.0 lbs/week
You should lose 10.0 lbs. by September 8

So according to this I should lose just under a stone in a month. Even though I'm only burning 580 calories a week through exercise, which is quite frankly fuck all, cycling to work will probably cover this, let alone my weekend miles and weight training every other day.