Weight loss help

[devidmike]

I'm 5'4" and 149 lbs. I want to lose 10-15 lbs in the next 3 months. My diet is good (no fast food, lots of water, etc.) But just for a guideline, about how many calories should I be getting per day to reach this goal?

Exercise is the main part I need help with. I can't get a gym membership right now, or buy any expensive equipment, so that's not an option. So basically I have running, basketball, biking, jump roping, and other stuff like that available. How much of each of those specific activates should I do to burn a good amount of fat each day?

[powerman]

You have to find your BMR
Basal Metabolic Rate there should be a thread here somewhere type it in the search box or google it and you will find the formula to use to figure it out

[davidbl769]

just everyday dedicate yourself to some form of activety. walking / biking are about the best. you can use things around the house to lift that could mimic weight lifting for now. sex is the best calorie loss( but not by yourself) lol

[powerman]

My apologies .Welcome to SW.
Here are three great exercises with no gym membership required
puch ups
dips of the end of a seat/bench with your feet rested on a chair
any form of pullup/ chinup
do 3 sets of theese every other day and youd be surprised what they can do
fill 2 empty milk jugs with water and these can be used like dumbells
youd be surprised at the muscles guys build while incarcerated at facilities that do not have any gym /weight equipment using buckets/pails broomsticks. Large waste bags filled with water
When the milk containers become to light go with 2-5gallon buckets get creative bro
Jumping rope is one of the BEST for cardio

[Action]

Welcome. Check some of the past threads on calculating BMR. Basal Metabolic Rate. There are some great threads on calculating it and models and formulas.

[Action]

Guide for determining caloric needs

[michelleturner]

Yeah, everybody says 45 mins a day, but I mean how many miles running/biking, how many jumps with a jumprope, etc. I want to get a specific number.

And like I said, I can't really afford to buy stuff like adjustable weights now, so what is a good weight of dumbells I can start off with.

[powerman]

Originally Posted by michelleturner

Yeah, everybody says 45 mins a day, but I mean how many miles running/biking, how many jumps with a jumprope, etc. I want to get a specific number.

And like I said, I can't really afford to buy stuff like adjustable weights now, so what is a good weight of dumbells I can start off with.

something that you can do 8-10 repititions with and i mean that you can barely get the 10th rep with

[mike0286]

Originally Posted by michelleturner

Yeah, everybody says 45 mins a day, but I mean how many miles running/biking, how many jumps with a jumprope, etc. I want to get a specific number.

The problem with giving a specific number is...everyone is different. If I told you I wanted you to run 7 miles in those 45 minutes would you? could you? You need to figure out what works for you with your cardio. Start small and aim for 2 or maybe 3 miles. If thats to easy do more if you feel like u'r going to die then slow down a bit. It's important to push yourself but not hurt yourself. Good luck