Will my weight loss stall if...?

[joelkemm]

Hi there
I wouldnt say I am morbidly obese, but I am slightly over weight. I am 240lbs and just under 6' tall - my best guess is I am around 30-35%bf. I can run 5k/3mi in about 35 minutes.

My question..
According to the vast wealth of knowledge on the internet, my daily calories should be roughly 1800 to lose weight. If I run for an hour and burn say 400 calories, my net calories for the day would be roughly 1400. Would that negatively affect my weight loss/muscle by having that low of a calorie intake or is that the way it should be? Or should I increase my calories by 400 a day and still lose weight?

Hopefully this makes sense.

Thanks

[benh2]

The bigger the deficit, the quicker you lose the fat. 500 calories below maintenance equals 1lb per week loss, 1000 calories is 2lb per week.

However, if you're interested in maintaining your muscle then I'd suggest a 500 calorie deficit as a maximum, and make sure to get 1g protein per lb LBM at least, and follow a lifting program such as All Pro or Fierce 5.

[BCAshock]

If you want to keep muscle you're going to want to stay away from the marathons. What is your BMR? if your 240lbs and you run for an hour in a half its probably going to be around 2500. i would keep your calories between 1800-2100.