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Hi there! Every once in a while I pay a little visit to the Dreaded Monkey God :) - and I had to comment on this one!! I would KILL myself if I could only eat 1220 calories a day! This formula has to be incorrect. I watch what I eat and generally average around 1800 calories a day and am able to maintain my weight - and I'm much smaller than you! You definitely need more than this especially with how active you are.

Try this one:

For Men

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are inactive - little or no exercise Calorie-Calculation = BMR X 1.2

If you are Lightly Active (light exercise/sports 1-3 days/week) Calorie-Calculation = BMR X 1.375 If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR X 1.55

If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week) Calorie-Calculation = BMR X 1.725

If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) Calorie-Calculation = BMR X 1.9

This will give you a much more realistic goal - no point in setting yourself up for failure by trying to eat too few calories.

Hope this helps!

GAH! I mistyped my results. At 195 lbs, 72'', 30 years, and a desk job, that should work out to about 2220 calories per day. (Not counting whatever I burn outside of work- I like to calculate that separately.) Don't worry about me going crazy: I geek out on the measurements and calculations, but the only weight loss technique I've ever needed was to skip deserts and soda, eat more fruit, and get three or four cardio workouts per week. The old "eat less (junk), move more" principle at work!