RDI versus MET

my question is what should your MET or how many calorie should one burn versus RDI to lose weight, I was losing weight doing the recommended RDI for the first couple of weeks and then as fast as it came off it went back on so have opted to cut my RDI back after researching online and have increased my exercise routine but are still not sure what a good ratio of calories burnt is?

your RDI is dependent on the calories that you burn...
TEE (calories burnt) - 10-20% deficit = RDI

The RDI is your recommended daily intake to MAINTAIN your weight...(without gaining weight)..if you want to lose weight you have to eat UNDER your RDI. If you eat your RDI every day u will not lose weight unless you are doing exercise. If you want to lose 1 pound a week you have to eat about 500 calories less each day of your RDI. (3500 calories = 1 pound)Or do enough exercise to burn 500 calories a day. Hope this helps.