How many calories should I really be eating?

808Trish808

BMR is 1388 and TDEE is 1909.

Docbanana2002

What is your goal? Gain weight, lose, maintain?

heybales

So you only do 1-3 hrs of exercise a week, or more of walking since it actually counts half-time? And that's it? That's fine if that's the case, just confirming.

And outside of exercise, you have an otherwise sedentary 45 hr deskjob/commute with no kids or pets playing with, no big shopping days or lawn care, ect. Really a bump on the log?

As Doc asks, reasonable deficit depends on how much left to lose, but I'm betting with BMR that low, you are close to goal weight.
So if under 10 to lose - 1/2 lb weekly, or 250 less than average daily TDEE.
If 10 - 25 - 1 lb weekly, or 500 less than average daily TDEE.

Recalc BMR and TDEE every 5 lbs lost, or if activity changes.
And if you do more exercise than you included in initial estimate of 1-3 hrs for TDEE level, then you eat those calories back.
If you miss a planned workout, skip 100 calories that day. If you make it up, eat 100 more that day.

MKEgal

According to your profile, you want to lose 40 lb.
A resonable goal would be 1 lb per week, which will slow to 0.5 lb when you get closer to a healthy goal weight.

Info on goal setting, including weight, calories, and macros
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

Use one of the BMI charts to find a healthy goal weight.
Multiply that number (in pounds) by 10.
Eat that. That's your TOTAL calorie intake, not net. Ignore net, ignore exercise.

Once you're at your goal weight, tweak the calories up until you stop losing.
According to Harvard Medical School (link below), that will probably be around 15 cal / lb.
http://www.health.harvard.edu/healthbeat/HB_web/calorie-counting-made-easy.htm

That blog post also has a BMI calculator which will tell you how many servings of various foods you should eat to maintain a certain weight.

MKEgal

Also, this should help.

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

808Trish808

Thanks for the replies! so I lifted by calorie goal to 1409.