Trying to calculate my BMR correctly

philreeduk

Hi guys,

So I have recently taken up the challenge of getting myself back into shape and am attempting to do this at a 2 pound a week loss. However, I am struggling with calculating how much I am burning/need to eat due to the BMR and my activity level.

I walk ALOT (6-7 miles or so a day?) 5 days a week, and starting from next week, I will begin a c25k. I have no idea what level I should set my activity at, I started out as light activity but how much do you need to do to step up to moderate?

I am coasting at around 1600 calories at the moment and don't mind if I am under-estimating my deficit but I would like to know what others do!

Any ideas/input/advice would be greatly considered!

Phil

elliej

Well there are many TDEE calculators via google, plug your stats in and see what pops out. generally -10 or 20% of your TDEE for steady weight loss. Your BMR is just what you need to live, your TDEE is what you're burning above just breathing and laying down.

If you are consistently active every day, getting your heart rate up and sweating (properly) I'd say move to moderate, otherwise stay at lightly active and log your additional exercise 'winning' you some extra calories for that day.

DeguelloTex

If you are losing two pounds a week, you've correctly calculated how much you are burning and need to eat. If you are losing less than that, you need to burn more or eat less. If you are losing more, you need to burn less or eat more.

The only truly accurate way to calculate this answer, for you, is to see what happens to you. At best, online calculators, etc. just provide a starting point that needs to be adjusted in light of your results.