Eating under BMR

RedRaven49

I calculated my BMR today and realised that I've been eating hundreds of calories under it for almost a month. Is this likely to affect me if I continue long-term? So far, I haven't been feeling fatigued or anything, so I'm wondering how it would affect my body (if at all). Just if the BMR is how much my body needs to keep going, seems damaging to not eat that much, but I'm sure I'm missing something here.

brianpperkins

It depends on multiple factors. For some, eating under BMR isn't an issue and is the only way to create a deficit ... usually those are smaller framed, shorter people. For those who are more overweight there is more room between their current maintenance level and BMR to create a sensible deficit.

What is your BMR? How much are you eating? What is your maintenance level?

RedRaven49

I'm 5ft tall and currently weigh 14st 7lb. Maintenance is 2260 and BMR 1650. I'm currently eating around 1250-1500 a day.

Unknown

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segacs

BMR is an irrelevant number when it comes to weight loss. There's no magic formula.

Having said that, if your maintenance is around 2260 and you're eating 1250-1500 per day, then you're eating at a deficit of 35-45%, which is pretty steep. Usually the recommendation is 15-20% for steady weight loss, and no more than 25% without the advice and supervision of a doctor.

Your profile suggests you have quite a bit to lose, so I can understand the temptation to set your goals to 2lbs/week and try to lose it as quickly as possible. Resist that temptation. This is a marathon, not a sprint. The winner is the one who can lose weight slowly, keep it off for good, and avoid muscle loss, hair loss or other long-term diet effects in the process.

Set yourself up with a slow and steady pace that you feel you can sustain for the long haul. Make sure you're getting adequate nutrition -- especially, since as your profile says you're 20 years old, calcium and vitamin D. And add some exercise to your day and eat back some of those calories, too.

Also, if you're not feeling fatigued and you've been at it for a month, it's possible you're eating more than you think you are. How closely and carefully are you logging your food? Are you weighing it on a scale?

RedRaven49

MrM27 wrote: »

RedRaven49 wrote: »

I'm 5ft tall and currently weigh 14st 7lb. Maintenance is 2260 and BMR 1650. I'm currently eating around 1250-1500 a day.

A couple questions first:

How have you been trying to lose weight? Just this 1 month you stated or did you start before that?
In the time you've been at it, how many pound have you lost?
How many lbs per week in the last 4 weeks?
Do you know what your protein, fat and carb breakdown is in grams you eat?
Do you work out?


Eating below BMR isn't going to be a clear cut yes or no. There are variables that need to be weighed.

I started losing weight a month ago, and have lost 8 pounds in that time. So around 2 pounds a week in that time (this week I lost 3 and my first week I lost 1)
Fat is around 60g, protein also around 60g and carbs about 175g.
Yes, I do work out.

segacs wrote: »

BMR is an irrelevant number when it comes to weight loss. There's no magic formula.

Having said that, if your maintenance is around 2260 and you're eating 1250-1500 per day, then you're eating at a deficit of 35-45%, which is pretty steep. Usually the recommendation is 15-20% for steady weight loss, and no more than 25% without the advice and supervision of a doctor.

Your profile suggests you have quite a bit to lose, so I can understand the temptation to set your goals to 2lbs/week and try to lose it as quickly as possible. Resist that temptation. This is a marathon, not a sprint. The winner is the one who can lose weight slowly, keep it off for good, and avoid muscle loss, hair loss or other long-term diet effects in the process.

Set yourself up with a slow and steady pace that you feel you can sustain for the long haul. Make sure you're getting adequate nutrition -- especially, since as your profile says you're 20 years old, calcium and vitamin D. And add some exercise to your day and eat back some of those calories, too.

Also, if you're not feeling fatigued and you've been at it for a month, it's possible you're eating more than you think you are. How closely and carefully are you logging your food? Are you weighing it on a scale?

My goal on MFP is 1.5 per week. I did try the 2lb but was always hungry. I also tried 1lb but I did feel it wasn't fast enough.

I do feel like I can sustain this, but perhaps I'm fooling myself, I'm not sure now. It just means being careful about how much I eat. I will keep my eye on those, thanks.

I weigh some things on a scale, especially if I cook at home, but if I eat at my friends' house or out I'm not particularly careful. I'm from Ireland so most of the shops/restaurants here aren't on MFP, so I go for an estimate and leave about 10% of the calories as a margin of error.

TimothyFish

Think of your BMR like you do exercise. It is just one of the things that burn calories. When trying to lose weight, you should be eating between 500 and 1000 calories per day fewer than what you are burning.

Unknown

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lemurcat12

It doesn't matter if you eat below your BMR, and BMR is just an estimate anyway, and depending on how it was estimated (for example, the MFP calculator, which doesn't know body fat) it will usually be overestimated if you are overweight. What matters is not having an overly aggressive goal.

If you have a lot to lose a goal of 1.5 lb/week is reasonable (even 2 lbs is, but will be harder if you are shorter, of course). If you've been losing more than your goal it could be that you are underestimating activity or not eating back enough of your exercise calories and could eat a little more.

segacs

1.5lbs/week is reasonable to start with. You may want to lower it to 1lb/week after you've lost the first 25-30lbs or so. Don't forget to eat back exercise calories, though. And if you start to feel hungry, deprived or too restricted, then slow it down.

If you're losing more than your goal, it's probably just the initial water weight drop that's so common in the first few weeks of weight loss.

Good luck!

PeachyCarol

This topic is relevant to my interests.

omma_to_3

There isn't any evidence I've seen (please post if you have it!) that states eating under BMR is bad. If you are eating enough to support your activity, just the fact that you're eating under your BMR won't matter. My BMR is higher than expected but even at my heaviest, my NET calorie target was below that.

I, personally, am a proponent of the slow and steady version of weight loss. Because for ME, if I restrict so much I'm losing quickly, I'll soon lose focus and overeat. If I aim for slow loss, I can eat small portions of the things I love and I will be less likely to overindulge. However, there have been quite a few studies lately that found no ill effects, and no difference in long term maintenance between slow losers and fast losers. So their suggestion was to pick your poison and go with it.