Calorie counting confusion HELP

Johfra93

Hello everyone! I'm so confused by this BMR and AMR calculators. I would really want to have help set up a deficit so I can lose 0.5kg to 1 kg a week.

My measurments are:

Age:24
Weight: 65kg
Height: 167cm

I have estimated that my BMR is 1460 kcal a day since I'm only sitting at desk mostly during the days(I'm in school). I would like to have help to get a good amount of calories to set my MFP to since I don't want to go below my bmr (I've heard it's bad for your metabolism). I'm espacially confused when it comes to eating back your calories after a workout. I usually just go for 30min - 1hr jogs on exercise days. Since lets say I burn 400 calories, Should I then eat 2000 cal to lose weight on exercise days and eat only 1600 kcals on rest days?

Please help me clarify these terms and give examples of calorie intake for rest days and exercise days.

Alatariel75

Why aren't you letting MFP set it for you? It's basically it's purpose.

Johfra93

well when I set it up to lose 0.5kg a week it wanted me to only eat 1300 calories a day since I'm mostly sedentary when it comes to activity level. And that's below my bmr. That feels too low to me so that's why I'm asking here what you guys think since I'm confused why it would be that low. Is it supposed to be that low so when I add exercise, I will need to eat those exercise calories back?

quiksylver296

Johfra93 wrote: »

Age:24
Weight: 65kg
Height: 167cm

I have estimated that my BMR is 1460 kcal a day since I'm only sitting at desk mostly during the days(I'm in school). I would like to have help to get a good amount of calories to set my MFP to since I don't want to go below my bmr (I've heard it's bad for your metabolism). I'm espacially confused when it comes to eating back your calories after a workout. I usually just go for 30min - 1hr jogs on exercise days. Since lets say I burn 400 calories, Should I then eat 2000 cal to lose weight on exercise days and eat only 1600 kcals on rest days?

Please help me clarify these terms and give examples of calorie intake for rest days and exercise days.

If MFP has you set at 1300 calories, and you burn 400 calories exercising, you would then eat 1700 calories that day. If you exercised 200 calories, you would eat 1500 calories that day.

You are supposed to log your exercise and eat back those calories on MFP.

Other online calculators are not set up like that. They are set up to include the exercise calories in the original day's total.

Johfra93

quiksylver296 wrote: »

Johfra93 wrote: »

Age:24
Weight: 65kg
Height: 167cm

I have estimated that my BMR is 1460 kcal a day since I'm only sitting at desk mostly during the days(I'm in school). I would like to have help to get a good amount of calories to set my MFP to since I don't want to go below my bmr (I've heard it's bad for your metabolism). I'm espacially confused when it comes to eating back your calories after a workout. I usually just go for 30min - 1hr jogs on exercise days. Since lets say I burn 400 calories, Should I then eat 2000 cal to lose weight on exercise days and eat only 1600 kcals on rest days?

Please help me clarify these terms and give examples of calorie intake for rest days and exercise days.

If MFP has you set at 1300 calories, and you burn 400 calories exercising, you would then eat 1700 calories that day. If you exercised 200 calories, you would eat 1500 calories that day.

You are supposed to log your exercise and eat back those calories on MFP.

Other online calculators are not set up like that. They are set up to include the exercise calories in the original day's total.

Thanks for claryfying that! Last question, on days when I'm resting should I eat 1300? Or go with my BMR just to be on the safe side?

Tacklewasher

Johfra93 wrote: »

quiksylver296 wrote: »

Johfra93 wrote: »

Age:24
Weight: 65kg
Height: 167cm

I have estimated that my BMR is 1460 kcal a day since I'm only sitting at desk mostly during the days(I'm in school). I would like to have help to get a good amount of calories to set my MFP to since I don't want to go below my bmr (I've heard it's bad for your metabolism). I'm espacially confused when it comes to eating back your calories after a workout. I usually just go for 30min - 1hr jogs on exercise days. Since lets say I burn 400 calories, Should I then eat 2000 cal to lose weight on exercise days and eat only 1600 kcals on rest days?

Please help me clarify these terms and give examples of calorie intake for rest days and exercise days.

If MFP has you set at 1300 calories, and you burn 400 calories exercising, you would then eat 1700 calories that day. If you exercised 200 calories, you would eat 1500 calories that day.

You are supposed to log your exercise and eat back those calories on MFP.

Other online calculators are not set up like that. They are set up to include the exercise calories in the original day's total.

Thanks for claryfying that! Last question, on days when I'm resting should I eat 1300? Or go with my BMR just to be on the safe side?

Eating below RMR is fine, but you may get hungry at 1300, so it may make more sense to spread your exercise calories out a bit. Maybe bank 1/3 of them from your active days to eat on your less active days. You need to be careful not to under feed your activities, but look at it on a weekly basis instead of daily for some more flexibility.

Johfra93

Tacklewasher wrote: »

Johfra93 wrote: »

quiksylver296 wrote: »

Johfra93 wrote: »

Age:24
Weight: 65kg
Height: 167cm

I have estimated that my BMR is 1460 kcal a day since I'm only sitting at desk mostly during the days(I'm in school). I would like to have help to get a good amount of calories to set my MFP to since I don't want to go below my bmr (I've heard it's bad for your metabolism). I'm espacially confused when it comes to eating back your calories after a workout. I usually just go for 30min - 1hr jogs on exercise days. Since lets say I burn 400 calories, Should I then eat 2000 cal to lose weight on exercise days and eat only 1600 kcals on rest days?

Please help me clarify these terms and give examples of calorie intake for rest days and exercise days.

If MFP has you set at 1300 calories, and you burn 400 calories exercising, you would then eat 1700 calories that day. If you exercised 200 calories, you would eat 1500 calories that day.

You are supposed to log your exercise and eat back those calories on MFP.

Other online calculators are not set up like that. They are set up to include the exercise calories in the original day's total.

Thanks for claryfying that! Last question, on days when I'm resting should I eat 1300? Or go with my BMR just to be on the safe side?

Eating below RMR is fine, but you may get hungry at 1300, so it may make more sense to spread your exercise calories out a bit. Maybe bank 1/3 of them from your active days to eat on your less active days. You need to be careful not to under feed your activities, but look at it on a weekly basis instead of daily for some more flexibility.

Thanks for the input! That seems like a good idea! I will keep that in mind!

MichelleSilverleaf

Given that you're probably close to the high end of a normal range for your height, 0.5kg a week is probably the highest you should be going. 1kg/2lbs at your weight isn't going to happen.

Johfra93

MichelleSilverleaf wrote: »

Given that you're probably close to the high end of a normal range for your height, 0.5kg a week is probably the highest you should be going. 1kg/2lbs at your weight isn't going to happen.

Yeah my goal is 58kg so getting there will be slow. Im not expecting 1kg per week at all. I would just be happy to achieve 0.5kg per week.