Question about caloric consumption and exercise

meskibrp

Let's say I have a BMR of 2200 and a 3100 cal intake for maintaining weight.

As long as I hit my BMR of 2200, I shouldn't inflict any metabolic damage right?

I hit 2200 cals for BMR, but have a daily - 1600 net caloric intake due 3800 caloric energy burn at the end of that day.

Would a 1600 caloric deficit (per day) be much of a concern? I want to lose weight but not cause my metabolism to take a dive.

My fitbit states I hit an average 3200 calorie burn a day. I'm sure thats probably +/- 10%

lynn_glenmont

If I'm understanding you, you're saying your maintenance before exercise (RMR + TEF + NEAT) is 3100 kcal, you're burning an additional 3800 calories from exercise, but you're only eating 2200 cals (gross)?

1) That is not a 1600 calorie deficit. That is a 4700 calorie deficit, which is not sustainable for any length of time for anybody who can get out of bed without the help of a crane. If it's a one-day thing, it's not huge issue, but you would still do well to have more to eat, and to feel free to eat back some of those calories tomorrow as well.

2) What did you do that you think burned 3800 calories, especially "late in the day." Most people aren't fit enough to burn that much from exercise if they spent the whole day at it.

RodaRose

What kind of exercise are you doing?

TavistockToad

lynn_glenmont wrote: »

If I'm understanding you, you're saying your maintenance before exercise (RMR + TEF + NEAT) is 3100 kcal, you're burning an additional 3800 calories from exercise, but you're only eating 2200 cals (gross)?

1) That is not a 1600 calorie deficit. That is a 4700 calorie deficit, which is not sustainable for any length of time for anybody who can get out of bed without the help of a crane. If it's a one-day thing, it's not huge issue, but you would still do well to have more to eat, and to feel free to eat back some of those calories tomorrow as well.

2) What did you do that you think burned 3800 calories, especially "late in the day." Most people aren't fit enough to burn that much from exercise if they spent the whole day at it.

no, OP's TDEE is between 3200 and 3800 per day and they eat 2200.

thats how i read it anyway

TavistockToad

OP, how much weight are you trying to lose?

sijomial

But why would you aim for such a huge deficit and risk fatigue, poor exercise performance, poor recovery, risk muscle loss.....?
Quite apart from being a really miserable thing to do!

How much weight do you have to lose and what's the rush?

@lynn_glenmont
OP is talking about TDEE of 3100 or 3200 not exercise burn of 3100.

HeidiMightyRawr

How much weight do you wish to lose?

Your BMR is 2200, you should always eat more than this. I wouldn't recommend close to this either, that's more like the basic your body needs to function.

Your maintenance is around 3200 on average, this includes exercise so is your TDEE.

To lose weight then it would be recommended for you to be between a 250 calorie deficit and 1000 calorie deficit, based on the 0.5lb - 2lb recommended weight loss. The more you have to lose, the faster it can be. If you're closer to your goal, it'd be recommended to lose weight slower.

This would have you eating between 2200 and 2950 a day, with the lower end being your BMR so I'd consider keeping it 0.5lb - 1.5lbs

Having a 1600 deficit wouldn't be an issue for the odd day here and there, but it wouldn't be great long term just because it's a very fast weight loss and MFP doesn't recommend higher than 2lb.

Lets say you wanted to lose 1lb a week, 500 cal deficit. IMO the easiest two options would be;
- Take your average daily burn (3200) and eat at an appropriate deficit (therefore eating 2700 a day) You eat this much regardless of whether you've had a really high burn or not that day, because it averages out.
- You take your actual burn that day and eat according to that (daily burn - 500)

meskibrp

TavistockToad wrote: »

no, OP's TDEE is between 3200 and 3800 per day and they eat 2200.

thats how i read it anyway

Yeah, that's correct. Sorry about the post. Posted right before bed.

Here's the full story:

I plugged into MFP my info and they said hey you need to eat 1850 to lose 1.5 lbs a month.
I started this two weeks ago.

I just connected my fit bit last night and realized that MFP estimates were off - by about 1200 - 200 cal (depending on the day). My calories have been WAY low. For weeks.

I'm sitting at 230 lbs, and want to hit a healthy 210-ish.

sijomial wrote: »

But why would you aim for such a huge deficit and risk fatigue, poor exercise performance, poor recovery, risk muscle loss.....?
Quite apart from being a really miserable thing to do!

How much weight do you have to lose and what's the rush?

@lynn_glenmont
OP is talking about TDEE of 3100 or 3200 not exercise burn of 3100.

No rush, just a calculation error. However, faster weight loss would be nice - motivated.

HeidiMightyRawr wrote: »

How much weight do you wish to lose?

- Take your average daily burn (3200) and eat at an appropriate deficit (therefore eating 2700 a day) You eat this much regardless of whether you've had a really high burn or not that day, because it averages out.
- You take your actual burn that day and eat according to that (daily burn - 500)

That's exactly what I thought last night after looking at my daily average burn. This average is based off of a year or so of data. So I feel it save to take 500-700 from that range. I'm just scared when I up my cals, I'm gonna gain weight. 2700 calories is a lot of food when eating healthy.

I appreciate everyone comments, thanks.