BMR on MFP is 1420. What should I aim for?

xX_Samantha_Xx

If MFP says my BMR is 1420, how many calories should I shoot for each day for weight loss?

helenrosemay

It depends how many calories you burn exercising.

xX_Samantha_Xx

A lot. Probably no less than 600 3x a week.

helenrosemay

Add that to your BMR and that's how many calories you should be aiming for.

xX_Samantha_Xx

That would be over 2000/day. That doesn't make sense to me as I was maintaining (not by choice) the same weight when eating less than that before even attempting weight loss. This is all so confusing.

erickirb

If MFP says my BMR is 1420, how many calories should I shoot for each day for weight loss?

Another option is plug in a weight loss goal of 1lb/week in MFP, and eat back the cals burned from exercise on days you workout.

xX_Samantha_Xx

If MFP says my BMR is 1420, how many calories should I shoot for each day for weight loss?

Another option is plug in a weight loss goal of 1lb/week in MFP, and eat back the cals burned from exercise on days you workout.

I have been doing that for the last month. But I did the 2lbs per week goal. It give me 1200 - like everyone else. Which I stick to well. I have no hunger, and it's not torturous. But when I exercise, I do make sure to eat them back. I've lost 6.. almost 7 lbs this way in about 3.5 weeks. So it seems to be working for me.

ladynocturne

That would be over 2000/day. That doesn't make sense to me as I was maintaining (not by choice) the same weight when eating less than that before even attempting weight loss. This is all so confusing.

2000(eaten)-600(burned through exercise)=1400 NET calories.

The above is the same as eating 1400 with no exercise.

You will still lose the same amount of weight.

2lbs a week is probably too aggressive of a goal, change it to either 1.5lbs or 1lb per week.

xX_Samantha_Xx

That would be over 2000/day. That doesn't make sense to me as I was maintaining (not by choice) the same weight when eating less than that before even attempting weight loss. This is all so confusing.

2000(eaten)-600(burned through exercise)=1400 NET calories.

The above is the same as eating 1400 with no exercise.

You will still lose the same amount of weight.

So on days that I do not exercise, I keep it at 1400 total, right? So I guess it's not too much different than what I follow now. Only 200 calories difference.

ladynocturne

That would be over 2000/day. That doesn't make sense to me as I was maintaining (not by choice) the same weight when eating less than that before even attempting weight loss. This is all so confusing.

2000(eaten)-600(burned through exercise)=1400 NET calories.

The above is the same as eating 1400 with no exercise.

You will still lose the same amount of weight.

So on days that I do not exercise, I keep it at 1400 total, right? So I guess it's not too much different than what I follow now. Only 200 calories difference.

Yup. Just be aware that MFP has a tendency to over estimate calorie burns on *certain* things such as the Elliptical and Zumba, I'd recommend logging 80% of your work out for these types of cardio and eating those calories.

If you log your exercise, it will automatically adjust your calorie intake for the day on your food diary screen.

Just remember that more grams of food=more waste and more sodium= temporary weight gain. If you're truly gaining fat netting your BMR then there is a serious underlying medical issue. Give it time.

xX_Samantha_Xx

That would be over 2000/day. That doesn't make sense to me as I was maintaining (not by choice) the same weight when eating less than that before even attempting weight loss. This is all so confusing.

2000(eaten)-600(burned through exercise)=1400 NET calories.

The above is the same as eating 1400 with no exercise.

You will still lose the same amount of weight.

So on days that I do not exercise, I keep it at 1400 total, right? So I guess it's not too much different than what I follow now. Only 200 calories difference.

Yup. Just be aware that MFP has a tendency to over estimate calorie burns on *certain* things such as the Elliptical and Zumba, I'd recommend logging 80% of your work out for these types of cardio and eating those calories.

If you log your exercise, it will automatically adjust your calorie intake for the day on your food diary screen.

Just remember that more grams of food=more waste and more sodium= temporary weight gain. If you're truly gaining fat netting your BMR then there is a serious underlying medical issue. Give it time.

I actually bought myself a Polar FT40 HRM. I used it yesterday during my 75min Crossfit session. It said I burned 766 calories. So I assumed 600 estimate to be safe. I do log everything, and I'm watching my diet closely. By the end of the month I may reach the 8 lbs lost. But I'd be happy with 7. Thank you for all of your help!

MinnieInMaine

ladynocturne has it right. OP, not sure if you know this but your BMR is the (estimated) # of calories your body needs just for basic function - breathing, blood circulation, brain function, etc - as if you were in a coma. Therefore setting your daily calorie limit to your BMR already includes a deficit as even being sedentary will mean your burn about 20% more calories in a day. In your case, your sedentary TDEE would be 1704 (1420 * 1.2) which creates a deficit of 284 calories perday.

If you exercise, that creates an even higher deficit, in fact too high of a deficit which can be more harmful to your health and the weight loss process in the end. So you need to eat those calories back for your health and to make sure you have enough energy for those workouts.

I've been doing goal weight BMR plus exercise calories for about a month now and am seeing nice steady progress. It's slower since I'm closer to goal but I've lost about 2 pounds which is right on target for 1/2 a pound per week.

ladynocturne

I actually bought myself a Polar FT40 HRM. I used it yesterday during my 75min Crossfit session. It said I burned 766 calories. So I assumed 600 estimate to be safe. I do log everything, and I'm watching my diet closely. By the end of the month I may reach the 8 lbs lost. But I'd be happy with 7. Thank you for all of your help!

Awesome, a HRM is a great tool. I also agree that 600 is a safe estimate for that. Just remember that sometimes our weight loss doesn't show up on the scale right away, there are a lot of factors (especially for women). That doesn't mean you haven't lost weight. I stall sometimes for 3 weeks at a time and lose 2 or 3lbs at the end of the month, it's perfectly normal

You're welcome.