Help

kerriphillips87

Can anybody please point me in the direction on how to work out the below:

BMR
NEAT
TDE

To try and work out my calories to lose some weight

I’m 36
70kg
159.4 cm height

My job is office basses but aim for 10,000 steps a day and do strength training at the gym, but my diet is letting me down

Thank you

kshama2001

Go here: https://www.myfitnesspal.com/account/change-goals-guided or More > Goals in app.

1. Put in your stats.
2. normal daily activities refers to your job. Sounds like you should pick Sedentary.
3. Ignore How many times a week do you plan on exercising? - that does not get included in the equation. Log your exercise separately.
4. Select a rate of loss in line with the chart:

The resulting calories is your daily calorie budget. It's normal to go a little over or under, but since weight loss is already included in these calories, you don't want to intentionally go hundreds of calories under.

I suggest using a weight trend app, such as Happy Scale for iphone or Libra for Android.

See also: https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

Retroguy2000

https://www.sailrabbit.com/bmr/

AnnPT77

I know this is pedantic, but in addition to reasonable information above: Be aware that you don't actually work out your calorie needs until you get an estimate of your calorie needs in one of the ways above, then test that estimate by following the weight loss calorie goal for 4-6 weeks, then comparing average loss per week to your target loss rate.

MFP, calorie calculators, even fitness trackers tell you what the average person (who is demographically similar to you) would need for calories. You're not an average, you're a unique individual, and that matters. Most people will be close to average, but it's possible for some people to be surprisingly far off average.

So, get the estimate, log carefully, adjust after 4-6 weeks. (It would be whole menstrual cycles if you have them, to compare body weight at the same relative point in at least 2 different monthly cycles.

Zachor717

Hello.
Most all insurance providers will pay for 1. Obesity/Weight Loss Assessment, and 2.) Assessment by a credentialed Nutritionist. Please consider consulting your GP for first, and a registered Niutritionist for the second. Alternatively, if you live near a college or university, most school rec centers offer fitness recommendations at a reasonable cost. Finally, at some point, our time may be well spent by putting aside all the analysis and using the time to get up and move. Much good luck to you!

tomcustombuilder

Whatever calculations you come up with it’s just a rough starting point. The accuracy of your calorie counting and tracking will be another factor. Just start somewhere reasonable and give it a month and review and adjust calories at that time.