Increase calories?

GinaNilce
GinaNilce Posts: 35
in Health and Weight Loss
Ok, so I had never actually calculated my BMR and was just eating the calories MFP told me to to lose 1.5lbs a week (1,300) & then eating 500 cals (give or take) over that because I'm breastfeeding. So on any given day I was eating between 1600-1800 and not eating back exercise calories (oops). I just calculated my BMR and it's 1,510 so shouldn't I be eating at least 1510 and then the 500 for breastfeeding and then using exercise to get the deficit? In other words shouldn't my calories look like this or am I completely missing something:


2540 (maintenance + Breastfeeding)
- 2010 (Eating BMR + Breastfeeding)
530 deficit

Then I burn 300 cals with circuit training or a run which puts me at at an 830/day deficit.

So here's my question: Is there a chance that because I've been eating such a big deficit (I'm realizing somedays I've had a deficit of well over 1000) I've completely messed up my metabolism and need to do a reset or should I just gradually start increasing my calories?

Replies

  • MzManiak
    MzManiak Posts: 1,361 Member
    The deficit is already built in to the calories that MFP gives you. So, if you said, I want to lose 1.5lbs per week, and MFP gave you 1300 calories to eat... The deficit is already there. Then you add in 500 calories for breastfeeding + your exercise calories and eat the total.

    How long have you been doing this? Are you losing more than the 1.5lbs per week? How much weight do you have to lose?

    I don't think you need a reset... but 1300 is really low, so increasing calories would probably be a good idea. Just 100 calories per week until you feel good and are losing at a slower pace, that you are comfortable with. I'd suggest only aiming for 0.5lb per week until you get an idea of how many calories works for you. Eating too few calories can mess with your milk supply.
  • GinaNilce
    GinaNilce Posts: 35
    I've been losing around 2 a week for about 3 months. At first I just thought most of it was water weight and excess pregnancy weight just coming off quickly, but then I got worried that it would mess with my supply so I looked up my BMR. I have about 15-25 lbs left to lose. 100 cals a week sounds like a good plan. I have a doctors appt. next week as well, so I'll talk to him about too. You're not supposed to net less than your BMR right?
  • grimendale
    grimendale Posts: 2,153 Member
    I agree with MzManiak. And you are correct: you are not supposed to eat below BMR. That is the amount your body requires to exist without any activity (such as if you were in a coma).
  • GinaNilce
    GinaNilce Posts: 35
    Thanks! Just wanted to make sure I wasn't misunderstanding something!
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    With as little weight as you have, you should only aim for 1 lb a week. Below should be some guidelines to follow. As you become more lean, you need more calories. Also, since your diary isn't open I can comment on macro's or anything but generally, you wan to exceed MFP's guidelines for protein and fats and come below the carbs.

    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

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