Do I really have to eat above my BMR??

Allup2Me78

Mfp suggests that I eat 1330 to lose 1 lb a week at sedentary.( I have a sit down job) That is below my BMR. I am currently doing the TDEE-20% method and that has me at like 1700 a day but I am not seeing the results I want. Past calorie intakes were 1500, then 1300 and now 1700. I have never followed the Mfp guidelines when it comes to calories. Does anyone follow the Mfp guidelines? I am told ALOT to never eat below your BMR but I am 4'10 193 lbs and have like 43 more lbs to lose. I am down 34.5 but that has taken me a year to get that off. My main and really only question is..is it ok to eat below BMR or is that just a myth?

ladynocturne

You can net below your BMR, but the more you eat under it the more lean muscle mass you risk losing.

If it's under by 50 calories... the chances of it causing a lot of damage is miniscule.

The best way to lose mostly fat is to net at least your BMR, get enough protein and do strength training.

Since you do still have plenty to lose, I would say it's okay to eat a little below your BMR until you get closer to your goal weight, but please monitor how you feel. Do you feel stressed, tired, irritable? Have you noticed hair falling out? These are good indicators that you are under feeding your body. People will eventually lose the ability to feel hunger if they under feed, so it's not a good way to tell if you are getting enough energy.

DaddieCat

Are you confusing BMR and TDEE? There is next to no way that that is below your BMR as your BMR is what your body burns naturally if you were in a coma.

How are you calculating this? I feel that you calculations must be considerably off.

Allup2Me78

Thanks for the info! I felt so horrible when I was eating at 1300...Mfp suggests 1470 but I am scared that will be too low too. I may give it a try for a bit though.

You can net below your BMR, but the more you eat under it the more lean muscle mass you risk losing.

If it's under by 50 calories... the chances of it causing a lot of damage is miniscule.

The best way to lose mostly fat is to net at least your BMR, get enough protein and do strength training.

Since you do still have plenty to lose, I would say it's okay to eat a little below your BMR until you get closer to your goal weight, but please monitor how you feel. Do you feel stressed, tired, irritable? Have you noticed hair falling out? These are good indicators that you are under feeding your body. People will eventually lose the ability to feel hunger if they under feed, so it's not a good way to tell if you are getting enough energy.

Mokey41

The calculators are made using data from average people. As you go to either end of the spectrum the numbers start to get skewed. When you are obese the calculator is assuming you have the percentage of lean body mass that someone who was at an ideal weight would have and that just isn't true. You're carrying a substantial amount of fat that doesn't need to be fed so you are safe to go below BMR without risking any damage.

Someone 4'10" is still going to be overweight bordering on obese at 150 lbs so you might want to rethink that goal as well.

ladynocturne

Thanks for the info! I felt so horrible when I was eating at 1300...Mfp suggests 1470 but I am scared that will be too low too. I may give it a try for a bit though.

You can net below your BMR, but the more you eat under it the more lean muscle mass you risk losing.

If it's under by 50 calories... the chances of it causing a lot of damage is miniscule.

The best way to lose mostly fat is to net at least your BMR, get enough protein and do strength training.

Since you do still have plenty to lose, I would say it's okay to eat a little below your BMR until you get closer to your goal weight, but please monitor how you feel. Do you feel stressed, tired, irritable? Have you noticed hair falling out? These are good indicators that you are under feeding your body. People will eventually lose the ability to feel hunger if they under feed, so it's not a good way to tell if you are getting enough energy.

Just make sure that you are also logging your exercise and eating those calories too.
So If MFP suggests 1470, and you go to the gym and burn 300. Eat 1470+300=1770 calories.

Flabulousss

Are you confusing BMR and TDEE? There is next to no way that that is below your BMR as your BMR is what your body burns naturally if you were in a coma.

How are you calculating this? I feel that you calculations must be considerably off.

What makes you so sure? My BMR is about 1490 and she seems much larger than me.

Allup2Me78

My BMR is 1597 and my Tdee-20% is 1757 per Scooby's calculator so Yes with Mfp wanting telling me to eat 1470 to lose 1 lb a week is BELOW my BMR

Are you confusing BMR and TDEE? There is next to no way that that is below your BMR as your BMR is what your body burns naturally if you were in a coma.

How are you calculating this? I feel that you calculations must be considerably off.

Allup2Me78

Exactly, I am 4'10-193 lbs and GW of 160 or UGW of 150

Are you confusing BMR and TDEE? There is next to no way that that is below your BMR as your BMR is what your body burns naturally if you were in a coma.

How are you calculating this? I feel that you calculations must be considerably off.

What makes you so sure? My BMR is about 1490 and she seems much larger than me.

Allup2Me78

That goal is for NOW & if I get below it then the happier I will be. My Mom was short and overweight and my Father is short and stocky so I will never be skinny and never have been and do not want to be. I just want to be healthier.

The calculators are made using data from average people. As you go to either end of the spectrum the numbers start to get skewed. When you are obese the calculator is assuming you have the percentage of lean body mass that someone who was at an ideal weight would have and that just isn't true. You're carrying a substantial amount of fat that doesn't need to be fed so you are safe to go below BMR without risking any damage.

Someone 4'10" is still going to be overweight bordering on obese at 150 lbs so you might want to rethink that goal as well.

Mokey41

With an age guesstimate her BMR comes out to about 1450 at her current weight. She's also using lightly active as her activity level which may or may not be correct. Depends on what her job is.

Problem here is cross dressing. People get confused with MFP, TDEE, BMR, BMI and all the other numbers that get thrown around then can't understand why it doesn't work.

OP, if you gave a bit more info or opened your diary would be helpful.

lisajsund

I am currently using MFP guidelines for losing 0.5 lbs/week at a lightly active level. I also eat most of my exercise calories back as I am training for a 1/2 marathon. My net calorie goal is 1880, my BMR is about 1630. It's been working great for me.

But, different things work for different people. How are you calculating BMR? Here is the link I use:
http://www.bmi-calculator.net/bmr-calculator

Allup2Me78

I sit ALL day on my job and I am lightly active due to health conditions-I normally do for now4-5 times a week treadmill for 30-40 min each time & my BMR is 1597, I have done it on several calculators

With an age guesstimate her BMR comes out to about 1450 at her current weight. She's also using lightly active as her activity level which may or may not be correct. Depends on what her job is.

Problem here is cross dressing. People get confused with MFP, TDEE, BMR, BMI and all the other numbers that get thrown around then can't understand why it doesn't work.

OP, if you gave a bit more info or opened your diary would be helpful.

Allup2Me78

I use Scooby calculator to calculate all that because I am currently on the tdee-20% method

I am currently using MFP guidelines for losing 0.5 lbs/week at a lightly active level. I also eat most of my exercise calories back as I am training for a 1/2 marathon. My net calorie goal is 1880, my BMR is about 1630. It's been working great for me.

But, different things work for different people. How are you calculating BMR? Here is the link I use:
http://www.bmi-calculator.net/bmr-calculator

lisajsund

And TDEE already includes your exercise right?

Mokey41

I sit ALL day on my job and I am lightly active due to health conditions-I normally do for now4-5 times a week treadmill for 30-40 min each time & my BMR is 1597, I have done it on several calculators

If you are using the MFP settings you would choose sedentary and add your exercise separately. For TDEE you would be lightly active. MFP doesn't include exercise in your calculation, it's based on your "job" type for activity.

Allup2Me78

Yes

And TDEE already includes your exercise right?

lisajsund

Maybe change it to 15% reduction and try that for a week. I think I may have sent you two friend requests.

Allup2Me78

yes, that is correct. I went back and checked and that is correct so that makes it even LOWER to 1330. YIKES! lol Would I still eat back exercise calories or no?

I sit ALL day on my job and I am lightly active due to health conditions-I normally do for now4-5 times a week treadmill for 30-40 min each time & my BMR is 1597, I have done it on several calculators

If you are using the MFP settings you would choose sedentary and add your exercise separately. For TDEE you would be lightly active. MFP doesn't include exercise in your calculation, it's based on your "job" type for activity.

Allup2Me78

I have it set to tdee-20% which is what it needs to be set at to lose weight. 15% from my calories to maintain would not be enough deficit for me to lose weight

Maybe change it to 15% reduction and try that for a week. I think I may have sent you two friend requests.

lisajsund

You may find you lose more. Even though I'm set to only lose 1/2 a pound, I'm losing about 1 pound a week.

No one way works for everyone though, so I understand that. It's about trying things to have them work for you.

Allup2Me78

That is true that not one thing works for everyone for sure. But at 15% I would be eating more and that scares me to eat anything over 1700...in my opinion with the weight I need to lose 1700 is still a bit high

You may find you lose more. Even though I'm set to only lose 1/2 a pound, I'm losing about 1 pound a week.

No one way works for everyone though, so I understand that. It's about trying things to have them work for you.

MzManiak

I would suggest changing MFP to lightly active. (Even with a desk job, you still have errands to run, dishes to wash, laundry to fold, meals to prepare, hallways to walk, etc... so are not sedentary) And eat the calories it gives you for 1 pound per week. You will feel better, not tired, but will be losing at a steady pace.

Give whatever changes you make a few weeks to actually see the results and re-evaluate how you feel then.

Allup2Me78

1470 at lightly active is not above my BMR. & mfp suggests 1470 at lightly and 1330 at sedentary.

I would suggest changing MFP to lightly active. (Even with a desk job, you still have errands to run, dishes to wash, laundry to fold, meals to prepare, hallways to walk, etc... so are not sedentary) And eat the calories it gives you for 1 pound per week. It should be just above your BMR. You will feel better, not tired, but will be losing at a steady pace.

Give whatever changes you make a few weeks to actually see the results and re-evaluate how you feel then.

Allup2Me78

bmr is 1597

I would suggest changing MFP to lightly active. (Even with a desk job, you still have errands to run, dishes to wash, laundry to fold, meals to prepare, hallways to walk, etc... so are not sedentary) And eat the calories it gives you for 1 pound per week. It should be just above your BMR. You will feel better, not tired, but will be losing at a steady pace.

Give whatever changes you make a few weeks to actually see the results and re-evaluate how you feel then.

MzManiak

When you add in your exercise, it will get closer, and probably even out over the week.

How much are you eating now? How much weight are you losing per week?

Use the calculators as a guide, and then use your actual results to adjust.

lisajsund

It may scare you to try it, but pending your normal activity and exercise level, you might not be eating enough. When we don't eat enough, our bodies burn off muscle (which builds our metabolism) and conserve fat. It's just like refueling a vehicle. We can't run on empty. A friend of mine cut her calories so low, and didn't eat exercise calories and complained about gaining several pounds. It was super frustrating for her to hear...

It's just something to try, if it doesn't work, it doesn't work. But I would hate to see you lose muscle. The other thing that helps is keeping your protein levels up closer to 30%. Will help you stay full for longer periods of time.

That is true that not one thing works for everyone for sure. But at 15% I would be eating more and that scares me to eat anything over 1700...in my opinion with the weight I need to lose 1700 is still a bit high

AmyRhubarb

Are you confusing BMR and TDEE? There is next to no way that that is below your BMR as your BMR is what your body burns naturally if you were in a coma.

How are you calculating this? I feel that you calculations must be considerably off.

What makes you so sure? My BMR is about 1490 and she seems much larger than me.

That's what I was going to say - my BMR is 1400.

lisajsund

And, crazy, but, on my long run training days, I burn 1000-1600 calories. So much fun to eat those back on the MFP settings. And, I am still losing the weight!

Allup2Me78

So you are set to sedentary on Mfp & then eat back exercise calories?

And, crazy, but, on my long run training days, I burn 1000-1600 calories. So much fun to eat those back on the MFP settings. And, I am still losing the weight!

lisajsund

Sorry to take so long to get back to you!
I am set to lightly active and lose 1/2 pound per week. I ran 12 miles on Saturday, burning 1670 calories. This was the first time I only ate about 1300 back. I almost always eat all of them back. :-)
Good news though - still lost 1 lb this week! Yay!

So you are set to sedentary on Mfp & then eat back exercise calories?

And, crazy, but, on my long run training days, I burn 1000-1600 calories. So much fun to eat those back on the MFP settings. And, I am still losing the weight!