HELP ME! Please! Trying to create my new calorie deficit

nissaea

I've been able to get by with a calorie intake of approx 1800 calories. Although I typically came in under that amount. I use to weigh 350 and that restriction was enough to create a deficit and now with my weight loss so far it isn't cutting it and I need some help in identifying what my new calorie deficit should be.

I used the BMR calculator that MFP provides and my results were: Your estimated BMR is: 1,832 calories/day

This explains why I'm not really losing as much. I'm barely creating a deficit with my diet and my walks. (holiday food didn't help either)

I do plan to integrate a cardio/strength training regimen into my exercise plan for next year but I have put it off because I have been sick for the past 3 weeks with a nasty cold that I seemed to have caught twice. I figured introducing new exercises with all this phlegm and coughing and sore throat wouldn't be wise.

I plan to get in an occasional swim as well. My schedule is going to be pretty packed with school starting January 6th but I imagine I may get in 1-2 x a week if I can. I'd like to continue to walk/jog daily as well.

With THAT all being said... (sorry if I have bored you to tears)

I am currently at 250 lbs and would like to establish about a 2-3lb weight loss per week. What calorie range would anyone suggest I aim for? I was thinking perhaps 1600? Or should I go lower?

I may be thinking this all wrong.. which is why I could really use some constructive feedback. THANK YOU!!

mistress8956

According to mfp at 225 I should consume 1420 to lose 2 lbs a week. Hope that gives u an idea

Snicklefritz81

I would try the 1600 cals, and then go from there. Bodies are crazy and don't do the same thing as the next. Darn it. Would be so much simpler! lol

I started MFP about 250 and had about 1500 cals, I think. I'm now at like 1400 cals...and 219. So I would think that the 1600 for you would be a good starting point. (logically?)

allaboutthecake

If you run your stats, height, weight activity level, RHR, LBM, it will give you your calories. Definitely account and factor in your 15% loss to keep your loss going. Are you at a plateau?

Fitnessfrog.com is easy to use & calculate.

A lot of reading, but well worth it....besides,,,,what else are you doing right now?

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

Honestly, another group here on MFP is the Eat, Train, Progress Group run by Sarauk2fs and SideSteel. These two moderators are knowledgeable and can help you determine what may be your best bet.

http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-


(eta: kitteh trying to help me type)

hauhaut901

Reduce your carbs and try to make sure at least 75% of them are complex carbs. also make sure the carb/fat/protein ratio is somewhere along 40%-20%-40%

AngelWings0609

I am at 249lbs and have been eating right around 1500 calories a day. I've been losing, however, not weighing in as often as i probably should.. I agree, 1500-1600 calories would be about right!

AJ_G

Sounds like you're confusing BMR and TDEE. Your BMR is your Basal Metabolic Rate, and it's the calories your body would burn for essential life functions like breathing, pumping blood, brain activity, etc. It's basically the calories you'd burn if you were in a coma. Your TDEE (Total Daily Energy Expenditure) is the total amount of calories you burn every day. To find your TDEE, you multiply your BMR by one of these activity factors:

1.2 = Sedentary (Desk job & Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

In order to lose weight, you find your TDEE and subtract 15%-20% for weight loss. Understand that your BMR and your TDEE are just estimates and starting points for you to use, they're not 100% accurate. If you're eating at this calorie intake everyday and still not losing weight, than it's likely that the estimates are wrong and you just need to adjust your calorie intake and watch how that intake affects your weight over the next 3-4 weeks, then readjust if you have to.

AJ_G

Reduce your carbs and try to make sure at least 75% of them are complex carbs. also make sure the carb/fat/protein ratio is somewhere along 40%-20%-40%

Lol, carbs have absolutely nothing to do with fat loss, as long as you're eating enough protein and fat and not exceeding your calorie goal, you can eat as many carbs as you want, has no effect. Also, you do not need to eat complex carbs unless you're diabetic, carbs are carbs. Your information is about 10 years old... Your macro suggestions are also completely off. You should not calculate macro intakes by percentage of total calories, but instead by body weight...

Sunitagt

I'm at about 250 as well, and right now I eat 1550, and eat back my exercise as long as I walk 12,000 steps per day (14,000 on days when I go to the gym). That is working for me at the moment. According to BMR calcs, I'm at about 1930 per day, so if I burn about 600 from walking, then I'm at about a 1000 calorie deficit total. From what I've read the BMR formula is actually closer to an RMR calc, so that's what I'm going with and it's working for me.

QuietBloom

Reduce your carbs and try to make sure at least 75% of them are complex carbs. also make sure the carb/fat/protein ratio is somewhere along 40%-20%-40%

That is not necessary. Go with what MFP sets up for you, but don't worry about going over on the protein as it notoriously sets it a bit low.