BMR vs. MFP calories

livingtx

I'm 5'4" and weight 231 pounds. I used a BMR calculator which indicates my BMR is 1800 calories a day which means 1800 calories just to exist without exercise. MFP calculated 1425 per day or so with a sedentary lifestyle. Why would MFP suggest calories under my BMR? I've been exercising: 3/week Taekwondo, ~40-60 minutes of 3.1 walking daily, biking a few times a week, StrongLifts 3 days a week. I hadn't really been eating back all my calories.

I guess my main concern is why does MFP give me a default calories that is ~400 calories LESS than my BMR?

ardorrequiem

This is the best guide I've ever seen for how to get the most out of MFP and tracking.

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

diannethegeek

This is the best guide I've ever seen for how to get the most out of MFP and tracking.

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

^This.

And also: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets <-- this post, which is linked within the Sexypants guide.

I would also recommend this one: http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

Basically, MFP is a simple tool. It doesn't set your BMR as a bottom threshold. It doesn't care if you set a weight loss goal that's too aggressive. It sets your goal low expecting you to log your exercise so that it can give you more calories to eat. If you do a little research and use the tool as it was intended it can be great. But a lot of people here end up with low calorie goals and then wonder why they're hungry/lethargic/etc.

TeaBea

I'm 5'4" and weight 231 pounds. I used a BMR calculator which indicates my BMR is 1800 calories a day which means 1800 calories just to exist without exercise. MFP calculated 1425 per day or so with a sedentary lifestyle. Why would MFP suggest calories under my BMR? I've been exercising: 3/week Taekwondo, ~40-60 minutes of 3.1 walking daily, biking a few times a week, StrongLifts 3 days a week. I hadn't really been eating back all my calories.

I guess my main concern is why does MFP give me a default calories that is ~400 calories LESS than my BMR?

MFP gave you calories (in part) based upon "I want to lose XX pounds per week." Is your weekly goal somewhere in this range?

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.

The closer you get to goal, the more you have to worry about BMR. You could start with 1425 (and eat at least some calories back)...if you start to feel run down....then you need to eat more.

The sexy pants thread is really helpful.

3dogsrunning

This is the best guide I've ever seen for how to get the most out of MFP and tracking.

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

^This.

And also: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets <-- this post, which is linked within the Sexypants guide.

I would also recommend this one: http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

Basically, MFP is a simple tool. It doesn't set your BMR as a bottom threshold. It doesn't care if you set a weight loss goal that's too aggressive. It sets your goal low expecting you to log your exercise so that it can give you more calories to eat. If you do a little research and use the tool as it was intended it can be great. But a lot of people here end up with low calorie goals and then wonder why they're hungry/lethargic/etc.

This and this.

Did you choose 2lbs a week? That would be too high for you. I'd go with 1 lb a week, 1.5 at the most.

Also, the sedentary goal is pretty low, most people would qualify for Lightly active.

Plus - MPF expects you to log exercise and eat those calories back.

cwolfman13

I think you're confusing BMR with TDEE with NEAT. Your BMR calories are your basal calories...you burn those just being alive and doing nothing besides sleeping all day long...you burn those calories in a coma. 1800 seems high for a female BMR...I'm a 5'10" male and my BMR is 1780ish.

Beyond your BMR, even without deliberate exercise, you have getting up and moving around...going to work, cooking, cleaning, etc...this gets you your NEAT (Non Exercise Activity Thermogenesis).

I'm thinking your 1800 is basically your NEAT, not your BMR. MFP takes your NEAT...the calorie you would require to maintain without any exercise and cuts from that for weight loss...so if your NEAT is 1800 - 1900 calories then MFP is cutting from that to give you about 1 Lb per week weight loss. Because exercise is not figured into that equation, you log it and get those calories to eat back.

My guess is that your actual BMR is closer to 1300 calories or so. A TDEE calculator and MFP's NEAT method calculator come out about 6 of 1 when you're comparing apples to apples loss rate goals and properly accounting for exercise activity...upfront in your activity level with TDEE and on the *kitten* end when you log it with NEAT.