nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

MyFitnessPal Community

BMR 1620

MandyH1991

I'm confused. I used a formula I found on a fitness websit to get my BMR.. now what do I do?

Replies

MandyH1991

bump :noway:

SaltNBurnBoys

Your BMR is the amount of calories your body would burn if you were doing absolutely nothing (i.e. in a coma). The reason it's good to have this number- or an estimate of it, at least- is so you know the absolute minimum amount of calories you need in a day.

I'm not an expert of any kind, but that's what I've gleaned from posts across MFP. You're supposed to also calculate your TDEE (Total Daily Energy Expenditure) and choose a calorie goal between that and your BMR if you're trying to lose weight. This gives you a calorie deficit without being so low as to hurt your body.

BusyRaeNOTBusty

Use your BMR to calculate your TDEE , if you want to use the TDEE method of calculating goals. Then subtract 10-20% and set that as your intake goal. However if you use this method do not eat your exercise calories.

Or just put a reasonable goal (0.5 to 1 lbs / week unless you are obese) into MFP and do what MFP tells you.

Cranquistador

What are your goals?

gypsy_spirit

What are your goals?

This ^^ and I'll also post this link. It's full of all the information you need to start thinking and planning your goals.

http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants

MandyH1991

I am 169, 5'11. I want to get down to about 155. My bmr is 1620 & I've been eating about 1,200 or so calories a day, give or take a few. Am I supposed to eat 1620 calories a day?

brianpperkins

I am 169, 5'11. I want to get down to about 155. My bmr is 1620 & I've been eating about 1,200 or so calories a day, give or take a few. Am I supposed to eat 1620 calories a day?

Let's see ... a BMR of 1620 puts your sedentary lifestyle daily burn at about 1940-ish without including exercise. A 20% reduction of that puts your daily needs around 1550 after a deficit.

If you exercise ... that daily need after deficit increases.

deksgrl

How many pounds do you need to lose?

From your picture, it doesn't look like you have a lot to lose. You should not choose more than 1 pound per week loss.

Also, MFP does not include exercise in its calculation for what you need to eat, so when you exercise, you need to eat more.

BMR isn't really a number that tells you very much. You want to calculate your TDEE. Take a reasonable deficit off of TDEE (20% is a safe amount, but if you just have like 10-15 pounds to lose, you want to take 10% off).

A properly set MFP plus exercise calories goal should be about the same as a properly set TDEE -% goal.

brisingr86

General recommendations are not to eat below BMR (basal metabolic rate). However, if you've been eating 400 calories under, you probably don't want to jump right up. Maybe increase by a couple hundred and see what happens. Also depends on how you're feeling. If you've noticed you're hungry a lot, irritable, etc. eating 1200, then you definitely should be eating more. If you're feeling satisfied on 1200 (you may be eating more than you think unless you're really measuring everything), then maybe you increase calories more slowly. I would listen to your body, but in general, yes, you should be targeting closer to 1620 at a minimum.

MandyH1991

Thanks everyone

I am trying to do this right this time. Recovery to redemption.