MFP app suggests lower than BMR for desired loss

anthropolyte
anthropolyte Posts: 8
in Health and Weight Loss
Hi all - new to the forums, and after some advice on my current attempt to lose some weight!

I'm not greatly overweight currently, but I'd like to lose about 10-12kg overall in order to lose some of the podge around my belly. I'm aiming to get to the gym three times a week (not quite there yet), and I'm eating as healthily as possible.

Having told the MFP app that I want to lose 1kg per week, it's returning a recommendation that I eat 1310 calories per day. Being a pretty tall guy, I'm concerned that this is significantly under what my BMR is likely to be.

Feel free to look through my diary - can anyone let me know if the calorie deficit per day is too high? I'm losing weight rapidly at the moment, but I'm only in my first week, so I'm assuming this is water weight. What I don't want to happen is to start losing muscle at the same time as fat.

If I am on too high a deficit, what can I do within the app to adjust the daily allowance higher but still maintain a projected 1kg per week loss?

Be sure to tell me that I'm being unrealistic as well! I'm here to learn, not to protect my feelings :)

Thanks!

Replies

  • vismal
    vismal Posts: 2,463 Member
    What do you weigh now and how tall are you?
  • anthropolyte
    anthropolyte Posts: 8
    Currently I weigh 88.8kg after a week of calorie restriction (I originally weighed 92.5kg).
    I'm 188cm tall, 35 years old.
  • tobiasmom
    tobiasmom Posts: 161
    Perhaps your goal is too aggressive? I've seen this as a guideline:


    Here is a great guideline for setting weekly weight loss goals:
    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.

    With the conversion, you are looking to lose 22-26 lbs, so a 1 lb (~.5 kg) deficit per week would be reasonable.

    I also found this post really helpful in getting started:
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • missylectro
    missylectro Posts: 448 Member
    I set my limit to my BMR and I seem to be losing
  • vismal
    vismal Posts: 2,463 Member
    Currently I weigh 88.8kg after a week of calorie restriction (I originally weighed 92.5kg).
    I'm 188cm tall, 35 years old.
    At your height and weight 1kg a week is going to be a bit too aggressive. Are you sure you even need to lose that much more? I'm about the same height as you and weigh the same as you. I cannot imagine losing another 10-12 kg. If you do want to lose more I'd say 0.5kg a week is about the fasted to reasonably do it.
    I set my limit to my BMR and I seem to be losing
    Eating at your BMR will not stop you from losing. It's just that eating at or below your BMR for most people is hard to stick with long term. It also impairs recovery for workouts.
  • anthropolyte
    anthropolyte Posts: 8
    Thanks for the responses, guys. I've changed my goal to 0.5kg per week, and the calorie allowance is now at 1810 - seems more reasonable, although to be honest I wasn't finding it hard to stick with 1310! Surprised me a lot. I'll have to think of new healthy things to eat to make up the deficit!

    Regarding what I want to lose - it was really just an estimate to be honest. I'm a strange shape - very strong muscular legs (years of skating), very slim arms, and a fair amount of fat on my abdomen. I estimated 10kg based on how much I anticipate that fat to weigh, which admittedly isn't particularly scientific!

    Any suggestions on ideal weight whilst getting rid of that fat?

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