My calorie intake is less than my BMR should I change?

Emma1903

iv just worked out my BMR which is 1440 cals a day, at the moment I'm on 1200 cals a day. Will I loose less if I carry on eating less than my BMR?

NoAdditives

It depends on your body and your metabolism. You can change your setting so you're trying to lose less per week or you can increase your daily activity level so that you're eating more if you want.

baisleac

iv just worked out my BMR which is 1440 cals a day, at the moment I'm on 1200 cals a day. Will I loose less if I carry on eating less than my BMR?

You might have your weight loss goal per week set to high. My BMR is similar to yours, but at 1 lb/week, my daily goal is around 1400 (though I also eat over that due to exercise)... and I zig zag so my daily average is above my BMR, but that's another matter.

Eating below your BMR will cause you to lose weight, but you will eventually stall and may harm your metabolism. Slowing down weight loss rarely hurts a person.

http://www.myfitnesspal.com/blog/baisleac/view/net-calories-bmr-tdee-reference-96731

cerysrhi

mine is below my BMR too but its working for me so I don't plan on changing a thing however that doesn't mean it will be the same for you as there are so many factors that affect your weight loss progress I would try it for a couple of weeks see how you feel and what goals you achieve and take it from there x

Emma1903

My goal is 2pm a week , but I changed it to 1pm and it still says 1200 cals a day. I am trying the zig zaging method also. I will keep it at 1200 and see what happens.

ladyhawk00

My goal is 2pm a week , but I changed it to 1pm and it still says 1200 cals a day. I am trying the zig zaging method also. I will keep it at 1200 and see what happens.

Since your BMR is pretty low, and MFP's lower limit is 1200, it won't let you go below that. But with only 11 lbs to lose, I'd strongly recommend you choose the 1/2 lb per week goal. The body (especially for women) prefers to have a cushion of fat. So you when you have very little to lose, you need to coax the body into accessing that very small amount of fat stores. The way you do this is by letting it KNOW there will be enough fuel coming in - so you want a very conservative deficit.

angiesills

What is the zig zag method?

emmaleigh47

You cannot eat under your BMR - in fact you should eat at 1.2x your bMR to ensure that your metabolism stays fired on all cyclinders. Sure there will be people who will tell you that its ok... and for a short period of time you will lose weight... but wouldnt you like to lose weight eating as much as possible... much more sustainable for the rest of your life!

BTW ... my BMR is 1600 ... I eat 2300 ... and you can see the results below!

baisleac

What is the zig zag method?

I like this one. http://www.myfitnesspal.com/topics/show/212510-how-to-zig-zag-cals-properly-caloric-cycling-properly

But you can Google for alternate methods. You're essentially eating lower calories on some days and higher on others to keep your body guessing.

kmreynolds11

I read somewhere that the healthiest way to lose weight is to keep your calorie intake IN BETWEEN your BMR and your maintenance amount. I try my best to follow that guideline. Then I know that I'm eating enough for my basic body functioning, but less than the amount I would need to stay at exactly the same weight. In my case I always *try* to NET between 1350 (BMR) and 1850 (maintenance) every day. Even when I'm zigzagging, I choose daily calorie goals between these two numbers.

Emma1903

The 11 lbs to loose is so that I will be just within the healthy bmi range. I think that puts me dead on a bmi of 25.
If I set it at half a pound a week it still only gives me 1300 cals a day.

ladyhawk00

The 11 lbs to loose is so that I will be just within the healthy bmi range. I think that puts me dead on a bmi of 25.
If I set it at half a pound a week it still only gives me 1300 cals a day.

What is your maintenance cals? You can find it under Goals, at the top right where it says "Calories burned from Normal Daily Activity."

baisleac

If your BMR is 1440, and you are Sedentary (lowest option) then your Daily Caloric Expenditure is 1728. 1 lb/week would be 1228, half pound per week would be 1478.

BMR is not Daily Calorie Burn. Are you mixing the two up?

*~*~*~*~*~*~*~*

BMR = Basal Metabolic Rate
TDEE = Total Daily Energy Expenditure (also called Maintenance calories)
Calorie = (unit of measurement), a unit of energy or heat variously defined. In nutrition terms, the word calorie is commonly used to refer to a unit of food energy. (The word calorie is used instead of the more precise scientific term kilocalorie.)

BMR and TDEE are two different things..

BMR is the amount of energy (calories) your body needs to function in a coma.

TDEE is the amount of energy (calories) that your body actually uses (burns) each day by living your life.

Eating less than your TDEE will give you a calorie deficit and you will lose weight.

Eat less than your BMR and you risk slowing your metabolism down; making it that much harder to continue to lose weight and that much more likely that you will regain that weight when you get to maintenance.

Emma1903

The 11 lbs to loose is so that I will be just within the healthy bmi range. I think that puts me dead on a bmi of 25.
If I set it at half a pound a week it still only gives me 1300 cals a day.

What is your maintenance cals? You can find it under Goals, at the top right where it says "Calories burned from Normal Daily Activity."

1800 cals

ladyhawk00

The 11 lbs to loose is so that I will be just within the healthy bmi range. I think that puts me dead on a bmi of 25.
If I set it at half a pound a week it still only gives me 1300 cals a day.

What is your maintenance cals? You can find it under Goals, at the top right where it says "Calories burned from Normal Daily Activity."

1800 cals

If your maintenance is 1800, then 1/2 lb per week shouldn't give you 1300.

Daily Deficits:
1/2 lb = 250
1 lb = 500
1.5 lb = 750
2 lb = 1000

So at 1/2 lb per week, your daily goal should be about 1550, before exercise.

sleepy184

Im Confused. According to MFP my Daily Cal intake is 1410 but my BMR (again according to MFP is 1789. Is this wrong?

ladyhawk00

Im Confused. According to MFP my Daily Cal intake is 1410 but my BMR (again according to MFP is 1789. Is this wrong?

First, make sure you're using the right numbers. Is the BMR from the calculator on the Tools page?

But again, if the numbers are right, it probably means your loss per week goal is too high for how much you have to lose. Based on your ticker (I'd need info like height, weight, age, activity level, etc to be more precise/accurate), I would guess you shouldn't have a loss per week goal higher than 1 lb per week, and possibly 1/2 lb.

Atlantique

I'm in this situation as well, and have been since I began MFP. I'm set at 1lb per week, although after I lost the first 10 MFP put me at .9 lbs per week loss. I have 17-22 pounds left to lose.

5'7"
BMR: 1387
Normal Daily Calorie burn: 1730
MFP Goal: 1270
BMI: 24.6

ladyhawk00

I'm in this situation as well, and have been since I began MFP. I'm set at 1lb per week, although after I lost the first 10 MFP put me at .9 lbs per week loss. I have 17-22 pounds left to lose.

5'7"
BMR: 1387
Normal Daily Calorie burn: 1730
MFP Goal: 1270
BMI: 24.6

I'd say you should lower loss goal to 1/2 lb per week with ~ 20 lbs to lose.

sleepy184

HI,

First, make sure you're using the right numbers. Is the BMR from the calculator on the Tools page?

But again, if the numbers are right, it probably means your loss per week goal is too high for how much you have to lose. Based on your ticker (I'd need info like height, weight, age, activity level, etc to be more precise/accurate), I would guess you shouldn't have a loss per week goal higher than 1 lb per week, and possibly 1/2 lb.

The BMR is from the calculator on the tools page.

My Loss per week goal is 2lb. I still have to loose around 3 stone!
My height is 5ft 6 my current weight is 202lbs age 37 activity level = light

MyNameIsNotBob

I got really stalled out trying to do 12-1300 cal. / day. I then started keeping my intake between my BMR (about 1500) and maintenance (about 2100). Since I switched, I've been losing much quicker and easier.

ladyhawk00

HI,

First, make sure you're using the right numbers. Is the BMR from the calculator on the Tools page?

But again, if the numbers are right, it probably means your loss per week goal is too high for how much you have to lose. Based on your ticker (I'd need info like height, weight, age, activity level, etc to be more precise/accurate), I would guess you shouldn't have a loss per week goal higher than 1 lb per week, and possibly 1/2 lb.

The BMR is from the calculator on the tools page.

My Loss per week goal is 2lb. I still have to loose around 3 stone!
My height is 5ft 6 my current weight is 202lbs age 37 activity level = light

Aha! Now we're getting somewhere.

You're actually not too far off. But for what you have to lose at this point, 1.5 lbs per week is probably a better goal. You can probably get away with 2 lbs per week a tiny bit longer, but it's a bit aggressive. 1.5 lbs would take you to right around BMR. And the reason it's recommended to not go much under BMR is because that's what you burn just for daily organ functions. So at the very minimum, you want to be supporting those (they're kind of important, no?)

sleepy184

Thanks. Not sure I still understand BMR and target cals etc but as long as it is right I'll trust MFP. Just dont want to damage my metabolism as it already quite slow in my opinion

Jenscan

I've let myself get confused too - so I'm hijacking this thread I hope you guys don't mind.

My BMR as calculated by the MFP tool is about the same, around 1440, but MFP is setting my goal at 1290 (1 lb per week). My maintenance calories show as 1790. I've been working at that goal, actually at 1310 but it looks like MFP dropped me a little due to my loss now. According to the advice I'm seeing, I should eat more like 14-1500 and go way over goal every day?

I'm 5'3" and I need to lose 50 lbs.

So.... what do I do? I've been losing pretty rapidly so far and I'm wondering if it's 1) water weight 2) success 3) me screwing up already.

Or, am I ok since I'm really fat and short, and should work under more stringent conditions than most people?

ladyhawk00

I've let myself get confused too - so I'm hijacking this thread I hope you guys don't mind.

My BMR as calculated by the MFP tool is about the same, around 1440, but MFP is setting my goal at 1290 (1 lb per week). My maintenance calories show as 1790. I've been working at that goal, actually at 1310 but it looks like MFP dropped me a little due to my loss now. According to the advice I'm seeing, I should eat more like 14-1500 and go way over goal every day?

I'm 5'3" and I need to lose 50 lbs.

So.... what do I do? I've been losing pretty rapidly so far and I'm wondering if it's 1) water weight 2) success 3) me screwing up already.

Or, am I ok since I'm really fat and short, and should work under more stringent conditions than most people?

Being a bit smaller than average, with a sedentary activity level (guessing), you're slightly outside the curve. Your case is a little bit more of a judgement call. You can probably stick with the 1 lb/week for a bit longer and be ok. But, in that case I would make sure to eat all of your exercise cals and really aim to meet your cal goal, because even if you're overestimating a bit, your deficit is a little aggressive and you can handle it if it's a little smaller.

Or, you can drop your loss per week goal to 1/2 lb and maybe only eat part of your exercise cals and/or stay a little under goal (100-200) each day.

Kind of depends on how much the red numbers bothers you and how you feel, and how good your eating habits are. If you aren't too careful about your foods, I would go with a higher cal goal to make sure you're getting adequate nutrients. If you eat pretty clean, you may be able to get away with a little lower cal goal. And if you have trouble sticking with the lower cal goal (feeling tired, deprived, etc), then by all means, go with the higher cal goal. Really this about sustainability - you want to choose strategies and habits that you can live with long term.

mamato3inca

Quick question...what about exercise? If my BMR is 1300 and I burn 200 in cardio, does that mean I should eat a minimum of 1300 or the 1500 to include my exercise calories? This is interesting...thank you!

Jenscan

Wow, thanks ladyhawk (ps, love that movie, if that is to what you refer your screenname. love the singer, if that is to what you refer)!!

On the whole, I'm sedentary, yes. I do eat nutritious food; with a few exceptions, sure; but I'm aware that I need to get a lot of bang for my buck since I'm not eating much. I didn't eat healthfully before I started here and that's WHY I ended up here, actually. Stupid fried food and tortilla chips, and stupid me for eating them.

I'm feeling really comfortable at my current goal. I don't feel deprived right now but I'm not eating back all of those exercise calories either. Since I'm a very big perfectionist, red is the enemy, unfortunately and that's why I was like, "I have to go OVER GOAL??". Not so good for someone like me.

This is good food for thought, pun intended. I will be sure to shoot closer to my goal since I don't always eat all my calories back out of concern I've screwed up an estimate, and if I start to plateau I'll start to eat more. I definitely have a game plan later if things start to go awry and I will feel a little better now if I go a few calories over goal. I need to keep telling myself that this isn't a perfect science, as much as I'd like it to be!

Thanks again for the thoughtful response.

ladyhawk00

Quick question...what about exercise? If my BMR is 1300 and I burn 200 in cardio, does that mean I should eat a minimum of 1300 or the 1500 to include my exercise calories? This is interesting...thank you!

Well, remember that BMR is what you burn just being alive, as if in a coma. Then, on top of that, you have daily activity level - brushing your teeth, watching tv, cooking dinner, what you do for work, etc.

MFP has already deducted the necessary cals to allow for your chosen loss per week goal (as long as that wouldn't take you under 1200) - but it has NOT accounted for exercise until you log it. For someone who has very little to lose, like you, it is MUCH more important to have a conservative deficit and eat enough to fuel your workouts. Otherwise, you risk losing lean mass (muscle) and slowing your metabolism.

What is your age, height/weight, activity level and what is your loss per week goal at now?

mamato3inca

I am 5'4 and 135 pounds with the loss per week set at 1 pound. My goal is 120. I am a stay at home mom, so I think I picked light activity?

Once again it has my goal at 1200 and BMR is 1308 I believe.

ladyhawk00

I am 5'4 and 135 pounds with the loss per week set at 1 pound. My goal is 120. I am a stay at home mom, so I think I picked light activity?

Once again it has my goal at 1200 and BMR is 1308 I believe.

For less than 20 lbs to lose, I'd change your loss per week goal to 1/2 lb per week.

Then, for exercise cals, if you're going off of MFP or a machine, I'd try to eat 50-75% of them. If using an HRM, closer to 100% of them.

ladyhawk00

Wow, thanks ladyhawk (ps, love that movie, if that is to what you refer your screenname. love the singer, if that is to what you refer)!!

On the whole, I'm sedentary, yes. I do eat nutritious food; with a few exceptions, sure; but I'm aware that I need to get a lot of bang for my buck since I'm not eating much. I didn't eat healthfully before I started here and that's WHY I ended up here, actually. Stupid fried food and tortilla chips, and stupid me for eating them.

I'm feeling really comfortable at my current goal. I don't feel deprived right now but I'm not eating back all of those exercise calories either. Since I'm a very big perfectionist, red is the enemy, unfortunately and that's why I was like, "I have to go OVER GOAL??". Not so good for someone like me.

This is good food for thought, pun intended. I will be sure to shoot closer to my goal since I don't always eat all my calories back out of concern I've screwed up an estimate, and if I start to plateau I'll start to eat more. I definitely have a game plan later if things start to go awry and I will feel a little better now if I go a few calories over goal. I need to keep telling myself that this isn't a perfect science, as much as I'd like it to be!

Thanks again for the thoughtful response.

The movie

Yeah, I think for people who are bothered by the thought of going over, it's better to use the bigger deficit so you have some wiggle room. However, just have to remember not to take that mindset too far.

Good luck with it!