DON'T create a deficit from your BMR
baisleac
Posts: 2,019 Member
If you're using MFPs auto calculated goals, this does not apply to you. All you need to remember is:
Your NET calories (on your home page) should be as close to the daily goal MFP set for you as possible.
Your REMAINING calories (on your homepage and food diary page) should be as close to zero as possible.
MFP builds in a deficit for you based on the information you gave it: height, weight, lifestyle, goal weight loss, etc.. All you need to do is follow the calorie goals it gives you.
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If, on the other hand, you are creating your own custom goals, please read the following:
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.
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You can determine a rough estimate of your BMR on any web based BMR calculator. For a better estimate (without resorting to expensive tests), use your body fat percentage to determine your lean body mass (Google "Lean Body Mass Calculator") then use that number to determine your BMR. BMR = 370 + (21.6 X lean body mass in kg).
To determine your TDEE multiply your BMR by the appropriate number below:
If you are sedentary (Spend most of the day sitting (e.g. bank teller, desk job)) : 1.2
If you are lightly active (Spend a good part of the day on your feet (e.g. nurse, salesman)) : 1.375
If you are moderatetely active (Spend a good part of the day doing some physical activity (e.g. waitress, mailman): 1.55
If you are very active (Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)): 1.725
Subtract your calorie deficit from this number, your TDEE; remembering that if you exercise, those exercise calories need to be recovered to maintain your calculated deficit.
Your NET calories (on your home page) should be as close to the daily goal MFP set for you as possible.
Your REMAINING calories (on your homepage and food diary page) should be as close to zero as possible.
MFP builds in a deficit for you based on the information you gave it: height, weight, lifestyle, goal weight loss, etc.. All you need to do is follow the calorie goals it gives you.
*~*~*~*~*~*~*~*~*
If, on the other hand, you are creating your own custom goals, please read the following:
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.
*~*~*~*~*~*~*~*~*
You can determine a rough estimate of your BMR on any web based BMR calculator. For a better estimate (without resorting to expensive tests), use your body fat percentage to determine your lean body mass (Google "Lean Body Mass Calculator") then use that number to determine your BMR. BMR = 370 + (21.6 X lean body mass in kg).
To determine your TDEE multiply your BMR by the appropriate number below:
If you are sedentary (Spend most of the day sitting (e.g. bank teller, desk job)) : 1.2
If you are lightly active (Spend a good part of the day on your feet (e.g. nurse, salesman)) : 1.375
If you are moderatetely active (Spend a good part of the day doing some physical activity (e.g. waitress, mailman): 1.55
If you are very active (Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)): 1.725
Subtract your calorie deficit from this number, your TDEE; remembering that if you exercise, those exercise calories need to be recovered to maintain your calculated deficit.
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Replies
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Nicely done. I have mine manually set so I could change the percentages, but my calorie count comes from the auto generated goal provided my MFP, which I probably should increase.0
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Very good information, but I had to stop using the MFP calculation. It gave me a total daily of 1200, but my BMR is 1,698. I lost weight at first, but stopped losing after 30 days. I upped my intake to 1350 and I started losing again. If you click on the Tools tab on MFP there is a BMR calculator.
I have since stopped losing again, but that is because I have been less disciplined since Summer started. I need to get motivated again.0 -
Very good information, but I had to stop using the MFP calculation. It gave me a total daily of 1200, but my BMR is 1,698. I lost weight at first, but stopped losing after 30 days. I upped my intake to 1350 and I started losing again. If you click on the Tools tab on MFP there is a BMR calculator.
I have since stopped losing again, but that is because I have been less disciplined since Summer started. I need to get motivated again.
My guess is that you originally had the weight loss goal set too high, by manually setting it higher, you essentially decreased that number.0 -
bump0
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Ok, I'm a little bit confused. I did all the math, but I don't understand that last bit...Subtract your calorie deficit from this number, your TDEE; remembering that if you exercise, those exercise calories need to be recovered to maintain your calculated deficit. How do you determine what the deficit should be?
Mine is BMR 1290.78
TDEE 1548.94
So, I'm supposed to obviously subtract from the TDEE, but how much?
(Am I just having mid-day mindlessness?)0 -
Ok, I'm a little bit confused. I did all the math, but I don't understand that last bit...Subtract your calorie deficit from this number, your TDEE; remembering that if you exercise, those exercise calories need to be recovered to maintain your calculated deficit. How do you determine what the deficit should be?
Mine is BMR 1290.78
TDEE 1548.94
So, I'm supposed to obviously subtract from the TDEE, but how much?
(Am I just having mid-day mindlessness?)
The safest option is to never go below your BMR. Many fitness professionals suggest a maximum deficit of 20%. For you that would be a 310 calorie deficit or just over half a pound a week, but would be less than your BMR. It becomes a judgement call for you. If it were me, personally, I would set my calorie goal at 1300 + exercise calories, which is right at 1/2 lb per week and above your BMR.0 -
There is no way I'd lose weight if I didn't go under my BMR. My BMR is like 2000 calories, and my current goal is about 500 calories under that.0
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There is no way I'd lose weight if I didn't go under my BMR. My BMR is like 2000 calories, and my current goal is about 500 calories under that.
If you are consuming less calories than you burn (TDEE) you will lose weight. It may not be fast, but you will lose weight. And your TDEE is always higher than your BMR, unless you are in a coma/bedridden.0 -
If you are interested in this approach, which while slow is probably the most likely to lead to a lifelon weight change, then you should check out fat2fit radio. Its a pretty good website and podcast and strongly advocates never eating uner your BMR.0
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Also their site has calculators to do the above math for you.0
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Okay, I'm so confused can I message you? My BMR is 1936, but MFP calculated 1200. I am 194.8 and want to get down to 145. I'm 5'5" and the majority of my fat is in my butt and thighs. Not that you needed that last bit of information! I usually burn betwen 500-900 calories a day. Spinning class. help me please. I'm pumped now and don't want to get discouraged.0
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Good to see that MFP has me eating very close to my BMR according to those calculations. I have 1670 calories a day on MFP and my BMR is 1709.0
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Okay, I'm so confused can I message you? My BMR is 1936, but MFP calculated 1200. I am 194.8 and want to get down to 145. I'm 5'5" and the majority of my fat is in my butt and thighs. Not that you needed that last bit of information! I usually burn betwen 500-900 calories a day. Spinning class. help me please. I'm pumped now and don't want to get discouraged.
Absolutely, message me if you like. However, http://www.bmi-calculator.net/bmr-calculator/, calculates your BMR at 1615. With a sedentary lifestyle that puts your TDEE at 1938. If MFP has you at 1200 calories it is because you asked for 1.5 - 2lbs per week loss (MFP won't let you go less than 1200).
However, you're now in a range of 50 lbs or less to lose, so you're better with a smaller deficit. Go you!0 -
i myself am TRULY confused. I got my information from the instructor at the gym ... they told me if i were to sit around ALL day and not do a single thing i would burn 1,353 calories a day and then proceeded to tell me to eat around 1,300 calories a day and burn at least 250 calories in the gym.(i usually burn more and my net calorie intake is less than 1000) So far its worked... but i feel like it wont last me a lifetime.... i REALLY REALLY need help.0
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i myself am TRULY confused. I got my information from the instructor at the gym ... they told me if i were to sit around ALL day and not do a single thing i would burn 1,353 calories a day and then proceeded to tell me to eat around 1,300 calories a day and burn at least 250 calories in the gym.(i usually burn more and my net calorie intake is less than 1000) So far its worked... but i feel like it wont last me a lifetime.... i REALLY REALLY need help.
The question becomes, did they determine that 1353 is your BMR (which is what you would burn if you laid in bed all day) or your sedentary TDEE (which is what you would burn if you sat at a desk all day)?
The safest answer is to figure out which one they meant:
If it is your BMR, to NET at least that amount each day. Let your deficit be the calories you burn standing, going to the restroom, cooking, walking to the car, around the office, or to the corner grocery store (this is a bigger number than a lot of people think it is).
If it is your TDEE, ask them what BMR number they used to calculate it (there's math you could do to figure that out, but I can't think of it at the moment) and use that BMR as a bare minimum for NET intake.0 -
Do you have any recommendations for a lean body mass calculator? I tried two different ones and got results that vary by about 150 calories.0
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Do you have any recommendations for a lean body mass calculator? I tried two different ones and got results that vary by about 150 calories.
First: Lean Body Mass is in pounds or kilograms, not calories.
Did you use one that asked for your body fat percentage and one that did not? I would go with the one that used your Body Fat in it's calculation.0 -
Thanks for the info0
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Do you have any recommendations for a lean body mass calculator? I tried two different ones and got results that vary by about 150 calories.
First: Lean Body Mass is in pounds or kilograms, not calories.
Did you use one that asked for your body fat percentage and one that did not? I would go with the one that used your Body Fat in it's calculation.
Neither one did. The first one asked for just height, weight, and gender. It estimated a lean body mass of 110 pounds (49.9kg). The second one also asked for several measurements (waist, hip, wrist, and forearm). It estimated lean body mass at 125 lbs (56.7kg). That's a fairly large difference.
I'm not sure how to go about finding my body fat percentage. Thanks for your help. 
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Do you have any recommendations for a lean body mass calculator? I tried two different ones and got results that vary by about 150 calories.
First: Lean Body Mass is in pounds or kilograms, not calories.
Did you use one that asked for your body fat percentage and one that did not? I would go with the one that used your Body Fat in it's calculation.
Neither one did. The first one asked for just height, weight, and gender. It estimated a lean body mass of 110 pounds (49.9kg). The second one also asked for several measurements (waist, hip, wrist, and forearm). It estimated lean body mass at 125 lbs (56.7kg). That's a fairly large difference. I'm not sure how to go about finding my body fat percentage. Thanks for your help.
Ah... the second one used those measurements to determine your BF% and then LBM... and one that uses wrist and/or forearm is also taking your frame size into account. That's the one I'd use.
General rule of thumb: The more information a calculator asks for, the more accurate its estimate will be.0 -
Well this is interesting my BMR is 1615. My daily calorie goal is 1530, and that is set at 1 pound loss weekly I am 200 pounds with 50 pounds before I get to the healthy weight range? I have been gaining and losing the same 4 pounds since starting mfp.0
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Maybe I am the exception but I lost all of my weight by following what MFP told me to do; to the T. Now for maintenance, I increased my calories by 100 per week until I stopped losing. MFP told me I should be eating 1760 for maintenance but I only eat 1450 + exercise calories and have not lost an ounce is almost 2 months. I think MFP is pretty darn accurate (for me at least.) The rest of you guys can get technical and crunch numbers but I do that all day anyway. The easier you make this, the more likely you are to stick with it.0
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Well this is interesting my BMR is 1615. My daily calorie goal is 1530, and that is set at 1 pound loss weekly I am 200 pounds with 50 pounds before I get to the healthy weight range? I have been gaining and losing the same 4 pounds since starting mfp.
You could always try upping your minimum calories by 100 (to 1630). Try it for 4 weeks. Worst case scenario you gain 0.8 lbs and have an answer.0 -
yeah I wonder as I do spin at least 3 days a week and according to my hrm burn about 700 calories per class, and about 500 to 700 non spin workout days. I was eating around 1700. I am not sure what to do?0
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yeah I wonder as I do spin at least 3 days a week and according to my hrm burn about 700 calories per class, and about 500 to 700 non spin workout days. I was eating around 1700. I am not sure what to do?
Umm... if you were burning 500-700 calories and eating 1700, your NET (what your body actually had to keep itself running) was only 1000-1200 calories per day. MUCH lower than your BMR.
Useful links:
http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works
http://www.myfitnesspal.com/topics/show/196502-for-the-people-who-work-out-like-crazy-and-are-not-losing0 -
thanks for the info!!0
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If that is the case then why do all calculations for weight loss put me below that bmr number on here? I have a thyroid condition but have been following MFP prescribed, eat back all my calories from exercise and continue to lose weight. I have it on automatic and stay within 100 calories or less of my daily recommended allowance. Are you saying this could complicate my thyroid? If so, what data do you base this on and why is my doctor okay with what I am doing?0
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If that is the case then why do all calculations for weight loss put me below that bmr number on here? I have a thyroid condition but have been following MFP prescribed, eat back all my calories from exercise and continue to lose weight. I have it on automatic and stay within 100 calories or less of my daily recommended allowance. Are you saying this could complicate my thyroid? If so, what data do you base this on and why is my doctor okay with what I am doing?
If you're under a doctor's supervision, it all goes out the window, because the doctor knows YOU. If you're operating off of estimates, which all online calculators and counters are, it's better to err on the side of caution (i.e. keeping your metabolism healthy).0 -
According to the calculations 370 + (21.6 X 42) = 1277.2 my bmr is 1277.2 calories. I'm sedentary. So 1277.2 * 1.2 = 1532.64. Meaning to lose any weight I would have to eat below 1532. I have lost over 25 lbs in 2 months eating on average 1800. Either I don't understand the calculations or something is off. It's summer and my brain is melting. Can someone explain where my calculations are off?0
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According to the calculations 370 + (21.6 X 42) = 1277.2 my bmr is 1277.2 calories. I'm sedentary. So 1277.2 * 1.2 = 1532.64. Meaning to lose any weight I would have to eat below 1532. I have lost over 25 lbs in 2 months eating on average 1800. Either I don't understand the calculations or something is off. It's summer and my brain is melting. Can someone explain where my calculations are off?
Have you been exercising? Figure 1532 + exercise calories - calories eaten = actual deficit.0
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