DON'T create a deficit from your BMR

seriousaboutlife

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.

are you measuring your food? Sometimes we eyeball what a serving size is. I have my kitchen scale out on the cupboard so that it's handy at all times.

StLouisTim

Thank you. This is very helpful.

AshDHart

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.

Very rarely do I exercise. So 1532 + 0 most days - 1800 = Gained weight using this method. Some days maybe 200. But that is 13 days since May 1st. Using that it would be 1532+200-1800 = + 68 extra calories per day. Still shouldn't lose. I double checked my records and I have averaged 1894 calories per day since May 1st. Exercise averages 192 calories each of 13 days.

So, I must have more lean mass than the 5 calculators say or I burn more than a sedentary person normally does. I would love to figure it out. I'm a big numbers person if you can't tell from all my records and averages I keep. :bigsmile:

baisleac

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.

Very rarely do I exercise. So 1532 + 0 most days - 1800 = Gained weight using this method. Some days maybe 200. But that is 13 days since May 1st. Using that it would be 1532+200-1800 = + 68 extra calories per day. Still shouldn't lose. I double checked my records and I have averaged 1894 calories per day since May 1st. Exercise averages 192 calories each of 13 days.

So, I must have more lean mass than the 5 calculators say or I burn more than a sedentary person normally does. I would love to figure it out. I'm a big numbers person if you can't tell from all my records and averages I keep. :bigsmile:

Using the stats in your signature, your BMR is 2256, which would put your TDEE at 2707... you are also in the range where a larger deficit is still okay and dipping below your BMR is sometimes recommended to get you closer to a healthy range faster. And 1800 would put you at 2 lbs per week.

AshDHart

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.

Very rarely do I exercise. So 1532 + 0 most days - 1800 = Gained weight using this method. Some days maybe 200. But that is 13 days since May 1st. Using that it would be 1532+200-1800 = + 68 extra calories per day. Still shouldn't lose. I double checked my records and I have averaged 1894 calories per day since May 1st. Exercise averages 192 calories each of 13 days.

So, I must have more lean mass than the 5 calculators say or I burn more than a sedentary person normally does. I would love to figure it out. I'm a big numbers person if you can't tell from all my records and averages I keep. :bigsmile:

Using the stats in your signature, your BMR is 2256, which would put your TDEE at 2707... you are also in the range where a larger deficit is still okay and dipping below your BMR is sometimes recommended to get you closer to a healthy range faster. And 1800 would put you at 2 lbs per week.

BMR 2256? How? Using 370 + (21.6 X lean body mass) = BMR I get 370 + (21.6 X 42) = 1277.2. I have a lean body mass of 95 lbs or 42 kg based on http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy.

Though I like 2256 better. :happy:

baisleac

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.

Very rarely do I exercise. So 1532 + 0 most days - 1800 = Gained weight using this method. Some days maybe 200. But that is 13 days since May 1st. Using that it would be 1532+200-1800 = + 68 extra calories per day. Still shouldn't lose. I double checked my records and I have averaged 1894 calories per day since May 1st. Exercise averages 192 calories each of 13 days.

So, I must have more lean mass than the 5 calculators say or I burn more than a sedentary person normally does. I would love to figure it out. I'm a big numbers person if you can't tell from all my records and averages I keep. :bigsmile:

Using the stats in your signature, your BMR is 2256, which would put your TDEE at 2707... you are also in the range where a larger deficit is still okay and dipping below your BMR is sometimes recommended to get you closer to a healthy range faster. And 1800 would put you at 2 lbs per week.

BMR 2256? How? Using 370 + (21.6 X lean body mass) = BMR I get 370 + (21.6 X 42) = 1277.2. I have a lean body mass of 95 lbs or 42 kg based on http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy.

Though I like 2256 better. :happy:

There is NO way you have 72% body fat.

AshDHart

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.

Very rarely do I exercise. So 1532 + 0 most days - 1800 = Gained weight using this method. Some days maybe 200. But that is 13 days since May 1st. Using that it would be 1532+200-1800 = + 68 extra calories per day. Still shouldn't lose. I double checked my records and I have averaged 1894 calories per day since May 1st. Exercise averages 192 calories each of 13 days.

So, I must have more lean mass than the 5 calculators say or I burn more than a sedentary person normally does. I would love to figure it out. I'm a big numbers person if you can't tell from all my records and averages I keep. :bigsmile:

Using the stats in your signature, your BMR is 2256, which would put your TDEE at 2707... you are also in the range where a larger deficit is still okay and dipping below your BMR is sometimes recommended to get you closer to a healthy range faster. And 1800 would put you at 2 lbs per week.

BMR 2256? How? Using 370 + (21.6 X lean body mass) = BMR I get 370 + (21.6 X 42) = 1277.2. I have a lean body mass of 95 lbs or 42 kg based on http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy.

Though I like 2256 better. :happy:

There is NO way you have 72% body fat.

I wouldn't think so either but I used numerous calculators and came up with wildly different numbers. 72% came up several times. It shouldn't be so hard to figure it out! :grumble:
Examples:
29.2% which is no where near correct. http://www.bmi-calculator.net/body-fat-calculator/
72.7% http://www.scientificpsychic.com/fitness/diet.html
35.14 % using the formula developed by the YMCA. Which doesn't seem right either.
69.64 http://www.linear-software.com/online.html using the tape measurement method.
72.7% http://www.linear-software.com/online.html

baisleac

I wouldn't think so either but I used numerous calculators and came up with wildly different numbers. 72% came up several times. It shouldn't be so hard to figure it out! :grumble:
Examples:
29.2% which is no where near correct. http://www.bmi-calculator.net/body-fat-calculator/
72.7% http://www.scientificpsychic.com/fitness/diet.html
35.14 % using the formula developed by the YMCA. Which doesn't seem right either.
69.64 http://www.linear-software.com/online.html using the tape measurement method.
72.7% http://www.linear-software.com/online.html

With numbers that divergent, you may be at a point that the online calculators are not designed to calculate for. But you're also at a point where you can handle a big deficit, so having a more accurate number isn't as important.

If you really want the real number, try to find a BodPod or university that offers hydrostatic body fat testing.

AshDHart

With numbers that divergent, you may be at a point that the online calculators are not designed to calculate for. But you're also at a point where you can handle a big deficit, so having a more accurate number isn't as important.

If you really want the real number, try to find a BodPod or university that offers hydrostatic body fat testing.

I was thinking the same thing about the BodPod. I think the local university has one. I'm not sure it's critical right now but it would be interesting to find out.

deannalu89

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.

I was told that's how much I would burn laying in bed all day so I'm assuming they meant BMR. so if I raise my net intake to that I think I should be fine!! Thank you so much .... this helped GREATLY!!!!

BethanyMasters

Great post. I actually keep a log of my deficit using my TDEE and it gives me a pretty good rough idea of what I should have lost for the week.

So if I only lose a half pound or nothing I can look at my deficit log and my food diary and see exactly why and I don't get discouraged.