HOW DO I UTILIZE BMR?

PalmettoparkGuy

Now that I'm at goal, I'm trying to figure out how to properly maintain it. If I change my weight loss to 0 (maintenance) it says I should be taking in 2090 calories which seems high. My BMR reading is 1671. Should I be using that as a calorie goal? What do you all who got to your goal use as a maintenance calorie goal?

shaj316

I think BMR is supposed to be calories your body uses at rest. Since I assume you will be doing more than lying around all day, the extra cals should be for that. In fact, it seems kind of low to me but then again, I'm a pretty big guy.

erickirb

2090 is not a high maintenance, mine is 1930. If you are sedentary your maintenance will be BMR *1.25, which accounts for moving, eating, etc.

MissMaryMac33

i would google "BMR Calculator" and see you what you get on a variety of sites --- then pick a number that fits.

I did this and mine were always within about 100-200 calories so I just sort of picked a round number average and set my goals custom -- I always do custom anyway since I change my protein to 45% instead of the default.

auburngirl06

My understanding is that your BMR is what your body would need to function if you did absolutely nothing all day. This doesn't account for any normal activity, as in: getting out of bed, brushing your teeth, walking to the car, normal here and there throughout the day. You have to multiply your BMR by an activity factor to approximately calories burned. Here is some info from a quick google search. Good Luck & Congrats on reaching your goal!!

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

•If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
•If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
•If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
•If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
•If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

PalmettoparkGuy

Thanks guys, I understand now.

alesiadick

BMR stands for Basil Metabolic Rate - I am a certified health coach - easy calculation is weight times 11 - that estimates how much energy you will expend if all you do is sleep. then... you adjust for your activity level. do your basic calculation then multiply it by say .2 for light activity. and add that to the total or .5 for quite a bit of activity. Bottom line track your calories. you can not out exercise over eating (just sayin') also, you can adjust for the food you consume. 10% of your total calories so.... if you ear 100 calories you may add 10 calories to the amount you have for total to consume. remember your personal metabolism is going to affect the outcome - as in the higher your metabolism the more you can eat - so amputate the couch from your bum and add calories back in s-l-o-w-l-y to give your body time to adjust. Add say 100 (healthy) calories every few days until you begin to gain weight and then you will absolutely know where your set point is (calories in match calories out) clear as mud? Anyone can lose weight - keeping it off is the key to long term success - good luck!! oh yes, forgot to mention - I lost 87 pounds - I am speaking from experience...

AlsDonkBoxSquat

I don't utilize BMR, I let MFP calculate it, then I played with my numbers until I got it pretty much right for my body. I now fluctuate very little from one week to the next, and when I do I adjust accordingly. For me it's a constant balancing act between food and activity level.