BMR vs. Suggested Cal Intake?

shannonkk

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tigersword

Here, I'll make it simple for you.

Go to www.fat2fitradio.com. Use their free BMR tool. This will calculate the calories you should eat to reach your target weight goal.

They recommend losing weight slowly and permanently by eating a moderate calorie deficit and their calculators will guide you to eat the maintenance calories of your target weight (that way, once you lose the weight, there is not big transition from significant calorie deficit to maintenance)

I believe the calorie minimimum they recommend is BMR * 1.2.

(note - I've used this calculator and use the "sedentary" activity level and add back in my exercise calories and eat them back, since I use a HRM which I think is pretty reliable).

Good luck!

Thanks for the info. I'm only really confused because there seems to be a huge amount of dissent on these forums--50/50 on people saying 'eat at BMR' and those saying 'eat under BMR'. I'm also curious as to why MFP would tell me to eat a net of 1200 cals a day if my BMR is 1525 (and thus I should be eating 1525*1.2 to lose healthily, according to your train of thought). It seems a little strange, given that MFP is pretty 'lose it healthily' focused. I'll check out the calculator though. Thank you!

1525 * 1.2 would actually be your TDEE, if you're sedentary. Eating that would maintain your weight. Go with what MFP suggests, eating your actual BMR would result in about a one quarter pound a week loss, which is fine if you only have 10 pounds to lose. If you have more to lose, I'd suggest going with MFP's suggestions.

Again, there is no scientific evidence that says you can't eat under your BMR. 1200 is the minimum number of net calories required for adequate nutrition (for a female.)