BMR...

kryptonitekelly

So. My BMR is 1411.375...at that's by doing absolutely nothing at all.
But MFP says I should eat 1200 cals to lose 1lb a week...

Surely this is wrong? If I burn 1400 cals by doing absolutely nothing, I'd be burning a lot ore just doing daily things. I'm also a part time waitress, so I'm on ky feet for 15 hours a week..


What to do =\?

rileysowner

What is your activity level set at? It should be probably be at active, or at the least lightly active as you are not sedentary at all due to your job.

kryptonitekelly

I put lightly active...
I'm not gyming or properly exercising, due to a very busy schedule with uni and work...

rileysowner

Are you sure that your activity and goal/week are set properly. Unless you are very short, 1200 for a 1 pound per week loss even at lightly active seems way too low. Try this one to see what it gives you. http://www.fat2fitradio.com/tools/bmr/

gp79

These are simply starting points. What I suggest doing is make an educated guess as to what your TDEE is (BMR x Activity Factor), track your calories accurately and then over the course of 2 weeks, monitor your weight. If you adhered to your diet, by eating in a deficit and are not seeing a reduction in weight, adjust as necessary.

heybales

So. My BMR is 1411.375...at that's by doing absolutely nothing at all.
But MFP says I should eat 1200 cals to lose 1lb a week...

Surely this is wrong? If I burn 1400 cals by doing absolutely nothing, I'd be burning a lot ore just doing daily things. I'm also a part time waitress, so I'm on ky feet for 15 hours a week..


What to do =\?

It is because MFP takes what you selected as a goal weight loss, and subtracts those calories from your maintenance calories.

So I'm betting at 1411 and activity level of sedentary you selected, your maintenance is 1693.
You selected 1 lb / week (good for you trying to be safe) which is 500 cal/day deficit. If not, that is the change to make.

So for the math, that is 1193, but they have safety of 1200, so left it there.

They have no such smart factor, by suggesting under your BMR.

What to do, raise the activity level until maintenance calories minus that 500 hits at or slightly above 1411. Probably 1 level up.

Now, using the same realization you had on this part, which is very notable, also realize that if you exercise 500 calories, that takes away from what the body can use for BMR also.
Hence the reason logging exercise gives calorie credits, so you can feed the workout. Just confirm the calorie estimate is accurate as can be. Walking is pretty accurate, outside that, really depends.

And how do you make sure your activity level is really as high as estimated, or that you could really have that deficit?
Increase your daily activity. Park farther out, stairs, walk during work, lunch, ect.
Those types of activities can rely on your fat stores mainly. Exercise cannot, hence the need to feed it.

So again, set activity level to Lightly active, leaving everything else the same. Confirm your goal net calories is now at your BMR or slightly above, and feed your workouts accurate calorie estimates.

kryptonitekelly

I'm 5`2
21
Around 125-128lbs it varies...
Lightly active..
And if I set it to lose 1lb a week it's 1200 ish cals...

kryptonitekelly

These are simply starting points. What I suggest doing is make an educated guess as to what your TDEE is (BMR x Activity Factor), track your calories accurately and then over the course of 2 weeks, monitor your weight. If you adhered to your diet, by eating in a deficit and are not seeing a reduction in weight, adjust as necessary.

Okay
So if I go over what MFP says it's alright? I mean. I'm not overweight or anything. Just wanna lose a few pounds and tone

gp79

The output MFP provides is only as good as what you input for data. If you feel you have a good idea as to your activity level, I'd follow what it suggests first before making any of my own changes.

If you're not sure, send me a message with your age, weight, height, job (daily activity) and what your exercise routine is like. I'll have a look for you.

rileysowner

Based on what you have given, I am completely surprised by your numbers. Lightly active should put your TDEE up about 1884 and taking off the 500 for 1 pound per week gives 1384 or so.

How much do you want to take off? Based on what you have given I would suggest that 1 pound per week is likely overambitious. Half a pound a week might be better. Here is a helpful guide to calorie deficits http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits