Newb Question:

BrayneZ

Hi All,

New to MFP and the forums (currently into my second week).

Quick background:
I'm 5'10", 80kgs, currently aiming to lose fat and tone up my body (weekly routine includes 4 days of weightlifting and about 5 counts of cardio)


Calculations all around seem to put my BMR at roughly 1900 calories. I've told MFP that my daily activity is light (and I input my exercises manually) and with a goal of 1.5lbs/week, It's given me a target of 1800 cals/day.

Now I know from a quick search that this question's been asked before but I still don't seem to get it - for the last few days, I've been trying to give myself a deficit on the number it's given me - but I now take it this is the wrong approach? But if so, with a BMR of 1900, and a daily target of 1800 with no exercise, I'm only getting a deficit of 100 cals a day?

Help would great be appreciated. Thanks

nickyrobinson

BMR is the calories you use without any activity at all (just lying in bed, effectively). But your daily activities use calories on top of that.

Based on the numbers you've given:

1900 BMR
+650 daily activity

---

2550 maintenance
-750 (1.5 lbs/week loss)

---

1800 calorie target

Your calorie deficit of 750 calories is built in, even before your exercise.

BrayneZ

Ok thanks, that does clarify a lot. I've been giving myself an average of "500 calories remaining" per day - this is not to say I'm throwing myself into starvation, I still eat at least 1800 cals, it's the exercise.