Please Weight Loss Pros Help Me

MissPiggyWiggy

Hi
Ok if your a professional on weight loss or fitness freak, could you please help me with this question. No people guessing please, just people who know what im talking about and who have facts.

Im 4foot 9inch female at 133lbs 29 years olds

BMR is 1365.5cals per day

Harris Benedict Equation.

lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

BMR X HBE= 1877.5625cals per day

Caloric Defecit -500cals

=1377.56cals a day


Question is if i burn for example 500cals working out and my cal is then 877.56cals do i then eat back up to 1377.56 as more than 500cals calorie defecit is dangerous? am i correct?

Thankyou

Sarauk2sf

Hi
Ok if your a professional on weight loss or fitness freak, could you please help me with this question. No people guessing please, just people who know what im talking about and who have facts.

Im 4foot 9inch female at 133lbs 29 years olds

BMR is 1365.5cals per day

Harris Benedict Equation.

lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

BMR X HBE= 1877.5625cals per day

Caloric Defecit -500cals

=1377.56cals a day


Question is if i burn for example 500cals working out and my cal is then 877.56cals do i then eat back up to 1377.56 as more than 500cals calorie defecit is dangerous? am i correct?

Thankyou

Is you 500 cal work out already baked into the HBE? The eating back calories question really depend on whether your exercise is already in the 1,877 number or not.

IvoryParchment

It's not the amount of deficit that is dangerous; it's whether you are eating enough to get your essential nutrients. If you aren't trained in nutrition, it's hard to do that on less than 1200 calories a day.

MissPiggyWiggy

Or is this easier

My BMR is 1365cals a day

say im at rest and no exercise

sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

1365x 1.2= 1638

caloric defecit

-500cals

=1138

say i top it up to 1200 per day

then if i exercise like 500cals making it 700cals intake, i eat back upto 1200cals

yes?

IvoryParchment

People will jump on me, but I don't worry about eating under 1200 net if my exercise brings me under. I eat all my exercise calories if I'm hungry or just have something I want to eat, and I don't worry about them if I don't. I do try to eat 1200 calories even if my exercise brings my net under it.

Sarauk2sf

Or is this easier

My BMR is 1365cals a day

say im at rest and no exercise

sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

1365x 1.2= 1638

caloric defecit

-500cals

=1138

say i top it up to 1200 per day

then if i exercise like 500cals making it 700cals intake, i eat back upto 1200cals

yes?

If your stats are what you have above, you really need to set you intake level at least at your BMR of 1,365 and then eat back a fair chunk of your calories back. You should not be going below your BMR.

So in your example, you would eat approx. 1,665 (1,365 plus say 300 of your exercise calories). This way you would be under your total calorie output of 2,138 (no exercise output of 1,638 plus the 500 calories) by a little under 500 calories (equates to 1lb a week).

On a non exercise day, you should be at your BMR. You will only have a 300 calorie deficit these days but this is still more than 1/2 lb a week and will be more sustainable than trying to keep to 1200.

Hope this helps

Sarauk2sf

People will jump on me, but I don't worry about eating under 1200 net if my exercise brings me under. I eat all my exercise calories if I'm hungry or just have something I want to eat, and I don't worry about them if I don't. I do try to eat 1200 calories even if my exercise brings my net under it.

Not jumping on you at all here, just wanting to clarify the 1200 calorie 'debate' for the OP.

With regard to the 1200 threshold - this really relates to how much you need to eat, no matter what your weight or activity level, to get the appropriate level of nutrients (assuming healthy eating). You are correct in the regard, as long as you eat more than 1200 calories (irrespactive of exercise) it is generally regarded you can get the appropriate levels of nutients (again, assuming you do not get these from eating just milky ways!!)

There is another element to how much you should be eating that relates to how you lose the weight - is it fat v lean muscle mass, is it sustainable etc etc. There are loads of threads about this and a very lively debated topic, so I do not want to get into it here - I just wanted to clarify that there is more than just the 1200 threshold to consider.