BMR using MFP 1297, BMR on other site 2092!!! Help me please

Flissbo

Hi All,

Would anyone please be able to help me figure out what my BMR is please as I am getting confliciting info from MFP and the BMR calculator on www.mycaloriecounter.com, or maybe I am just not understanding it properly!

On MFP it says my BMR is 1297 cals a day

On my calorie count it says it is 2092

So a huge difference!!

On MFP I have said I am sedentary, as I am sitting a lot during the day for my job, but I do about an hour on average excercise a day, I say on average cos some days I may only do half an hour, and other days I will do over 2 hours. This is made up from a combination of cardio and strength, so I have this recorded in the bit at the bottom on the BMR calculator on MFP and my goal is to lose 1/2 pound a week cos I am at target or very near to it.

On my calorie counter website it is different, I have it as moderately active as it asked about number of times exercising, rather than what job you do like MFP does, so I put this to moderately active which is exercising 3 - 5 times a week. I didn't know if a 20 minute workout (30 day shred) counted as very hard exercise as its only 20 mins)

So at the moment I don't have a clue how many cals I should be having, MFP has me set to about 1350 off the top of my head, and then I eat back about 3/4 of my exercise cals, so in total about 1700 cals a day.

I am 33 year old female, 123.4 pounds and just shy of 5'7.

Any thoughts would be really appreciated, I am trying to get stonger and less jiggly so I want to make sure I am getting enough cals to support this.

Thanks in advance for any help :-)

Meggles63

It sounds like the 2092 might be your TDEE, which is BMR + exercise.

Flissbo

p.s, I have been at a plateau in terms of weights and BF% since about October. Not fussed about the weight but want BF to lower. Its about 19% at mo so I don't need to go too much lower but I want to see more definition.

Flissbo

It sounds like the 2092 might be your TDEE, which is BMR + exercise.

ah yes!! Will try to copy and paste what the other website looked like:

BMR Calorie Calculator
How many calories should I consume?
Use our BMR (Basal Metabolic Rate) Calorie Calculator to find out your daily calorie requirements by entering your height, weight, age, gender and activity level.
Height
Daily Calorie Requirements
2092
Weight

Age years

Gender Male Female

Activity Level sedentary (little or no exercise)
lightly active (light exercise/sports 1-3 days/week)
moderatetely active (moderate exercise/sports 3-5 days/week)
very active (hard exercise/sports 6-7 days a week)
extra active (very hard exercise/sports & physical job or 2x training)

714rah714

Just went to web-site and both MFP and www.mycaloriecounter.com has me at around 1800, not sure why your numbers are so different.

squishycow7

think you're reading your TDEE or maintenance cals, not BMR

Flissbo

weird huh!

childofbodom123

I would say a 20 minute workout is lightly active, based on what lightly and moderate exercise means. I am sedentary, I can't go to the gym for an injury so my only exercise is walking! I would say you are lightly active.

With your height, weight and age your BMR is 1,350.

Add your activity level which I think as a base should be lightly active , your BMR is 1,856.

This means with your daily routine you should eat 1,856 calories to maintain your current weight. Any extra exercise, eat those extra calories!

To lose half a pound per week you need to eat 250 calories less per day.

So you need to be eating 1,606 calories per day, extra with exercise!

That is from Harris Benedict equation, pretty accurate site.

However, based on what you have said. The difference between sedentary and light may not seem huge but it is quite! I would put your settings the same on both your calorie counters and see if they are close enough to each other.

I trust the Harris Benedict Equation, worked for me!

Hope this helps.

Flissbo

I would say a 20 minute workout is lightly active, based on what lightly and moderate exercise means. I am sedentary, I can't go to the gym for an injury so my only exercise is walking! I would say you are lightly active.

With your height, weight and age your BMR is 1,350.

Add your activity level which I think as a base should be lightly active , your BMR is 1,856.

This means with your daily routine you should eat 1,856 calories to maintain your current weight. Any extra exercise, eat those extra calories!

To lose half a pound per week you need to eat 250 calories less per day.

So you need to be eating 1,606 calories per day, extra with exercise!

That is from Harris Benedict equation, pretty accurate site.

However, based on what you have said. The difference between sedentary and light may not seem huge but it is quite! I would put your settings the same on both your calorie counters and see if they are close enough to each other.

I trust the Harris Benedict Equation, worked for me!

Hope this helps.

Thank you, I am concerned I am eating too few, and would be happy to get to eat more :-)

erickirb

weird huh!

to compare that 2090 with MFP you should go to goals under MyHome, and look at calories burned from normal daily activity, that would be the equivalent number. But keep in mind MFP ignores exercise, not sure if you included that as part of you activity level on the other site.

As for your goal, with no more "weight" to lose,m I would suggest that your weekly goal be no more than 0.5lbs/week (250 cal/day deficit) and if you do not already, take part in a heavy lifting strength training routine. This will ensure you retain your existing muscle while losing the last bit of fat.

Flissbo

think you're reading your TDEE or maintenance cals, not BMR

Its called a BMR calculator and this is what is says on the website:

"How many calories should I consume?

Use our BMR (Basal Metabolic Rate) Calorie Calculator to find out your daily calorie requirements by entering your height, weight, age, gender and activity level."

So is this working out my TDEE even though it called it BMR calculator?!!

psuLemon

How much are you eating? You only have about 100 lbs of lean muscle mass which is pretty low for someone your height.


Either way, you should figure out your TDEE and cut ~ 15% and that is how many calories you should eat. Then, you just need to start lifting heavy where you fail around 8-12 reps (max) and reduce the cardio. If you want a cardio workout, make your strength training a mix of lower and upper body where you will get an anaerobic effect. Do ST about 3 days a week, 1 day of yoga, and if you want, 1-2 days of HIIT as opposed to cardio.

The more beneficial thing would be working on gaining lean muscle mass which would gaining weight.

Also, your BMR is probably more around 1370 based on Katch McArdle


http://www.fat2fitradio.com/tools/bmr/

TinkrBelz

I think maybe it calculate your TDEE.

I went to the site and said I was moderately active (even though I workout 1hr/day 2 hours on Wed)

At 42
5'4.5"
130lbs

2040 Calories. I think MFP has me at 1800.

I have my MFP set to maintain weight. That way some days I am under 200 calories and other days I may be under 500 calories.

If you are wanting to see more definition but not lose weight, I would say increase your calories some and eat more protein. Atleast eat your lean mass in protein. So, You should eat at least 100 grams of protein/day.

psuLemon

think you're reading your TDEE or maintenance cals, not BMR

Its called a BMR calculator and this is what is says on the website:

"How many calories should I consume?

Use our BMR (Basal Metabolic Rate) Calorie Calculator to find out your daily calorie requirements by entering your height, weight, age, gender and activity level."

So is this working out my TDEE even though it called it BMR calculator?!!

It's called a BMR based that is what is estimates. You estimate your TDEE.

erickirb

think you're reading your TDEE or maintenance cals, not BMR

Its called a BMR calculator and this is what is says on the website:

"How many calories should I consume?

Use our BMR (Basal Metabolic Rate) Calorie Calculator to find out your daily calorie requirements by entering your height, weight, age, gender and activity level."

So is this working out my TDEE even though it called it BMR calculator?!!

Yes, it is using your BMR + your other info (activity, age, weight, etc) to get your TDEE .

Flissbo

How much are you eating? You only have about 100 lbs of lean muscle mass which is pretty low for someone your height.


Either way, you should figure out your TDEE and cut ~ 15% and that is how many calories you should eat. Then, you just need to start lifting heavy where you fail around 8-12 reps (max) and reduce the cardio. If you want a cardio workout, make your strength training a mix of lower and upper body where you will get an anaerobic effect. Do ST about 3 days a week, 1 day of yoga, and if you want, 1-2 days of HIIT as opposed to cardio.

The more beneficial thing would be working on gaining lean muscle mass which would gaining weight.

Also, your BMR is probably more around 1370 based on Katch McArdle


http://www.fat2fitradio.com/tools/bmr/

Thank you,

This is my typical routine:

30 DS every day at mo, will then switch to ripped in 30
Monday maybe a walk or a jog + 30ds
Tuesday 45 mins pilates and 40 ish mins hard swim and pool excerises for core + 30ds
wed rest day (but 30 ds still)
Thursday swim and 1 hr belly dancing + 30ds
friday poss 1 hr zumba or a walk +30ds
sat rest day (but 30ds still)
Sunsay swim + 30ds

My resting HR is 41 and my max heart rate is 193. When I swim I should be working anaerobically, but the rest of the cardio won't be that high.

I am getting about 90g of protein a day. I am veggie so could add in another protein shake? Is it ok to have 2 a day? This would take me up to about 115g protein.

Thanks again :-)

psuLemon

How much are you eating? You only have about 100 lbs of lean muscle mass which is pretty low for someone your height.


Either way, you should figure out your TDEE and cut ~ 15% and that is how many calories you should eat. Then, you just need to start lifting heavy where you fail around 8-12 reps (max) and reduce the cardio. If you want a cardio workout, make your strength training a mix of lower and upper body where you will get an anaerobic effect. Do ST about 3 days a week, 1 day of yoga, and if you want, 1-2 days of HIIT as opposed to cardio.

The more beneficial thing would be working on gaining lean muscle mass which would gaining weight.

Also, your BMR is probably more around 1370 based on Katch McArdle


http://www.fat2fitradio.com/tools/bmr/

Thank you,

This is my typical routine:

30 DS every day at mo, will then switch to ripped in 30
Monday maybe a walk or a jog + 30ds
Tuesday 45 mins pilates and 40 ish mins hard swim and pool excerises for core + 30ds
wed rest day (but 30 ds still)
Thursday swim and 1 hr belly dancing + 30ds
friday poss 1 hr zumba or a walk +30ds
sat rest day (but 30ds still)
Sunsay swim + 30ds

My resting HR is 41 and my max heart rate is 193. When I swim I should be working anaerobically, but the rest of the cardio won't be that high.

I am getting about 90g of protein a day. I am veggie so could add in another protein shake? Is it ok to have 2 a day? This would take me up to about 115g protein.

Thanks again :-)

And how many calories do you currently consume?

Flissbo

my goal before exercise is 1330

on a typical day I will have between 1550 and 1800

At the weekend I might go up to 2000 ish

Flissbo

on a typical day I will have between 1550 and 1800

1550 to 1800 after exercise added on

psuLemon

A couple of things. I don't know how good JM stuff is for building muscle. I know it gets good reviews for weight loss but in terms of weight lifting I believe it lacks. I would suggest looking into a program like P90X/P90X2 or even a Chalean Extreme. These are a bit more concentrated on lifting, which is huge at this point. Diet wise, you will probably need about 1800-2000 calories a day. Also, you need a day or two off a week. Your muscles need to be able to repair and rest.

erickirb

A couple of things. I don't know how good JM stuff is for building muscle. I know it gets good reviews for weight loss but in terms of weight lifting I believe it lacks. I would suggest looking into a program like P90X/P90X2 or even a Chalean Extreme. These are a bit more concentrated on lifting, which is huge at this point. Diet wise, you will probably need about 1800-2000 calories a day. Also, you need a day or two off a week. Your muscles need to be able to repair and rest.

correct 30DS and other JM workouts are cardio routines that uses weights, they are not a "strength training" routine due to the high level of reps they work the muscles differently then strength training.

Flissbo

just worked out my tdee is 2082 using moderately active (3-5 times a week)

So take away 15% and I get 1770. Do I then also eat back exercise cals?

Thanks for all your help guys, really appreciate it

erickirb

just worked out my tdee is 2082 using moderately active (3-5 times a week)

So take away 15% and I get 1770. Do I then also eat back exercise cals?

Thanks for all your help guys, really appreciate it

In this case, no you would not eat the cals back as they are included in the moderately active. If you go above and beyond a day here or there you should eat more though, but in general your workout is already included in the 2082.

psuLemon

just worked out my tdee is 2082 using moderately active (3-5 times a week)

So take away 15% and I get 1770. Do I then also eat back exercise cals?

Thanks for all your help guys, really appreciate it

I would eat 1800 calories a day total to start. Start measuring by pictures and a tape measure. Eliminate the scale from the equation as you really aren't in a position to lose more weight. And the biggest thing is start a different routine. 30DS is too cardio based and won't contribute that much to building muscle. When you want to build muscle, you will probably need to eat around 2200+

Flissbo

Thank you everyone and especially psulemon for all your help, gunna be scary eating more cals! Will look into P90X and I will swap a swim for lifting and make sure I get some rest days too.

Flissbo

one more question pretty please!................. what ratio do ppl advise for fat protein and carbs please?

psuLemon

one more question pretty please!................. what ratio do ppl advise for fat protein and carbs please?

40/40/20 is what I started at.

Flissbo

one more question pretty please!................. what ratio do ppl advise for fat protein and carbs please?

40/40/20 is what I started at.

Thanks, thats what I have read in several places too