Sorry - ANOTHER BMR question! Please bare with me!

CrazyMidget611

Hi All!
I'm fairly new to MFP (friend me if you'd like! YAY friends!). I've read a lot about not eating under my BMR, so I went to fit2fatradio.com and entered all of my info in. I work out 3-5 days a week, but it's mostly walking at a moderate pace for 45-60 minutes. When I recover from a minor surgery I had, I'll get back into C25K, but for now walking is it. Based on my info (below) should I go with slightly active or moderately? Also, the info it provides as to what calories I should eat....that would be NET cals, right (dumb question, I'm sure, but I'm still trying to figure this all out)? Also, it doesn't seem to tell me at what rate I can expect to lose at - .5 p/w? 1lb p/w? Any suggestion for what I can expect?

Sorry if this post is all over the place! Thanks for any help

Custom BMR Calculation
Thanks for checking your BMR here on Fat 2 Fit Radio. If you're not already subscribed to Fat 2 Fit Radio, consider doing so today. Please visit the Subscribe page to get the podcast delivered automatically to your iTunes, Juice, e-mail inbox or the podcatcher of your choice for FREE.

Entered information: 30 year old female, 62 inches tall, weighing 175 pounds.

From the information that you entered, you'd like to weigh 130 lbs.

Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1567 calories.

Katch-McArdle Forumla
The numbers above are fairly accurate, however they don't take into account your lean body mass. A more accurate formula that does take your lean body mass into account is the Katch-McArdle formula. Since many of us have scales that will tell us our current body fat, this formula may yield more accurate results. Based on the information you provided, body fat percentage of 26.5%, you have a lean body mass of 129 lbs., and your BMR is 1637 calories.

How Many Calories Should I Eat?
Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1645
Lightly Active (light exercise/sports 1-3 days/wk) 1885
Moderately Active (moderate exercise/sports 3-5 days/wk) 2125
Very Active (hard exercise/sports 6-7 days/wk) 2365
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2605

sktllmdrhmz

If you can't decide between light and moderate, you could always split the difference and shoot for 2005. My wife and I got our BMR measured at a clinic the other day and both were much higher than what we were led to expect from the calculators. Mine was up about 600 calories, actually.

I believe they mean gross calories when they refer to your intake. As far as how much you can expect to lose, you can make an educated guess based on whatever caloric deficit you decide on. A pound of fat is worth roughly 3500 calories. So to lose a pound per week, you'd have to burn 500 extra calories each day. Or if you had a deficit of 250 each day you'd burn half a pound each week and so on. Good luck!