created a deficit but it's below BMR

kbd388

Hi,

Here are my numbers, and if I knock off 1,000 for 2 pounds per week I would be below my BMR. From what I understand I should not eat below my BMR.

BMR is 1727
TDEE is 2413 (I used 1.55)

I walk at 3.5 mph for 45 minutes 7 days per week and burn on average 350 per day.

If I take 1,000 off my TDEE then my net would be 1,413.

Thanks!

CassieReannan

If you are exercising every day I would change your activity level to very active.
Other than that.... I would stick to MFP.. maybe up the cals to 1500. It all depends on your body.

yarwell

Is the 350 a day of exercise included in the TDEE ?

KatieJane83

Someone correct me if I'm wrong but the 2000 car deficit for 2lb loss is PER WEEK, not per day. So divide 2000 by 7 (days in a week) and subtract that from your TDEE.

ladyace2078

Sounds like you are close to your goal weight and cannot sustain a 2 lb/week weight loss. Slow it down to 1-1.5 lb/week.

And to previous poster - 3500 cal = 1 lb, so 500 cal/day = 1 lb loss in 1 week. 2 lb would be 1000 cal deficit per day.

hongruss

Only take 20% from your TDEE or eat your TDEE & DON't eat your exercise back

Russ

kbd388

Is the 350 a day of exercise included in the TDEE ?

Hi, no, I didn't include the 350 per day in the TDEE. My TDEE is 2413, so if I minus 1,000 per day (7,000 per week) then I'm at 1,413.

If I add 1413 + 350 I equal 1,763 total calories in. I guess this is very close to my BMR. If I don't eat my calories back, I'd below BMR.

kbd388

Sounds like you are close to your goal weight and cannot sustain a 2 lb/week weight loss. Slow it down to 1-1.5 lb/week.

And to previous poster - 3500 cal = 1 lb, so 500 cal/day = 1 lb loss in 1 week. 2 lb would be 1000 cal deficit per day.

I wish, but I'm nowhere near my goal weight, I have 38 pounds to go just to not be considered obese any longer. I currently weigh 212 and hope to get to 175.

I'm trying to make a 1,000 deficit per day.
Thanks!

kbd388

Only take 20% from your TDEE or eat your TDEE & DON't eat your exercise back

Russ

so if my TDEE is 2143 you're saying eat 1930 calories per day and on top of that add my 350 exercise calories? This means I'd be eating over my TDEE.