BMR Question

austinsneeze

Ok so I just checked my BMR online and it was around 1,500 calories. I'm supposed to take off 500 calories of that to lose approximately 2lbs a week. But... MFP says that 1200 calories is the minimum you should have in order to survive.

I have only been having 1200 a day and I've been feeling fine, it's just taken a little time to adjust. Should I go ahead with the 1,000 calories a day, or is that too low?

creature275

you need to eat above your BMR and get excercise, your BMR is the minimum amount of calories your body needs to function, not to say it wont without them but its not widely considered healthy

roachhaley

BMR is not the same as calories needed per day. BMR is what your body would need if you were in a coma.

creature275

BMR is not the same as calories needed per day. BMR is what your body would need if you were in a coma.

good way to put it right there, if you just sat in bed all day and didnt do anything you would burn your BMR

roachhaley

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



This is a good rough guide.

austinsneeze

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



This is a good rough guide.

So do I need to take 500 calories from one of the calculations above? I'm sedentary, so my BM x 1.2 = 1,878.

roachhaley

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



This is a good rough guide.

So do I need to take 500 calories from one of the calculations above? I'm sedentary, so my BM x 1.2 = 1,878.

Yep! and of course if you feel that is too much/too little you can change it up.

CoderGal

What you need to know to know what you're talking about:

You will loose weight eating less then your real TDEE. Mine tends to be higher then the estimated values, so eating at my estimated TDEE value enables me to loose weight. To estimate your TDEE, use the calculation in step 2: http://en.wikipedia.org/wiki/Harris-Benedict_equation
Calculator: http://www.fitnessfrog.com/calculators/tdee-calculator.html

If you can move your eyeballs and your not unconscious, eat above your BMR/RMR: http://en.wikipedia.org/wiki/Basal_metabolic_rate
Calculator: http://www.fat2fitradio.com/tools/bmr/ <-this gives you your BMR for the different equations, and a CUT of your TDEE. Eating at the values associated with your activity level at the bottom, are for those who want to loose weight.

If you've been eating below your BMR for a while your organs start doing funny things. I suggest reading up on it. I also suggest that you eat at your TDEE for at least 2 weeks to level out your body and get your metabolism up again. initially, while your glycogen is restoring you may temporarily gain water weight (not fat), which will disappear within those 2 weeks (for more info on glycogen: http://www.justinowings.com/understanding-bodyweight-and-glycogen-de/ ). Then if you're loosing at that level, you can stick with hit. If you're not, you can take a cut of your TDEE (as suggested on the fat2fit site).

Here's a thread on upping cals (I haven't read it, but a lot of people seem to recommend it):
http://www.myfitnesspal.com/topics/show/521728-upping-cals-what-to-expect-why-you-need-patience

If you want to know what someone can loose eating above their BMR/at TDEE, at Sedentary, take a look at my profile.