Question about BMR and TDEE

underthecherrytree

My BMR is 2300 calories. When I calculate in my exercise, I get 2700 calories. Since I have over 70+ lbs to lose, I have a goal of losing 2lbs a week. That would be a 1000 calorie defecit. So in other words, 1700 calories a day to eat. But my BMR is 2300 calories. And I thought we weren't supposed to eat under that. Help?

underthecherrytree

Anyone?

elri1908

Hi, the way I understand it (and I'm not a specialist by any means), you create the deficit to lose the weight. I have very similar stats as yours - BMR 2300 and based on my goal of a 2 pound loss per week, MFP deducts the 1000 calories to create the deficit needed to lose the weight. If you have a lot to lose a big deficit is okay, provided (apparently) that you don't eat less than 1200 calories per day, and eat back your exercise calories.

The closer you come to your goal the smaller your deficit becomes and then you must start eating the calories required to maintain your weight-loss. So, in other words, at that stage you start aiming at eating whatever amount of calories is needed (BMR) for your goal weight, but you still eat back exercise calories.

I know this sounds weird, and I was just as confused in the beginning, but I have a +100 weight loss goal and I've been following the above approach, and it has worked fairly well up until now. You might also want to switch things up a little when you reach a plateau (when you stop losing despite eating the right amount of calories and still exercise). That happened to me recently. I then started eating more and eating a lot the one day and then less the next day. It seemed to break the plateau and I'm back on the losing track. (note not loser's) track. So zig-zagging my calories worked for me despite the claims to the contrary of some of the seasoned body builders on the site. You will always get different opinions, but that also helps because you can then choose your own approach.

Mrsbrandnewmeslimandtrim

Bump

underthecherrytree

bump

mcarter99

My BMR is 2300 calories. When I calculate in my exercise, I get 2700 calories. Since I have over 70+ lbs to lose, I have a goal of losing 2lbs a week. That would be a 1000 calorie defecit. So in other words, 1700 calories a day to eat. But my BMR is 2300 calories. And I thought we weren't supposed to eat under that. Help?

Your BMR isn't 2300 calories unless you're 330 lbs. Perhaps your TDEE is. Ignore your BMR anyway. People here keep saying you need to eat below it but it's absolutely not true. Not even MFP holds us to our BMR. It uses a 1200 calorie minimum. You can eat at 1700. That would be your target calories for 2 lbs/week loss assuming you do a 400 calorie workout daily (and no not 'add it back' to your calorie allowance).