calories and weight loss

ilovedogs

I have been reading a lot about the starvation mode myth. Anyway I agree that if calories are restricted after a while your BMR will adjust to the amount of cals eaten, however when I put in my stats at MFP it actually says I should be eating 1200 a day, now surley after a few months to keep losing weight I would have to drop again becaus my body will now efficiently run on 1200. I am 43, 5ft 5inch and need to losse 20lb. My metabolism is a mess because I take thyroxine due to having half a thyriod. Any advice?

ilovedogs

I also just went on fit-radiol and that calculater says I should be eating around 1690 to lose weight. I just don't get it. people say not to go under the BMR but you have to deficit 300 a day to lose weight dont you?

fmbomzo

You have to create a deficit from your total caloric expenditure. Your BMR is only your caloric expenditure assuming NO physical activity outside of the automatic bodily functions such as breathing. If you wake up and go to the bathroom, you've expended more energy than your BMR.

A good step would be to estimate your TDEE from a reputable website or get a FITBIT or something similar that can track your expenditure over a long period and then determine your deficit from there.

My BMR is about 1390. But my TDEE is about 2300. So if I create a deficit from the 2300, theoretically I should lose weight. Creating a deficit from the 1390, although it might result in an initial weight losss, would be too restrictive for long term weight management.

ilovedogs

Thank you I will check that fitbit out. I have about 20lb to lose and have been eating mostly meats,veg,fruit and fish and salads for the last month but have only lost 2lb.