Help! This whole BMR thing is confusing.

waisy92

I just want to make sure I have everything down. My BMR is 1,680. My TDEE is 2,898. (1680 x 1.725)

In order for me to lose 2 pounds a week, I need to slash 1000 from 2,898 so ideally I need to eat 1900 cal including heavy exercise 6 times per week?

I've never understood BMR, ever. And I know it's so simple but for some reason I just can't grasp it. I think I understand it now. Since the TDEE incorporates my daily exercise I don't have to eat back calories, correct? I should be fine with 1900?

Ugh so confusing. Some please enlighten me (:

sunshine_gem

I just want to make sure I have everything down. My BMR is 1,680. My TDEE is 2,898. (1680 x 1.725)

In order for me to lose 2 pounds a week, I need to slash 1000 from 2,898 so ideally I need to eat 1900 cal including heavy exercise 6 times per week?

I've never understood BMR, ever. And I know it's so simple but for some reason I just can't grasp it. I think I understand it now. Since the TDEE incorporates my daily exercise I don't have to eat back calories, correct? I should be fine with 1900?

Ugh so confusing. Some please enlighten me (:

No, you do not need to eat back exercise calories unless you're trying to bulk up. How tall are you and how much do you weigh?

waisy92

I'm between 5'9"-5'10" give or take and I weigh 183 lbs.

bathsheba_c

BMR is simply the number of calories your body needs to functions (heart pumping, guts digesting, lungs breathing, etc.). That is why you are never supposed to eat below your BMR.

TDEE does include daily exercise. Furthermore, because your TDEE is more than 1,000 cals above BMR, you could lose 2 lbs. a week. However, I would recommend a 1 lb a week goal since you are not all that far above a healthy weight. Your body will thank you.

waisy92

It's hard for me to eat 1800 calories. I'm never THAT hungry. And I love working out. I'm running about 3-4 miles every day so either i'll have to eat more than 1800 or I'll have to cut out exercise )':

waisy92

Now I just got to thinking again. The 2,898.....by slashing out 1000, that means slashing out 500 cals and burning at least 500 with exercise. or slashing out 1000 cals since the TDEE incorporates exercise?

I think way too much ): I just really don't want to be eating more/less than I need.

Mrsbrandnewmeslimandtrim

:drinker:

janemem

I was just about to ask a BMR related question because I've just changed my goals and I'm a tad confused now. :huh:

I'm more or less at my goal (0.5lb away) and so I just changed my goal from 'lose 1lb a week' to maintenance.

My daily calorie goal has gone from 1131 (self set as this was my BMR) and increased to 1410 which is now 279 above my BMR.

Does this mean I will gain weight if I'm going that far above my BMR every day?

ChrisWag

Yes, the BMR calculation was taking into account your work out. So yes, the 1000 deficit is correct. However I find that sometimes the calculations are a tad overshot. Mine says about 1900 a day, but that causes me to gain, so I stick with about 1500-1600 for maintenance. Shoot for 1800, if your not losing, then deduct another 100 and see if that works. It's really trial and error. Good Luck

bathsheba_c

I was just about to ask a BMR related question because I've just changed my goals and I'm a tad confused now. :huh:

I'm more or less at my goal (0.5lb away) and so I just changed my goal from 'lose 1lb a week' to maintenance.

My daily calorie goal has gone from 1131 (self set as this was my BMR) and increased to 1410 which is now 279 above my BMR.

Does this mean I will gain weight if I'm going that far above my BMR every day?

No. You SHOULD be going over BMR. Always. Another way to think of BMR is how many calories you would need to maintain weight if you were in a coma. Obviously, you are moving around, doing things, presumably exercising here and there, so you need more than that to maintain.

That said, maintaining is tough because the margin of error is so small, so you should definitely keep watching what you are eating, what happens to your weight, and then adjusting as necessary.

IronSmasher

Does your PAL of 1.7etc include working out?

janemem

I was just about to ask a BMR related question because I've just changed my goals and I'm a tad confused now. :huh:

I'm more or less at my goal (0.5lb away) and so I just changed my goal from 'lose 1lb a week' to maintenance.

My daily calorie goal has gone from 1131 (self set as this was my BMR) and increased to 1410 which is now 279 above my BMR.

Does this mean I will gain weight if I'm going that far above my BMR every day?

No. You SHOULD be going over BMR. Always. Another way to think of BMR is how many calories you would need to maintain weight if you were in a coma. Obviously, you are moving around, doing things, presumably exercising here and there, so you need more than that to maintain.

That said, maintaining is tough because the margin of error is so small, so you should definitely keep watching what you are eating, what happens to your weight, and then adjusting as necessary.

So do you suggest eating all the 1410 that MFP has allotted me or maybe keep it to just under, like 1300? I think I'd feel happier with that number, it's not such a huge leap.

Dudagarcia

Bump

CassieReannan

I suggest hitting up a group called Eat more to weigh less.

They are fantastic at explaining BMR, TDEE and deficits. They have plenty of threads about these.

Basically BMR is the amount of calories you need to keep yourself functioning in bed all day. A lot of people suggest hitting this number every day regardless, and your TDEE changes with your activity level. Your TDEE is the number of calories you can consume without losing any weight. To create a deficit you need to subtract -15% to create a healthy loss (lb a week). For example right now my BMR is 1850 and my TDEE is 2300 - 2400 calories. I can eat up to 1900 calories a day if I choose to (500 calories x 7 = 3,500 which is a pound of fat) If I exercise I can eat those back straight away or bank them for a naughty day.

waisy92

If I exercise I can eat those back straight away or bank them for a naughty day.

I thought you didn't eat back calories no matter what when factoring in the TDEE.

O_O. I give up haha I'll just stick around 1900-2000 cals on gym days and go from there.

Thanks everyone (:

sunshine_gem

Honestly, I think everyone puts too much faith in the whole bmr/tdee thing. It's all averages. Everyone's body works in different ways. Two people who are the same height and weight don't necessarily have the same metabolism etc. Just try a few things and see what works best for you. If you are exercising a lot I probably wouldn't go under 1500 just make sure what you're eating is quality food. If you find that's not enough then up it. Or if you wanna try at the 1900 see how that goes. If you find you're not losing weight or gaining weight then lower it. But use measurements aswell because weight isn't always the best indicator. I hope any of that helps.

psuLemon

If you include exercise in your TDEE (like you did) then you would not eat back exercise calories. If you didn't include exercise in your TDEE, then you would eat back exercise calories.


The only thing I would question is that you are multiplying your BMR by 1.725 when you only run 3-4 miles every day. I would more suggest looking at 1.55 and cutting 20% (puts you at 2000 calories). Also, you have to consider since you are close to a healthy weight, you can't aim for a 1000 calorie deficit. It's just too aggressive and will increase the chances of muscle loss.

The bigger question is, where is the strength training. That is where you will see more fat loss and will help you maintain your metabolism.