feedback and numbers help please

tocara

I am 5'3", 146.6 lbs with a goal weight of 130.

Based on my BMR, i should consume 1359 calories per day.

So, to loose a pound per week I should net 859 calories each day??

It seems like from what I have read I should not go under 1200 calories at the very least... but also should eat back my exercise calories..

So, should should I do?
Should I i not aim for 1 lbs a week and just eat 1200 calories net each day, which would give my a deficit of around 1113 calories per week... ?
Or net 859 calories.. with a minimum of at least 1200 eaten and make the rest up from exercise that would not be all eaten back.

I welcome any advice! Thanks in advance. Cara

deevatude

u should net at least 1359 calories

beccadaniixox

u should net at least 1359 calories

^ This. You should find out your TDEE and eat between your BMR and TDEE

knowwhentoshutup

Search the boards for some posts about finding out the difference between your BMR and TDEE.

Here is a good one to start with: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

You should always net above your BMR (base metabolic rate), which is what your body needs to function if you were to do nothing but lay in bed. Again, net means calories consumed minus calories expended during exercise.

mikeschratz

You can use this spreadsheet. Enter your data and the sheet will tell you how much to eat, what your TDEE is and what to expect!

https://docs.google.com/folder/d/0B3kFzsaVmRjmd1k4YjA1SlVWaFU/edit

Good luck!

Helloitsdan

I am 5'3", 146.6 lbs with a goal weight of 130.

Based on my BMR, i should consume 1359 calories per day.

So, to loose a pound per week I should net 859 calories each day??

It seems like from what I have read I should not go under 1200 calories at the very least... but also should eat back my exercise calories..

So, should should I do?
Should I i not aim for 1 lbs a week and just eat 1200 calories net each day, which would give my a deficit of around 1113 calories per week... ?
Or net 859 calories.. with a minimum of at least 1200 eaten and make the rest up from exercise that would not be all eaten back.

I welcome any advice! Thanks in advance. Cara

BMR 1359
TDEE 2107 or close to......

You really arent that overweight.
Cutting too low may actually make weight loss take longer.

Id shoot for 1700 daily for the first month and track progress in measuring.
If you dont see movement adjust your routine but maintain caloric intake for another month.

Add a day of walking!

You'd be amazed how much you can lose while consuming higher cals!

McLifterPants

Hi Cara,

Your TDEE based on the info you gave and your profile is 1736 if you have little to no physical activity. If your BMR is 1359, you want to eat somewhere in between the two numbers. Because you have so little to lose, I would recommend aiming to lose 0.5 lbs per week, and setting your calorie goal at 1486 (cutting 250 cal/day from TDEE). Since I calculated your TDEE without exercise, log any exercise and eat back those calories if you feel hungry (but don't force yourself to eat them if you aren't; listen to your body!). Do try to net over your BMR to avoid burning muscle instead of fat. Feel free to message me with questions!

Hannah

tocara

wow, thanks for all the information fellow MFPers!!

Here i thought that BMR was the # to go by... I shall explore this whole TDEE thing.

PS. what does TDEE stand for??

KelliW_runner

total daily energy expenditure