Figuring out your calorie goal is a Pain in the @$$

jwuchef87
jwuchef87 Posts: 110 Member
in Health and Weight Loss
ok.

My BMR is 1769.9.
MFP calories are 1420 daily.
i burn 300 calories 3x a week. (cardio)
I do not eat back my workout calories.
So netting 1420 on non workout days and 1120 on workout days.


Now...

Is your BMR what you are supposed to eat to maintain your current weight? or is it what i need to do to keep my body functioning?
I'm trying really hard to understand the difference between all these "rates" and trying hard to figure out the calories i need to eat without going into "Starvation mode". Can someone just tell me in laymen's terms how many calories i need to consume so that way i've got a consistent weight loss? Thanks :)

Replies

  • kkbeatrice
    kkbeatrice Posts: 10
    1. EVERYBODY / EVERY BODY is different! What works for some may not for others, everyone has different needs etc. etc. etc. blah blah blah.


    this is my theory, and I have had success....

    1. NEVER net below 1200 calories. Especially if you are active. You may still be losing weight, but you will lose a lot more if you eat more than that.

    2. If your BMR is 1769 add 200 for normal movement everyday stuff (1969) -- now subtract 500 (weight loss) = 1469. You will lose weight if you net that much everyday. That's what I do. I tried the 1200 calorie thing, but was advised by nutritionist to up my calories for better results. 5 days later I am already feeling more energized, flatter tummy, better workouts etc.

    Again, everyone is different! I also monitor my carbs which I think helps. Do what makes your body run its best, but I def recommend going above 1200 (net) no matter what MFP tells you!
  • yarwell
    yarwell Posts: 10,477 Member
    My BMR is 1769.9.
    MFP calories are 1420 daily.
    i burn 300 calories 3x a week. (cardio)
    I do not eat back my workout calories.
    So netting 1420 on non workout days and 1120 on workout days.
    Well done - you got further than most.

    Some would say that the extra deficit on the workout days is a bad idea or isn't necessary - you could eat half of that as extra food for example.

    Your BMR is (just) a large part of your daily energy expenditure, it's used to estimate your total energy expenditure (TDEE) then subtract an amount (deficit) for weight loss.

    In the simplest of terms eating less than you use will result in a weight loss. You would use about 2000 or more sitting around, so eating 1400 - 1800 will do the trick if the numbers are right. If they aren't then take 200 off after trying it for 3-4 weeks.
  • bcattoes
    bcattoes Posts: 17,299 Member
    A lot of people on this site think you should never eat below your BMR, others think it's perfectly fine and have done it without ill effects. Some think you should figure your TDEE (total daily energy expenditure) and eat 500 less than that, which should yield a loss of 1 lb per week, if the calculator is correct for you. But all the calculators are mass based averages so they could be off quite a bit on the individual level.

    BUT, if you follow the MFP plan and net 1420 calories per day you will not go into starvation mode. And you will lose weight.

    Personally, if it were me, I'd start with the MFP plan and see how it goes. If you are too hungry or feel weak, eat a bit more. Your BMR and TDEE are going to lower as you lose weight and fat anyway.

    ETA: but you should eat a little more on workout days. I doubt it will send you into starvation mode if you don't, but you'll probably feel better if you do.

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