daily metabolic rate

soccerella

I know this has been asked a million times before but I cant find a good formula in the search.

MFP has me at 1200 cals a day in order to lose 2 pounds a week.

I know there are other factors and such that other calculations take into effect to get a better number. I believe what I am looking for is called a TDME or total daily metabolic energy? I know people use that to calculate how many calories a day, so can someone help me out?

I am 30 years old, female and weigh 149 currently. For the sake of this calcultion and i dont even know if its required, say I would like to lose 8 lbs in 30 days (2 lbs/ week) I have a fairly sedentary job and work out only about 2 times a week at the moment

thanks so much

nanainkent

I don't know your height so I couldn't do it for you but here is the web site

http://www.fat2fitradio.com/tools/bmr/

soccerella

I don't know your height so I couldn't do it for you but here is the web site

http://www.fat2fitradio.com/tools/bmr/

i knew there was something i was forgetting! I'm 5'6" , but thanks for the website...Ill see if I can figure it out

Mokey41

BMR is the calories you would need to eat to exist in a coma. TDEE is the calories you need based on your BMR plus your level of activity. If you Google either of those you'll find calculators.

I like to take my BMR which is the lowest level you should eat and then add a couple hundred calories as my eating plan. That way I can exercise as I do it and know my number is right although I don't eat those anyway.

If you take your TDEE number you've already told it how active you plan to be so if you don't keep that activity level every day then you're kind of over eating.

I look at it as my BMR is the floor level and my TDEE is my ceiling level (I set it to sedentary to get that number) and I need to eat somewhere between the 2.

onyxgirl17

The closer you are to a healthy weight the slower the weight loss generally is. I am close to the same weight as you and I couldn't image losing 8 pounds in the next 30 days. My goal is to lose 3-4 pounds in the same timeframe, I net 1300 am 5 feet 6 inches and 25 years old.

Melo1966

2lbs a week is a lot to lose for someone only 149lbs you would be only netting around 500 cals and that is too low.
The calculation that has worked for me is 10x body weight less 500-1000 for 1-2 lbs loss and eat calories burned.
True calories burned is a guesstimate so is the biggest variable.

lindsiswatchingyou

I love the fat2fitradio site.

Funny thing though, I used all of their calculators (even downloaded the app to keep up with them) and I'm still at 1260 cals for 1/2 lb loss and hardly more than that for maintenance. The price for being short

psuLemon

I love the fat2fitradio site.

Funny thing though, I used all of their calculators (even downloaded the app to keep up with them) and I'm still at 1260 cals for 1/2 lb loss and hardly more than that for maintenance. The price for being short

Short doesn't have much to do with your amount of calories. I know plenty of 4'x" and 5' women eating 2000 calories. It's the amount of muscle and the amount of exercise that determines your ability to eat a lot. My friend is 7" tall that me and I can eat more calories as I burn more.


op, below is a good guide for what you can lose per week based on hitting a healthy range of weight.


If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

Melo1966

Height plays into the factor of what your ideal weight should be. Shorter people should eat less to weigh less. But if you burn more calories than you can eat more.

Melo1966

I like your ideals of weight loss. I am at 1.5-2 a week which is correct for me at 185 not sure whether to go for my average teenage weight of 115 lowest was 105 or not I will decide when I get down to 135.

sherrisloan

I have the formula at home. I'll try to remember when I get home. It came with my Turbo Fire Workout Program.

soccerella

thanks Sherri!

sherrisloan

Step 1
Calculate your Resting Metabolic Rate (RMR)
Your current body weight X 10= RMR

Step 2
Calculate your Daily Activity Burn (DAB)

Sedentary RMR x 10%=DAB
Moderately Active RMR x 20%=DAB
Very Active RMR x 30%=DAB

Step 3
Add calories burned from your daily exercise.

Step4
Subtract or add your calorie Deficit or Surplus. This is the number of calories you'd like to cut out (or add) of your current diet in order to lose (or gain) wieht. A deficit of 500 calories a day averages to a loss of about one pound per week.

Step 5
Put all those numbers together to find out how many calories you need
RMR + DAB + DE - CD = Your calorie target.

Sample
RMR 146 x 10 = 1460
Daily Activity Burn 1460 x 10% = 146
calorie burn 450
calorie deficit = 500
1460 + 146 +440 - 500 = 1546

Hope this helps.....

krickeyuu

The idea of losing 2 lbs a week sounds so amazing--but it isn't realistic when you are already only about 10-20 lbs overweight. Half a pound a week is much more realistic. Try calculating the TDEE for your GOAL weight (maintenance) and that will be a realistic calorie goal. Then make sure you don't go over that but that you eat at least your BMR calories. It will be slower but it will be more consistent and manageable.