I have my RMR, now what?

smurfaggie07

I got my RMR tested the other day at the dietitian's office and it read 1640. What do I do with that number to lose 2 pounds per week? The dietitian will tell me, but not for two weeks and I don't want to be eating the wrong amount of calories in the meantime.

Some background: I'm 27. 5'8, 326.7 pounds. Sedentary. Right now the dietitian has me at 2000 calories a day and told me I'd be losing 1-2 pounds per week. I haven't been going long enough to see if that's true. I also have hypothyroidism.

Thanks in advance!

omma_to_3

That seems like a really low RMR for your size. How well controlled is your hypothyroidism? My RMR was 1662 last summer and I was significantly smaller than you, with well controlled hypothyroidism.

As for your numbers, I'd go by what MFP recommends. If you want to do TDEE - 20%, for you that would be around 1640 using a sedentary multiplier of 25%. That would only be about 1 lb loss per week though.

Rmr*1.25 = 2050 TDEE
TDEE*.8 = 1640

That is a deficit of only 410 calories per day, or 2870 per week which is roughly .82 lbs per week.

smurfaggie07

That seems like a really low RMR for your size. How well controlled is your hypothyroidism? My RMR was 1662 last summer and I was significantly smaller than you, with well controlled hypothyroidism.

As for your numbers, I'd go by what MFP recommends. If you want to do TDEE - 20%, for you that would be around 1640 using a sedentary multiplier of 25%. That would only be about 1 lb loss per week though.

Rmr*1.25 = 2050 TDEE
TDEE*.8 = 1640

That is a deficit of only 410 calories per day, or 2870 per week which is roughly .82 lbs per week.

The last time I checked my thyroid was 6 months ago. I had my blood drawn last week but won't get the results until next Monday to see how my thyroid is doing. Thanks for your help.

GauchoMark

Considering your current weight, it would be safe to just eat 1640 calories/day if you wanted to. I wouldn't eat less than that. You can't really tell how many lbs/wk that would get you without knowing your activity level, but that would be about the quickest you could lose and still be healthy. I don't usually recommend just eating your RMR, but since you have quite a bit to lose, that should be safe for 50-75 lbs, then re-evaluate.

Also, make sure you are getting about 150 grams (just a guess of your LBM based on your current weight) of protein per day.

Greenrun99

^^^^As GauchoMark Says.

auddii

If your nutritionist has recommended 2000 calories, I would stick with that until you can talk over your RMR with the nutritionist at your next appointment. With an RMR of 1640, I don't think it's unreasonable to lose on 2000 if you are exercising at all. It will depend on your activity level, but your nutritionist is going to have a better idea than a random group of people on the internet.

GauchoMark

If your nutritionist has recommended 2000 calories, I would stick with that until you can talk over your RMR with the nutritionist at your next appointment. With an RMR of 1640, I don't think it's unreasonable to lose on 2000 if you are exercising at all. It will depend on your activity level, but your nutritionist is going to have a better idea than a random group of people on the internet.

^^^^ that too =]

omma_to_3

If your nutritionist has recommended 2000 calories, I would stick with that until you can talk over your RMR with the nutritionist at your next appointment. With an RMR of 1640, I don't think it's unreasonable to lose on 2000 if you are exercising at all. It will depend on your activity level, but your nutritionist is going to have a better idea than a random group of people on the internet.

She did state that she was sedentary. With the numbers I gave you, if you exercised, I would record those calories and eat them back.

Fiesty1006

My RMR was tested too.... 1950. I'm 5 years older, a little over 100lbs lighter, and 5 inches shorter. The person performing the test told me to eat at 1514. I don't know if she was a registered dietician or nutritionist or not. Online says test is performed by an "Exercise Specialist". I should've paid attention. Anyway... I'm currently eating around 1600/1641. It's so confusing.... When every calculator tells me my BMR is 1641.... And not eat under BMR... And that BMR and RMR are virtually the same... ::headdesk repeatedly::

Lizzy622

With hypothyroidism, I have found exercise to be extremely important. Get up and do something even if it is just dancincing around in you living room and doing some sit ups and push ups. Of course log your food and try not to go under the 1640 but I do agree with the others the 2000 calories seems a bit high but it gives you a good range. Don't worry too much about losing until you thyroid is under control (on 6 month doctor visits and holding steady).

omma_to_3

My RMR was tested too.... 1950. I'm 5 years older, a little over 100lbs lighter, and 5 inches shorter. The person performing the test told me to eat at 1514. I don't know if she was a registered dietician or nutritionist or not. Online says test is performed by an "Exercise Specialist". I should've paid attention. Anyway... I'm currently eating around 1600/1641. It's so confusing.... When every calculator tells me my BMR is 1641.... And not eat under BMR... And that BMR and RMR are virtually the same... ::headdesk repeatedly::

The online tools are just estimates based on averages. People will be both above and below those figures, individually.

auddii

My RMR was tested too.... 1950. I'm 5 years older, a little over 100lbs lighter, and 5 inches shorter. The person performing the test told me to eat at 1514. I don't know if she was a registered dietician or nutritionist or not. Online says test is performed by an "Exercise Specialist". I should've paid attention. Anyway... I'm currently eating around 1600/1641. It's so confusing.... When every calculator tells me my BMR is 1641.... And not eat under BMR... And that BMR and RMR are virtually the same... ::headdesk repeatedly::

Actually, I think RMR is higher than BMR, (but probably not 300, I've seen numbers closer to 100 difference). Not sure why the person would tell you to eat less than your RMR though, that's odd. And since you're lifting, I'd look into eating more. Maybe try experimenting. I know it's scary, but you will really improve your lifts by eating more, and you may actually improve your weight loss. My BMR is calculated around 1650, and I lose fairly well eating at 1900.

Fiesty1006

Actually, I think RMR is higher than BMR, (but probably not 300, I've seen numbers closer to 100 difference). Not sure why the person would tell you to eat less than your RMR though, that's odd. And since you're lifting, I'd look into eating more. Maybe try experimenting. I know it's scary, but you will really improve your lifts by eating more, and you may actually improve your weight loss. My BMR is calculated around 1650, and I lose fairly well eating at 1900.

I'm not sure why she said to eat less than the 1950 either. Makes me question the information... which is part of my struggle. I just bumped up to 1641 these past few days. The scale showed 1.2lbs more this morning... Even taking into account the overeating on Saturday, I still didn't eat 3500 or more calories for the week to gain that. ::sigh:: Maybe my body is starting to rebel against the low calories already.... For the majority of this past month, after exercise, I've been netting between 1283 and 1614. That doesn't include the 10 days where I was between 1806 and 3352. Even with the higher days, I lost and hadn't gained until this week.

I've ordered a Bodymedia Fit Link yesterday.... Hopefully, that will help some.

Do you think I should bump up to 1950 for two weeks and see what happens? Or try to stick closer to the 1514 or 1641 more consistently?

auddii

Actually, I think RMR is higher than BMR, (but probably not 300, I've seen numbers closer to 100 difference). Not sure why the person would tell you to eat less than your RMR though, that's odd. And since you're lifting, I'd look into eating more. Maybe try experimenting. I know it's scary, but you will really improve your lifts by eating more, and you may actually improve your weight loss. My BMR is calculated around 1650, and I lose fairly well eating at 1900.

I'm not sure why she said to eat less than the 1950 either. Makes me question the information... which is part of my struggle. I just bumped up to 1641 these past few days. The scale showed 1.2lbs more this morning... Even taking into account the overeating on Saturday, I still didn't eat 3500 or more calories for the week to gain that. ::sigh:: Maybe my body is starting to rebel against the low calories already.... For the majority of this past month, after exercise, I've been netting between 1283 and 1614. That doesn't include the 10 days where I was between 1806 and 3352. Even with the higher days, I lost and hadn't gained until this week.

I've ordered a Bodymedia Fit Link yesterday.... Hopefully, that will help some.

Do you think I should bump up to 1950 for two weeks and see what happens? Or try to stick closer to the 1514 or 1641 more consistently?

Personally, I vote for 1950, and I'd give it at least a month before trying to change things up again. And try to remember that a one week gain doesn't mean much due to hormone and water fluctuations. I'm up two pounds this week thanks to TOM (plus had some salty chips yesterday).