BMR + Weight loss confusion!

RitaSantoss

So I just calculated my BMR wich is 1509. Then I did the Harris Benedict Equation which is "a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories)." From this (since I workout 7 days a week, and sometimes 2x a day) my total calories that I need to consume in order to MAINTAIN my current weight is 2603. The exercises I do are Jillian Michaels workouts that go anywhere from 25 to 50 minutes.
Then I researched a bit further, and I found that in order for me to lose weight I should cut back on my calories by 500 below my maintenance level.

So my REAL question is: should I really eat around the 2100 mark? Because (and this may sound so naive) I'm afraid that if I eat that many calories, I will end up GAINING weight back. So I wanted to know what is your opinion on this and what should I actually do.
And my exercise and food diary are both open to everyone, so go check it out if you please.

*And my TDEE is 2862.

Thank you :flowerforyou:

thisisme13

If you bump up your calories you may gain for the frist week or two. Your body isn't used to the increase of food.

You will begin to lose again though.

As long as you are under your TDEE you will not be gaining fat.

Cassea7

I agree..If you are really working out that much then you need to fuel your body! or you will slow your metabolism

ZyheeMoongazer

My suggestion is to figure your TDEE using only your day to day activities not your workouts. Things such as you job, cleaning the house, caring for the kids, etc. Then use HRM and enter your calories burned to get added back to your net calories.

Adding in your workouts to your activity level is a far rougher estimation of calorie expenditure. It could be fairly off either way. After a few weeks of tracking exactly how much you burned each week from workouts, if you want to make like easier you can then manually add that total to your goal.

mmddwechanged

I can't see your diary to tell how many calories you are at now, but if its low and you decide to bump them up, I suggest doing this slowly.

AmandaW01

I would certainly suggest you up your calories, but if you're nervous about getting to 2100 then initially make sure that you always have your BMR. You may find you have a slight gain for a short while, but its not going to be a fat gain. I find it shocking that the dieting world still recommends the 1200-1500 cal intake - but I guess it makes sense really, screw up peoples' metabolisms, make them yoyo, more money for the diet guys! There's tons of info on here about eating more to weigh less and it makes so much sense

RitaSantoss

Thank you very much for all your guys's input!
I'm really grateful

Cassea7

I would certainly suggest you up your calories, but if you're nervous about getting to 2100 then initially make sure that you always have your BMR. You may find you have a slight gain for a short while, but its not going to be a fat gain. I find it shocking that the dieting world still recommends the 1200-1500 cal intake - but I guess it makes sense really, screw up peoples' metabolisms, make them yoyo, more money for the diet guys! There's tons of info on here about eating more to weigh less and it makes so much sense

I agree with you..all my adult life told lies( dont eat fruit it makes you fat..walking wont help you to lose weight) and I tried to eat below 1200 and then I would binge eat because I was starving myself..I still see many peoples diets here.are under 1200..What are they doing to themselves???? I dont think they really know..I have lived it..Under eating and malnourished leads to sooo many health problems!!! I dont have the time to list it all.

SydneyRenee2

When I calculate my TDEE on the website I use I was told not to include any exercise. Otherwise it will give you too many calories. You do need a 500 calorie defecit per day to lose 1 pound a week. Feel free to contact me if you need any help.

bcattoes

First thing, remember those numbers are not your BMR and TDEE. They are the average BMR and TDEE for someone with your stats.

But at your age, with that level of activity, you should lose weight at 2100 calories a day. Try it for a few weeks. Then, if you are not seeing the results you want, adjust.

ZyheeMoongazer

First thing, remember those numbers are not your BMR and TDEE. They are the average BMR and TDEE for someone with your stats.

But at your age, with that level of activity, you should lose weight at 2100 calories a day. Try it for a few weeks. Then, if you are not seeing the results you want, adjust.

Very good point. We are all different, some are lucky and fit nicely into the "Average" some of us aren't so lucky. I like to use Scooby's calculator since it offers a calibration factor.
http://scoobysworkshop.com/accurate-calorie-calculator/

Calibration Factor


What all web based calorie calculators do is estimate your BMR based upon various formulas. These formulas came from various research studies on large groups of people. Several problems with this, these formulas come up with BMR (Basal Metabolic Rate) formulas that work fairly well for average people. The problem is, very few people are average so for most people the equations will over or under estimate the caloric requirements. How far are the formulas off? Hard to say, maybe +/-10% would be my guess. So, how do we improve accuracy and approach the precision that can be obtained in a medical laboratory thru O2/CO2 respiration measurement? By calibration! What is calibration? Here is the procedure:

1) Use the equations to determine how much you should eat and the predicted weight in 30 days

2) For 30 days, eat the specified amount

3) At the end of the 30 days compare your expected weight with your actual weight. From this weight difference, calculate the calibration factor

The calibration procedure takes a month and I wont lie, the calorie counting required is a lot of work. For most people, just using the equations that get you within 10% is close enough and its not worth the bother to calibrate. For serious bodybuilders though, having this accurate information is critical.