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Are the BMR Calculators really correct?

Broejen
Broejen Posts: 414 Member
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I'm willing to up my calories to try this because I have been pretty much at a plateau for the last 2 months, even though I was eating at the calories set for me (1350). I am 37, 5'2" and 187lbs. When I use a BMR calculator, it's always different, but above 1500, with a TDEE being approx. 1900 at sedentary I think. I'm afraid to start eating more than that then gain, only to find out my BMR was way less.

I'd rather eat higher than my BMR and eat back my exercise calories right now instead of eating my TDEE because I have no set exercise regime until the weather gets warmer then I walk/hike outside for about an hour a day, 5-6 times a week.

Replies

  • heybales
    heybales Posts: 18,842 Member
    The Katch BMR based on bodyfat, actually the resulting LBM, is the most accurate. Tight bell curve, meaning vast majority are with 10% of the value, meaning 5% either direction. So 75 calories in your case.

    That can be lowered somewhat by undereating, and great endurance cardiovascular system.

    There are only 3 BMR calcs, Katch, Mifflin which MFP and others use, and oldest Harris some still use.

    Use this to get best estimated BF%, to get best BMR, with activity calc to get best TDEE, and get eating goal based on type of workouts and amount to lose.
    And track progress of those measurements.

    And to your desire to eat back exercise, an MFP Tweak tab to do just that.

    http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones
  • Broejen
    Broejen Posts: 414 Member
    Another question...if I eat my TDEE (1900) -20% (1520), thats only a deficit of 380 calories. Does that mean I'll only lose approx. 3/4lb per week?
  • heybales
    heybales Posts: 18,842 Member
    Another question...if I eat my TDEE (1900) -20% (1520), thats only a deficit of 380 calories. Does that mean I'll only lose approx. 3/4lb per week?

    That is correct. But with little to no risk of more weight loss actually being muscle mass. Deficit being reasonable and eating enough protein can retain it despite a diet. Lifting helps even more.
  • Broejen
    Broejen Posts: 414 Member
    The TDEE-20% is approx. my BMR. Does that mean I will never be able to lose less than 3/4lb per week?
  • heybales
    heybales Posts: 18,842 Member
    The TDEE-20% is approx. my BMR. Does that mean I will never be able to lose less than 3/4lb per week?

    Well sure, if your body makes improvements from exercise the same time fat is burning off, you could easily be able to lose less than 3/4 lb per week.
  • Broejen
    Broejen Posts: 414 Member
    LOL I just looked at what I said and I meant lose MORE than 3/4 per week. I'm assuming your answer meant that too. :) Thanks haybales. :)

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