NET CALORIES UNDER bmr?

booluviemomma

Hi!

I'm just a week into MFP (old member, but it's been a loooong time :frown: ). I've been working hard to cut way back on calories but also eat the right kinds of foods: lots of raw veggies and fruits, whole grains, lean proteins, healthy fats, etc. I've looked for 'easy' ways to lose before, but I've just turned 30, have four gorgeous kids that I want to be able to play with and, well, you know, stay alive for, and a veritable smorgas board of family medical histories with diabetes, heart disease, and cancer at the top of the list. Also, most of my extended family is obese, at least on one side.

Getting to my question, before this turns into a novel, I am a little lost on my calorie deficit. I am 5'8" and weigh in at 235. I am doing 30DS, which I log as 25 circuit training. MFP has me set at a net of 1480 calories per day. I've been trying to figure out the whole TDEE -20%, but I'm not sure I've been figuring out what my TDEE is correctly. I used Fat2FitRadio, and it gave me calorie levels to eat at based on my activity level. It basically said that those would be the maintenance calories I would need at my goal weight of 165. It also says it's okay to eat 200-300 calories under those given levels (provided it's not under my current BMR) in order to lose a little faster. My BMR is either 1529 (Harris Benedict) or 1856 (Katch McCardle). I have no idea which is more accurate. Fat2Fit gives me 2398 calories at my activity level, minus the 20% would be 2158, well over either BMR. MFP has me set well below either BMR.

I've come to realize, that in my head, I thought I should be eating no more than 1700-1800 calories no matter what exercise I logged. In looking over my report for the last seven days, I have net way below BMR, usually around 1200 but one day as low as 1000. So I guess my main question is if it's bad that my net calories are so far below my BMR, or is it okay since my calories consumed are at or above it? Also, does anyone have an idea which method for finding BMR is more accurate?

I'm so sorry if none of this makes sense...goes to show how lost I feel! I've just done this rollercoaster thing with my weight so many times and for so long. I'm terrified of eating too much, but just as terrified of eating too little. For the first time, I'm not looking for a quick fix. I'want to be healthy, not just 'skinny'. I want to feel strong, not tired all the time. Any help or guidance would be incredibly and genuinely appreciated! I could also use some friends on here if anyone wants to add me! Thanks!

heybales

Katch BMR which uses bodyfat % is going to be most accurate.
Bodyfat calc within 5% is close enough for your end goal to not change much.

You should eat below your TDEE, and try to generally NET above your BMR, balance within 48 hrs is fine.
But, if you have a lot to lose, and do lifting and eat enough protein, you can take a bigger deficit and still retain muscle mass.

Use this spreadsheet for good bodyfat %, uses best estimate BMR, better activity calculator to figure your TDEE, gives place to track progress, and gives daily eating goal based on amount to lose, and type and time of workouts done.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

All your questions make total sense, hence the reason for making the spreadsheet.

And for a little while you can get by with netting below your BMR as long as you follow the advice in the spreadsheet and the macro goals, and make it a goal to eat to, not come in way below.
Measure and weigh every 2 weeks on valid day because BF% is likely to adjust quickly, even if scale stays the same for awhile.
Valid day is morning after rest day eating normal sodium levels, not sore from last lifting workout.

Because indeed, the more often you do it wrong, the more muscle mass you lose, the easier it is to repeat the whole thing again because your metabolism is lower because of less muscle, and probably shot because of way undereating.

booluviemomma

Thank you so much!