BMR vs. recommended calories

I think it depends on where the estimate of your BMR is coming from... because any estimate uses its own formula for calculating... so I think you just have to figure out which one is more accurate for you. just my $0.02.

The general guideline I give to people for weight loss is:

1. Calculate your BMR (basal metabolic rate - the amount of energy your body uses for basic processes like digestion and respiration)
2. Calculate your TDEE (total daily energy expenditure - the total amount of energy your body uses in a day)
3. Calculate your fat mass (body weight x fat%)
4. Multiply fat mass by 22 to find your maximum daily calorie deficit (MDCD).
5. Subtract your MDCD from your TDEE, if that is higher than BMR then eat that many calories per day. If it is lower than your BMR, eat at your BMR and add exercise to create the proper deficit.
6. Redo this calculation after every 5 lbs of fat loss.

Also: lift weights and lift heavy using a proven program like Starting Strength or Strong Lifts. It's by far the most effective exercise you can do for improving your body composition (i.e. losing fat while maintaining muscle).

Can you tell me your height, weight, age, bodyfat % and how much exercise you get in a typical day? That would help me understand your situation a little better.

This is the calculator that was recommended to me and that I use.

http://scoobysworkshop.com/accurate-calorie-calculator/

I started off eating 1,200 to 1,700 calories per day, I'm now eating much more. I'm still losing weight, and I feel great and energized.

Also, remember, that eating clean is super important as well.

Best of luck to ya.

The general guideline I give to people for weight loss is:

1. Calculate your BMR (basal metabolic rate - the amount of energy your body uses for basic processes like digestion and respiration)
2. Calculate your TDEE (total daily energy expenditure - the total amount of energy your body uses in a day)
3. Calculate your fat mass (body weight x fat%)
4. Multiply fat mass by 22 to find your maximum daily calorie deficit (MDCD).
5. Subtract your MDCD from your TDEE, if that is higher than BMR then eat that many calories per day. If it is lower than your BMR, eat at your BMR and add exercise to create the proper deficit.
6. Redo this calculation after every 5 lbs of fat loss.

1. BMR is: 1,647
2. TDEE is: 2619 - ( 1 walk to work about 30 min 5 times a week)
3. 6300 (estimating 30% fat - though I think it's more)
4. MDCD = 660
5. 1959


I thought I was eating too little at 1200 but that's what MFP said. I normally get about 1400 - 1600 when I add my exercise in but 1959 seems WAY high...

I am feeling rather worn out this past week. Hard to get up out of bed and just lacking energy. I think I will try to pack some extra cals in the next few days and up my base a couple hundred next week.. I am really worried to go all the way to 1900.. thoughts?

The general guideline I give to people for weight loss is:

1. Calculate your BMR (basal metabolic rate - the amount of energy your body uses for basic processes like digestion and respiration)
2. Calculate your TDEE (total daily energy expenditure - the total amount of energy your body uses in a day)
3. Calculate your fat mass (body weight x fat%)
4. Multiply fat mass by 22 to find your maximum daily calorie deficit (MDCD).
5. Subtract your MDCD from your TDEE, if that is higher than BMR then eat that many calories per day. If it is lower than your BMR, eat at your BMR and add exercise to create the proper deficit.
6. Redo this calculation after every 5 lbs of fat loss.

1. BMR is: 1,647
2. TDEE is: 2619 - ( 1 walk to work about 30 min 5 times a week)
3. 6300 (estimating 30% fat - though I think it's more)
4. MDCD = 660
5. 1959


I thought I was eating too little at 1200 but that's what MFP said. I normally get about 1400 - 1600 when I add my exercise in but 1959 seems WAY high...

I am feeling rather worn out this past week. Hard to get up out of bed and just lacking energy. I think I will try to pack some extra cals in the next few days and up my base a couple hundred next week.. I am really worried to go all the way to 1900.. thoughts?

There isnt anything to be scared of. 1900 calories is not that much in all reality. I have created plans for over 200 people and the majority fall between 1800-2200 calories. Many of the 5'2" and 150 with working out 5 days a week. Calories equal fuel. When you have enough fuel your body can burn more and you can workout harder.

According to http://www.bmi-calculator.net/bmr-calculator/

My bmr is 3132 calories a day, it's then suggested to lose weight I would reduce it by 500 calories a day which would end up 2632 calories a day. MFP suggests 1890 calories a day, which would I stick to??

Oh my. This is making my head hurt. LOL While all of this is a great tool, that's really all it is, a tool. We are not carbon copies of each other. There is nothing wrong with using formulas, but don't throw your common sense out the window. Those of us who have been dieting on and off for years, have a pretty good idea how many calories we need to consume to lose weight. By MFP's estimate, I should have 1,200 calories a day. But for me, I know that's too low. I get tired, dizzy, and have zero energy on 1,200 cals a day. But up it just a few hundred cals to 1,400 and I feel so much better and I lose weight. So, my advice is to use these things as tools but realize you know your body better than any formula does. Just my 2-cents. ~KL

And here is what i would say to that and something to think about... maybe dieting is your issue. Because if you did it right the first time and established a healthy lifestyle you may have not had to start to diet again. Maybe if you had a less aggressive goal or developed habits around fitness it may have not been years of up and down dieting. And i get it, life gets in the way at times and so does ones health issues or even family problems.

Now i will say, with my journey i have and continue to spend less and less time on "losing weight" and spend more time on improving the small things while maintaining a 2600-3000 calorie diet. I look to improve the intensity of my workouts or increase the reps/weight i lift. I look to cut out a specific unhealthy food each week or month while still maintaining. For example, i cut out subway and chickfila and in fact recently went paleo. With this technique i have continuously lost fat but maintained my lbm.

And i do realize this might nit work for everyone but i can tell you, i see way too many people fail with 1200 calories and much more successful at 1600-2000 when active. Something to think about. Also, what you think is common sense i see it the complete opposite. My common sense says feed the body like an athlete, training like an althete and look like an athlete and athletes fuel their bodies with a lot of food.

Confused.com!
I was just reading another post on here that said you should never eat below you BMR.
I just calculated my BMR using several websites and came out with results between 2000-2100 calories. WIth a TDEE around 2800. Therefore does this mean I should be eating 2000-2300 calories a day? (500 deficit a day)
I'm confused because MFP has me set at around 1800.
Searched for some more posts on BMR and came across this one so hoping it would shed some light!!

There are no studies that say you cant eat below your bmr. A good piece of advice is to eat 20% below your tdee and ensure you do cardio and weight training. WT can help maintain your lean body mass during your weight loss journey.

Confused.com!
I was just reading another post on here that said you should never eat below you BMR.
I just calculated my BMR using several websites and came out with results between 2000-2100 calories. WIth a TDEE around 2800. Therefore does this mean I should be eating 2000-2300 calories a day? (500 deficit a day)
I'm confused because MFP has me set at around 1800.
Searched for some more posts on BMR and came across this one so hoping it would shed some light!!

It's all about context...

The more over weight you are, the safer (for lack of a better word) it is to eat below your BMR. Someone with 200lbs to lose can easily eat below the BMR with no ill effects. Someone with 5lbs to lose can't.

Thanks.
I have well over 100lbs to lose. 100lbs is first goal then will re-evaluate but will probably need another 40-60lbs off after that.
So aiming for 1800calories should be ok? I am starting to exercise (very unfit) starting with walking and will build in some strength training too.

I work at a hospital and they have a breathing machine i did for about 8-10 minutes it was called the Body Gem and it gave me how many calories I burn just sitting here breathing. . I feel that something you actually do is more acurate than a computer saying eat this much.. Maybe look into something like that?