BMR- Someone who is experianced with it.

Please help!! So for my weight, height etc, I calculated my Base Metabolic Weight. It came out to 1612. I added my activity level, which is sedentary. So, I multiplied it by 1.2 (the sedentary multiplier). That gave me the number of 1934.4. So, in order to lose 2 pounds per week, I would need to eat a net calorie count of 934... right? That means when I get down close to my calorie goal, I would need to eat no more than 674 net calories per day to continue with my weight loss.

Your math to the 934 is correct, though 2 lb/week is a lot and a 50% deficit is high.

I wasn't clear how you got to the 674, presumably by recalculating a BMR at a lower weight, but as you approach your goal you would use a smaller and smaller deficit with a lower rate of loss so if anything the 934 may increase towards maintenance for the new you.

Not to mention that if you are adding strength training to your exercise regimen, the scale number would actually go up but in lean tissue not fat, thereby further increasing your metabolism which in turn would require a higher number of calories to maintain. It's not as bleak as it sounds.

I also don't think MFP recommends you eat less than 1200 cals a day so you would have to adjust how quickly you want to lose weight so you can be sure to get all the nutrients you need for the day.

One thing to keep in mind is that your current BMR is the number of calories you should NEVER go below - it's the number you'd be burning every day even if you were in a coma. Go below that and your body consumes a higher percentage of lean body mass than fat to make up the difference, making it that much harder to lose weight. If you maintain at least BMR, then more fat calories will be burned.

So, try to never eat less than the 1612 calories each day. With a sedentary lifestyle you'd have a deficit of just over 320 calories a day, which would work out to just under three pounds a month. You can increase the deficit by adding even a little activity each day. An extra 120 calories of activity is a pound a month.

The advice comes from the folks at Fat2Fit Radio.