A bit confused..

Lindsay_N
Lindsay_N Posts: 100
in Health and Weight Loss
MFP has put me on a 1260 calorie goal, but according to them my bmr is 1408 .... I thought we arent supposed to go under our bmr ? Sorry if this is an easy answer, I just keep seeing everywhere ppl saying not to eat less calories than your bmr, so Im a bit confused why Im set up on less.
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Replies

  • rileysowner
    rileysowner Posts: 8,328 Member
    It is generally discouraged to eat below your BMR for extended periods of time. What did you set your weight loss goal to?
  • rsrojas01
    rsrojas01 Posts: 3
    Donknow, but my nutritionist and my self decided to put me on less than 1000 cal diet my recomended was like 1600 or so, but im doing fine, i just started last couple of weeks. I edited my cal goal to adjust from the 1600
  • seedawg23
    seedawg23 Posts: 52 Member
    I'm very new to this but I believe your BMR is how much fuel your body utilizes on a daily basis just to perform it's typical functions. So your goal is set to give you a deficit so you can lose weight and is based on how much you want to lose. They are estimating that a 148 calorie deficit daily will get you to lose your desired amount per week i.e. .5lb, 1lb, 1.5lb, etc. Forgive me if I'm wrong, but it certainly made since in my head :-)
  • Lindsay_N
    Lindsay_N Posts: 100
    It is generally discouraged to eat below your BMR for extended periods of time. What did you set your weight loss goal to?

    I put my weight loss goal at the recommended 1lb a week.
  • rsrojas01
    rsrojas01 Posts: 3
    Lets see, bmi is at 2391.55, *1.2, i think this mine 2869.86 cal oer day, hmmm makes no since to me...lol I know i didnt do that right I have fattey liver so my diet may be a little extreme.
  • misskerouac
    misskerouac Posts: 2,242 Member
    I'm very new to this but I believe your BMR is how much fuel your body utilizes on a daily basis just to perform it's typical functions. So your goal is set to give you a deficit so you can lose weight and is based on how much you want to lose. They are estimating that a 148 calorie deficit daily will get you to lose your desired amount per week i.e. .5lb, 1lb, 1.5lb, etc. Forgive me if I'm wrong, but it certainly made since in my head :-)

    Your deficit should be from your TDEE not your BMR. BMR is what your body needs to function properly if you did nothing all day (i.e. you were in a coma).
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    It is generally discouraged to eat below your BMR for extended periods of time. What did you set your weight loss goal to?

    I put my weight loss goal at the recommended 1lb a week.

    1 pound a week is a 500 deficit. If your BMR is 1408 then your sedentary maintenance is 1408 x 1.2 = 1689.

    1689- 500 = 1189. MFP won't recommend less than 1200 calories so they give you a 1200 calorie target to lose 1 pound per week WITHOUT exercise. When you exercise you eat 1200 + exercise calories to still lose 1 pound per week.
  • TheCaren
    TheCaren Posts: 894 Member
    If you eat the same as your BMR you won't lose any weight. But you won't gain it either. So you have to eat at a deficit to lose weight. That includes any exercise, so don't eat 1260 calories per day AND exercise an hour a day. You need to balance some of that out or your net calorie intake is under 1000, which I've heard is no bueno.
  • HeatherTransformed
    HeatherTransformed Posts: 213 Member
    Donknow, but my nutritionist and my self decided to put me on less than 1000 cal diet my recomended was like 1600 or so, but im doing fine, i just started last couple of weeks. I edited my cal goal to adjust from the 1600

    You're eating less than 1000 a day?
  • Heather_Rider
    Heather_Rider Posts: 1,159 Member
    Donknow, but my nutritionist and my self decided to put me on less than 1000 cal diet my recomended was like 1600 or so, but im doing fine, i just started last couple of weeks. I edited my cal goal to adjust from the 1600

    You're eating less than 1000 a day?

    i eat between 800-1200 a day per my doctor, and im losing. (and i do not eat my exercise calories back.)

    edited to say that I lose on average 1/2 a pound a week.. and have never lost more than 2 pounds per week. i lose steadily, and i eat average foods.
  • Lindsay_N
    Lindsay_N Posts: 100
    Ok, thanks for clearing things up. I have been exercising, but I eat the calories I burn and aim for my net calorie intake to be around 1260, though I usually end up 1 or 2 hundred calories under because Im just not hungry for them.

    Was just a bit worried cuz I havent been doing this for long, and today I weighed myself and Im 4lbs up from yesterday! .. I know its normal for weight to change quite a bit, but its been a looong time that my weight hasnt gone up, and then as soon as I start counting calories and working out my weights going up lol... was worried that I may be putting myself into 'starvation mode' with the less than bmr intake.
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    If you eat the same as your BMR you won't lose any weight. But you won't gain it either. So you have to eat at a deficit to lose weight. That includes any exercise, so don't eat 1260 calories per day AND exercise an hour a day. You need to balance some of that out or your net calorie intake is under 1000, which I've heard is no bueno.

    WRONG! If you eat the same as your TDEE then you won't lose/gain any weight. BMR is the minimum number of calories your body uses without activity whatsoever--even getting up to pee, cook dinner, bathe, etc burns calories so you multiply your BMR x 1.2 to get the minimum TDEE. That's what "sedentary" means for purposes of calculating energy expenditure.
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    Ok, thanks for clearing things up. I have been exercising, but I eat the calories I burn and aim for my net calorie intake to be around 1260, though I usually end up 1 or 2 hundred calories under because Im just not hungry for them.

    Was just a bit worried cuz I havent been doing this for long, and today I weighed myself and Im 4lbs up from yesterday! .. I know its normal for weight to change quite a bit, but its been a looong time that my weight hasnt gone up, and then as soon as I start counting calories and working out my weights going up lol... was worried that I may be putting myself into 'starvation mode' with the less than bmr intake.

    Well be sure to measure your food, not guess/estimate. Also, eat all of your exercise calories, not SOME of them. The scale can be temporarily up due to water weight from exercise, sodium or TOM. Be patient, stay the course, and ask questions. I hope this helped explain it a bit! :)
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    I average around 1000 per day, burn an additional 500 in exercise without eating them back. I stay satisfied with 100g protein per day and am losing about 2 pounds per week. No fatigue, no muscle loss, no starving. Can be done.
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    I average around 1000 per day, burn an additional 500 in exercise without eating them back. I stay satisfied with 100g protein per day and am losing about 2 pounds per week. No fatigue, no muscle loss, no starving. Can be done.

    Now just how do you know you're not losing muscle? How do you know that you're not adversely impacting your sex hormones? How do you know that you're adequately supplying your body with the micronutrients it needs to function? Are you taking a multivitamin? Do you intend on following this regimen indefinitely? Are you SEVERELY overweight?
  • Nerdybreisawesome
    Nerdybreisawesome Posts: 359 Member
    I average around 1000 per day, burn an additional 500 in exercise without eating them back. I stay satisfied with 100g protein per day and am losing about 2 pounds per week. No fatigue, no muscle loss, no starving. Can be done.


    Wait so your net is only 500? Under supervision of a doctor, obese people can eat under their bmr but I think 500 is too low. But to each their own.
  • Lindsay_N
    Lindsay_N Posts: 100
    And I thought my 1200 calories were low lol.....

    I have another question, if anyone knows the answer (didnt want to make another thread if I didnt have to)

    Im really sore today from my workout yesterday, could that be why I gained 4lbs overnight? Like, when I have a light workout I almost never see a weight gain at all, but today I happen to be pretty sore. In other words, do sore muscles = more water weight gain ?
  • lifeisbutagame01
    lifeisbutagame01 Posts: 6
    Be very weary (im sorry if im repeating what others have said) of eating too little. Your body uses calories for energy, and in an absence of them will turn to fat/muscle. However, muscle is more dense, and tends to be used first if your body is not being supplied enough protein. Protein is not just for meat heads, its for people that want to lose, maintain, or gain weight too. Feel free to add me anyone.
  • lifeisbutagame01
    lifeisbutagame01 Posts: 6
    Muscles are made up of around 80% water. So that could be an explination. There are allt of factors. My advice, do NOT weigh yourself daily! Once a week, same time, and after the same food consumption. Hope this helps!
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    And I thought my 1200 calories were low lol.....

    I have another question, if anyone knows the answer (didnt want to make another thread if I didnt have to)

    Im really sore today from my workout yesterday, could that be why I gained 4lbs overnight? Like, when I have a light workout I almost never see a weight gain at all, but today I happen to be pretty sore. In other words, do sore muscles = more water weight gain ?

    yes that could contribute to weight gain. Soreness = inflammation = water weight.
  • Lindsay_N
    Lindsay_N Posts: 100
    Yes, I do get in my recommended protein :)

    And I know, I really have to get out of the habbit of weighing daily!!
  • robertsonbrandi26
    robertsonbrandi26 Posts: 3
    I know exactly how you feel. My bmr is 1399 and they have my caloric goal as 1200 calories a day. Of course, it takes everything that I have to even get to the 1200 calories, I'm generally a couple hundred short. I don't understand it either and my weightloss goal is 16 lbs
  • Lindsay_N
    Lindsay_N Posts: 100
    Yes, I do get in my recommended protein :)

    And I know, I really have to get out of the habbit of weighing daily!!


    I saw I had to alter my carb, fat, and protein goals too. I had to up the % of protein they had listed for me since it was quite a bit below .8 for every kg of my weight. I actually put it more like 1g for every kg of weight, since I have been working out more and want to tone up. So now I have 25% protein, 25% fat, and %50 carbs.
  • Sloth_TurtleGirl
    Sloth_TurtleGirl Posts: 79 Member
    Your BMR isn't your final calorie indicator of how many calories you should eat. There are other factors. I found this online to explain it.

    Harris Benedict Formula
    To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

    If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
    If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
    Total Calorie Needs Example
    If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.

    Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight:
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    I average around 1000 per day, burn an additional 500 in exercise without eating them back. I stay satisfied with 100g protein per day and am losing about 2 pounds per week. No fatigue, no muscle loss, no starving. Can be done.

    Now just how do you know you're not losing muscle? How do you know that you're not adversely impacting your sex hormones? How do you know that you're adequately supplying your body with the micronutrients it needs to function? Are you taking a multivitamin? Do you intend on following this regimen indefinitely? Are you SEVERELY overweight?

    Well, I can see my muscles and they are getting stronger and more defined. I did some serious body building in my 30s with some pros, so I know when I am losing muscle. My sex hormones have never been better, (ask my husband), but thanks for your concern. Yes, I do take a multivitamin every day, plus extra D. And I get 100g of high quality protein, around 50g of good fats, i.e. avocados, nuts, eggs, and tons of fresh veggies and some fruit every day. I never go to bed hungry or feeling deprived.

    I do intend to follow this regimen as long as I am needing to lose. I currently still have about 60 pounds of fat to lose, so my body has plenty of fuel to power my 10 mile bike rides 6 days a week. As I get closer to my goal weight, I will slowly increase my calories until I am at a weight and BF% I am happy with. At that point I will know what calorie level is right for maintenance, and yes, I will stay at that level indefinitely, adjusting up or down as I need to.

    I might add that I have inflammatory arthritis and since being on this regimen, my pain level is about a third of what it was before, I am sleeping much better, I have way more energy, and my moods are better than they have been in quite awhile.

    Please note that I am 49 and 5'6". I simply do not need as many calories as I did in my 20s and 30s.

    Any more questions?
  • kimberliiw
    kimberliiw Posts: 242 Member

    Please note that I am 49 and 5'6". I simply do not need as many calories as I did in my 20s and 30s.

    Any more questions?
    I'm 54 and 5'3" and eat a heck of a lot more calories than that and am averaging over a pound a week loss. I guess if it works run with it.
  • Jester522
    Jester522 Posts: 392
    It is generally discouraged to eat below your BMR for extended periods of time. What did you set your weight loss goal to?
    Its generally accepted MFP's recommendations are bogus too lol.

    Extended periods of hypocaloric dietary habits have severe metabolic and hormonal disruption. Lesson learned the hard way.
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member

    Please note that I am 49 and 5'6". I simply do not need as many calories as I did in my 20s and 30s.

    Any more questions?
    I'm 54 and 5'3" and eat a heck of a lot more calories than that and am averaging over a pound a week loss. I guess if it works run with it.

    You have a lot less to lose than I have. When I get closer to goal weight, I will be eating more I'm sure. Every doctor and diet plan has said that 2 pounds a week is a healthy rate, and I would rather lose more than 4 pounds a month to keep me motivated at this early in the game. Not saying that everyone should want to lose like this, just saying what works for me and for many other women my age and older. You don't have much extra body fat to lose, so 1 pound a week is a good rate for you, just not for me. I am also trying to get as much weight off as quickly as I safely can so I can put less stress on my knees and hopefully prevent a knee replacement. My doctors are all on board.
  • Heather_Rider
    Heather_Rider Posts: 1,159 Member

    Please note that I am 49 and 5'6". I simply do not need as many calories as I did in my 20s and 30s.

    Any more questions?
    I'm 54 and 5'3" and eat a heck of a lot more calories than that and am averaging over a pound a week loss. I guess if it works run with it.

    You have a lot less to lose than I have. When I get closer to goal weight, I will be eating more I'm sure. Every doctor and diet plan has said that 2 pounds a week is a healthy rate, and I would rather lose more than 4 pounds a month to keep me motivated at this early in the game. Not saying that everyone should want to lose like this, just saying what works for me and for many other women my age and older. You don't have much extra body fat to lose, so 1 pound a week is a good rate for you, just not for me. I am also trying to get as much weight off as quickly as I safely can so I can put less stress on my knees and hopefully prevent a knee replacement. My doctors are all on board.

    I agree with this. I love how people think they are all doctors since they have joined MFP. lol.
  • Gwen_B
    Gwen_B Posts: 1,018 Member
    I think your calorie intake is so low because you probably put in you wanted to lose weight in a shorter amount of time. I remember when I signed up, it asked me how much I want to loose and by what date. Then it allowed me 1450 calories a day.

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