How much does your metabolism burn on its own per day?

lemonsquare6
lemonsquare6 Posts: 51
in Health and Weight Loss
I did the calculation posted on the blog here: http://www.livestrong.com/article/502448-how-to-determine-how-many-calories-your-metabolism-burns/

Mine came out to an average of 1350 calories per day.

The reason I found interest in this is because I was wondering how much I myself need just to go through my day. And the second reason for this interest is because I find maybe at times my calorie intake could be low.. but I don't feel lack of energy or hungry. It's just lower than 1200 or just around there and that's a diet calorie intake not the regular intake suggested of 1600 or more. I find I am listening to my body though, not starving, and perhaps that might be the best approach.

What do you guys think? Could this be the reason why some of us don't struggle with a lower calorie intake and find we are fine throughout the day.

Replies

  • JesterMFP
    JesterMFP Posts: 3,596 Member
    Honestly, I don't think that's the best approach. Appetite is quite a complicated process, and you don't just feel hungry according to your body's energy requirements. There are different hormones involved including leptin, ghrelin and insulin. It's not just a simple response to how much food your body needs. It's actually very common for people to find that they're not as hungry when they're restricting calories. Equally, it's common for people to continue to feel hungry even when they're overeating. So, I think the reason some people feel "fine" on a low calorie intake is because their hunger signals have been suppressed. This is one area where "listening to your body" probably isn't the best idea.

    Exactly how much you should be eating for optimal and healthy weight loss depends on your stats, including how much fat you have currently. People who are obese and have large fat stores can "get away with" bigger calorie deficits, especially to start with. Looking at your profile ticker, you are looking to lose about 7 lbs. If that's your total goal, not a mini goal, then you are already quite lean and your body will won't be able to let go of huge amounts of fat at once. Severely restricting calories would be counter-productive and you would risk losing more lean mass than is necessary.

    ETA: I mean this in the kindest possible way, but anyone with issues around binge eating should be very wary of over-restricting.
  • lemonsquare6
    lemonsquare6 Posts: 51
    Yes, that's my total goal and yes, you are right I am naturally lean. The excess weight is 10 lbs total.

    What do you think about the foods one eats perhaps? I mean if I am eating eggs, yams, spinach, pork, chicken, salmon, hmm I don't know I am eating a lot of straight whole foods and vegetables as well. I am enjoying walking on over to the markets to buy local produce.

    Do you think it would be okay if one is eating well and legitimately full from the meals? I feel like I am trying to force myself to intake more calories as it's a number presented in front of me. But I don't know what the best approach is anymore to understanding the amount of food I actually need.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Without going to the website, just going by the URL, I wouldn't really put too much stock in anything livestrong.com says.

    http://www.fitnessfrog.com gave me a pretty accurate number that matches my weightloss results.

    Also http://fat2fitradio.com
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    It sounds like your diet is great. :smile: What is "full" though? I could eat a pile of vegetables and feel stuffed, but I wouldn't have given my body all the nutrients it needs, or all the calories it needs. Remember, it's not just about nutrients, but the actual energy your body needs too. Some foods are calorie dense, and others aren't. To get more calories in when you already feel full, it's best to aim for more calorie dense foods. That doesn't mean you have to load up on McDonalds and cake, if you want to avoid those foods, there are lots of calorie dense foods that are also nutrient dense.

    Eggs are a good example. Other ideas are full fat dairy products, olive oil, avocados, nuts, seeds, nut butters etc. Have 2 eggs instead of 1, or 3 instead of 2. Have a little extra salmon or pork. If you eat salad, make a nice dressing with olive oil. You can also drink your calories if that helps - milk, nut milk, protein shakes, smoothies etc. If you're eating anything labelled "diet" or "low fat" then switch to the regular version. Plan your food intake in advance. A little extra here and there is easier than trying to "force" it all in at once. For example, adding in a handful of nuts in the morning, with a glass of milk would easily add to your intake.

    You will very likely find that if you manage to increase your calories, you will soon find your appetite returning, and it won't feel like you're forcing it down.
  • lemonsquare6
    lemonsquare6 Posts: 51
    Without going to the website, just going by the URL, I wouldn't really put too much stock in anything livestrong.com says.

    http://www.fitnessfrog.com gave me a pretty accurate number that matches my weightloss results.

    Also http://fat2fitradio.com

    Hi Cait! Thanks for that, love trying other sources I can't find on my own. I calculcated at fitnessfrog.com and got exactly 1368.

    At fat2fitradio.com they stated "Based on this formula, your current BMR is 1371 calories. " But what's awesome about fat2fitradio is they give you your own personal intake when taking into consideration activity level! That is nice! In general the numbers seem to be around the same. I don't stick too strictly to an exact number anyway.
  • lemonsquare6
    lemonsquare6 Posts: 51
    It sounds like your diet is great. :smile: What is "full" though? I could eat a pile of vegetables and feel stuffed, but I wouldn't have given my body all the nutrients it needs, or all the calories it needs. Remember, it's not just about nutrients, but the actual energy your body needs too. Some foods are calorie dense, and others aren't. To get more calories in when you already feel full, it's best to aim for more calorie dense foods. That doesn't mean you have to load up on McDonalds and cake, if you want to avoid those foods, there are lots of calorie dense foods that are also nutrient dense.

    Eggs are a good example. Other ideas are full fat dairy products, olive oil, avocados, nuts, seeds, nut butters etc. Have 2 eggs instead of 1, or 3 instead of 2. Have a little extra salmon or pork. If you eat salad, make a nice dressing with olive oil. You can also drink your calories if that helps - milk, nut milk, protein shakes, smoothies etc. If you're eating anything labelled "diet" or "low fat" then switch to the regular version. Plan your food intake in advance. A little extra here and there is easier than trying to "force" it all in at once. For example, adding in a handful of nuts in the morning, with a glass of milk would easily add to your intake.

    You will very likely find that if you manage to increase your calories, you will soon find your appetite returning, and it won't feel like you're forcing it down.

    Thanks Jester! I try to not overstuff myself with vegetables actually. That's one of those things I portion out because I want to save more room for foods that keep me full longer. So about 3 eggs is always my first go to thing in the mornings and it does wonders. To answer your question on what is full, both your hands open, palms and fingers included, is the size I put in my stomach for a meal and a snack on the side (something carb related or fruit) of a palm size. But the meal is mostly chicken, beef, some kind of seafood and veg.

    Avocados! I forgot about those bad boys. Maybe I will get some tomorrow and spread it on something as a nice addition. I think I could improve on my oil in-take perhaps. I don't use a lot of oil in anything.

    If it makes you smile, I am big supporter on avoiding diet or low fat anything or zero-cal or sugar free. Anything around those terms. Actually those types of foods make me hungry!

    I guess I just want to also understand why I want to add more calories to my intake if I originally don't feel I need it.
  • nikilis
    nikilis Posts: 2,305 Member
    the second reason for this interest is because I find maybe at times my calorie intake could be low.. but I don't feel lack of energy or hungry. It's just lower than 1200 or just around there and that's a diet calorie intake not the regular intake suggested of 1600 or more. I find I am listening to my body though, not starving, and perhaps that might be the best approach.

    What do you guys think? Could this be the reason why some of us don't struggle with a lower calorie intake and find we are fine throughout the day.

    ok, cool, you found your BMR. as for how much you should eat, you should always, and I mean always, yes always eat to your goal. if you are maintaining or on a deficit to loose weight, always eat to your goal.

    your diet is about getting the nutrients and energy that your body needs to function. so even if you have to force yourself to get to your goal, whatever that may be, you should do it. you need the nutrients, healthy fats and protein or overtime you will become ill. you need the energy to power your body, to repair cells, for your immune system.

    for example, lets say your maintenance intake is 1600, and you are now just trying to eat to maintain your weight, not loose weight, but your body feels ok with 1000-1300 so if you just go with not being hungry / listening to your body, you will keep loosing weight. because your body doesn't really know what it wants. you might be someone who doesn't get very hungry. it doesn't make your actual caloric needs lower.

    also your BMR x your exercise level = your TDEE - your which is the number that is what you would need to eat to maintain your weight.

    your BMR is what you need just to fuel your body, like if you were in a coma. if you are in a coma, you are very good at typing with your mind.

    this is the calc i normally use : http://physiquelore.com/harris-benedict/
  • mumtheshopper
    mumtheshopper Posts: 29 Member
    Hmmm.......

    According to taht website I should be on 850 calories a day
  • lemonsquare6
    lemonsquare6 Posts: 51
    the second reason for this interest is because I find maybe at times my calorie intake could be low.. but I don't feel lack of energy or hungry. It's just lower than 1200 or just around there and that's a diet calorie intake not the regular intake suggested of 1600 or more. I find I am listening to my body though, not starving, and perhaps that might be the best approach.

    What do you guys think? Could this be the reason why some of us don't struggle with a lower calorie intake and find we are fine throughout the day.

    ok, cool, you found your BMR. as for how much you should eat, you should always, and I mean always, yes always eat to your goal. if you are maintaining or on a deficit to loose weight, always eat to your goal.

    your diet is about getting the nutrients and energy that your body needs to function. so even if you have to force yourself to get to your goal, whatever that may be, you should do it. you need the nutrients, healthy fats and protein or overtime you will become ill. you need the energy to power your body, to repair cells, for your immune system.

    for example, lets say your maintenance intake is 1600, and you are now just trying to eat to maintain your weight, not loose weight, but your body feels ok with 1000-1300 so if you just go with not being hungry / listening to your body, you will keep loosing weight. because your body doesn't really know what it wants. you might be someone who doesn't get very hungry. it doesn't make your actual caloric needs lower.

    also your BMR x your exercise level = your TDEE - your which is the number that is what you would need to eat to maintain your weight.

    your BMR is what you need just to fuel your body, like if you were in a coma. if you are in a coma, you are very good at typing with your mind.

    this is the calc i normally use : http://physiquelore.com/harris-benedict/

    This calculator says to maintain my weight I should eat 1650 calories per day but 1375 is what I should consume if I want to lose 1 pound per week. This is good! More along the lines of what I was trying to understand.

    That is the healthy approach and where that 1200 must now makes more sense. As throughout my day I naturally do need this much but want to make sure I am not forcing myself just because of numbers. But understanding the numbers.

    Then for long term this is good for knowing what to do when one reaches their goal and for what to do to reach the goal.

    To me it is not just a diet but also a lifestyle and I want to make the right choices and behaviour I follow from the beginning.

    I think I can try and find some more calorie dense foods that have some good fats.

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