BMR confusion

futuremrsmaloney
futuremrsmaloney Posts: 2 Member
in Health and Weight Loss
Hi, I've done the BMR calculator and it says my BMR is: 1,573 calories/day, i want to loose on average 2lb per week, i go to the gym five days a week and do 1/2 hour of cardio burning around 150 calories, then I do weights and sit ups. Do you know what i should be aiming at to eat calorie wise a day??

any help would be great, thanks guys xx

Replies

  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    2 lbs is a bit aggressive for how much you have to lose; 1lb is ideal but you might be able to get away with 1.5 lbs. But to calculate tdee and assuming you are sedentary, it would be

    1573 * 1.2 +150 = 2037

    From there create a deficit.

    2037 - 500 = 1537.

    Essentially, eat 1500 calories a day. Also, adjust macro's to get more protein. I would suggest 40c/30p/30f
  • futuremrsmaloney
    futuremrsmaloney Posts: 2 Member
    Hi

    thank you for your reply, my app worked out 1200 but i didn't think it was right so wanted to see what you guys had to say. i will up it to that

    thanks
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Hi

    thank you for your reply, my app worked out 1200 but i didn't think it was right so wanted to see what you guys had to say. i will up it to that

    thanks

    Keep in mind that is with 2 lbs per week as a goal and it's supposed to be pre workout calories. So you would actually eat more when you exercise.
  • stephaninicole
    stephaninicole Posts: 12 Member
    Just keep in mind to lose 1 lb you need a 3500 calorie deficit, 2 lbs= 7000 calorie deficit. That would be 1000 a day to lose 2 lbs per week. I would stick with at least 1500 calories and maybe increase your cardio time/intensity to burn more calories :)
  • paulperryman
    paulperryman Posts: 839 Member
    exercise creates more deficit too so it would be wiser to set your activity level at what you do on a typical day without exercise, for most people that would be lightly active and then you create a deficit from that number with a combination of diet and exercise.

    if you create too much deficit on a daily basis you wont lose weight as fast as a steady pace unless you have alot to lose, your body will retain more water in the constant state of repair and recomposition. Trust me i know first hand.

    and as someone else said replace carbs with proteins (40/30/30 is a good balance) to keep what muscle you have or better yet do that and do a ratio of 60% cardio and 40% strength/resistance training to build muscle which despite what people will tell you, you can build muscle on a calorie defict provided you do enough weight and eat more protein then your lean body mass (body mass minus body fat) requries.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator


    and as someone else said replace carbs with proteins (40/30/30 is a good balance) to keep what muscle you have or better yet do that and do a ratio of 60% cardio and 40% strength/resistance training to build muscle which despite what people will tell you, you can build muscle on a calorie defict provided you do enough weight and eat more protein then your lean body mass (body mass minus body fat) requries.

    I would suggest you post some science to back your theory so you don't give the OP conflicting information. Unless you are morbidly obese or new to any type of exercise calories, there is almost no chance to gain new lean body mass during weight loss. Essentially, a calorie deficit = catabolic and a calorie surplus = anabolic. You really need the latter to gain mass.

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