Totally lost about BMR, NET, and Calories intake

renii3
renii3 Posts: 2 Member
in Health and Weight Loss
Hello everybody, this is my first post and I'm desperately looking for right answers! :(

I'm female and 23 years old.
I'm 5 ft and 7 inches.
My weight is 197lbs.
My body fat is 30%.

I usually work out 5 times per week. The calculation showed me that my BMR is 1,724 calories/day and TDEE is 2,521 calories/day. My goal is to lose weight (aggressive 20%) for TDEE which is 2,017 calories/day.

So I want to understand clearly about what is BMR and TDEE, and how does NET work. I want to know how many calories I am suppose to consume and how many calories should I burn (work-out aggressively) to prevent myself from going into starvation mode.

I tried to figure it out on my own, so am I supposed to eat around 2,763 calories per day and if BMR is considered as NET which is 1,724 calories? That means I have to burn around 1,039 calories?

Let me know if I'm correct or not, thank you!!
Hope to hear from everybody soon.

Replies

  • neanderthin
    neanderthin Posts: 10,370 Member
    Just record your calorie intake for the next few weeks while not losing weight.....average that out......eat less and you'll lose weight. The bonus is you won't have to worry about the world of acronyms.
  • renii3
    renii3 Posts: 2 Member
    How do I know if I burn too much calories or if I eat too much calories.. I hope somebody can clarify some more soon.
  • nikkihk
    nikkihk Posts: 487 Member
    Eat 2,000 a day, if you start losing weight after a few weeks you're golden. If not? pull back 100 cals and wait a few more weeks. You should be able to gauge not enough or too much by your measurements and how you feel. If you are energized but still drop inches? You're doing great! If you gain inches? Pull back. If you feel sluggish and hungry all the time, add calories.
  • megsmom2
    megsmom2 Posts: 2,362 Member
    If you're following the BMR/TDEE method, don't worry about net calories. Set your calorie level and stick to that number.
    If you're following MFP's method, then you do pay attention to net calories, as your calorie goal is already set at a deficit. To keep your net intake where it should be with this method, you do eat back your burn (assuming the numbers are accurate).
    Either method (or lots of others....) will work for you, but don't try to combine them. Pick one, and do it consistantly for a couple of weeks at least to see how it fits you.
    good luck...you can do this!
  • PDarrall
    PDarrall Posts: 114 Member
    Don't worry about starvation mode, none of your numbers are even close to what is needed to cause this.

    Your numbers look well worked out, give them a go, see what happens. Try eating the 2,017 calories, and then typically a lot of people eat back 50% of the calories they burn in exercise.

    Remember most of your weight loss comes from diet changes (specifically carb reduction), not from the exercise. Exercise can however make your body look better and help to maintain your lean mass.

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