BMR, calorie intake, and slight confusion
Dfracassa
Posts: 318 Member
Yesterday I used a BMR calculator and input my activity level as exercising 3-5 times a week (it's actually 6, but I work at a desk). The amount of calories it spat out for me was 1551, which seems low, though I usually average that amount anyway. I then used the calculator to find out what my daily calorie needs are, multiplied by 1.55, and it told me 2404, which seems high. Since Jan 1st, I have had my daily calories set to 1700, and I frequently come in under that amount, especially on Tuesdays and Thursdays (coming off of 5:2, which just wasn't sustainable for me), though I exercise 6 days a week. I know that in order to lose weight one must eat at a deficit, but I want to know if I'm eating too much or too little. Also, should I have input my activity level the way I did? I figured with the amount that I work out it sort of balances, but like I said, I have a desk job for 8 hours a day. Can anyone give me their opinion? My diary is open, though if you look through it, prepare for some spotty logging on weekends. Most of my calories on Saturdays and Sundays come from wine. :-)
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Replies
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Which calculators are you using?0
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Which calculators are you using?
I'm using the one from this site: http://www.bmi-calculator.net/bmr-calculator/0 -
If you are not losing weight and looking for a reason, the first step would be to accurately log... even on the weekends.. even the alcohol. You could very easily drink up your entire week's deficit with your wine.
BMR is the amount of calories your body would burn if you did nothing but breath and live. That's your body's functions.
Adding in the activities that you do through the day would bring you up to TDEE.
http://iifym.com/tdee-calculator/
http://scoobysworkshop.com/calorie-calculator/
The two calculators above are the generally accepted around here. Use both and take an average of the two and then pull off the percentage that you want to use to maintain a deficit.
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Use the calculators to determine your TDEE (maintenance calories) and BMR (base calories for existence). Eat at a deficit to the TDEE number. Your ticker shows you wanting to lose 11 pounds. You could start using a 200 - 250 calorie deficit to your TDEE. That would have you losing approx. .5 to 1 pound a week. You can work the numbers until you are losing.0
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Weight loss takes a whole lot of trial & error to find what works for you. You're eating 1,700 calories and according to your ticker you're not losing. Everybody's different, so the only way to know if 1,551 calories will work for you is to try it for a few weeks. If you're still not losing, weigh your food. If you're still not losing after that, eat back half your exercise calories.
According to your profile, you're 5'7" and weigh 165 lb. Your goal should be set no higher than 1 lb. per week; .5 lb. would be a healthier goal.
Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
Use the calculators to determine your TDEE (maintenance calories) and BMR (base calories for existence). Eat at a deficit to the TDEE number. Your ticker shows you wanting to lose 11 pounds. You could start using a 200 - 250 calorie deficit to your TDEE. That would have you losing approx. .5 to 1 pound a week. You can work the numbers until you are losing.
I actually want to lose 15 pounds, but I'd take 5 at this point. I have only gained weight so far this year. I just used the Scooby calculator, and it tells me I need to eat 1915 calories a day in order to lose weight, which I did for a while last year, with no results. It's not a huge addition, so I will try it out.0 -
Use the calculators to determine your TDEE (maintenance calories) and BMR (base calories for existence). Eat at a deficit to the TDEE number. Your ticker shows you wanting to lose 11 pounds. You could start using a 200 - 250 calorie deficit to your TDEE. That would have you losing approx. .5 to 1 pound a week. You can work the numbers until you are losing.
I actually want to lose 15 pounds, but I'd take 5 at this point. I have only gained weight so far this year. I just used the Scooby calculator, and it tells me I need to eat 1915 calories a day in order to lose weight, which I did for a while last year, with no results. It's not a huge addition, so I will try it out.
You are not logging accurately enough to know if your current calorie goals would help you lose weight or not.0 -
It looks like you inputed activity 2x. You set an activity level through MFP and multiplied by 1.55. Set your activity level to sedentary and then multiply by 1.550
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Use the calculators to determine your TDEE (maintenance calories) and BMR (base calories for existence). Eat at a deficit to the TDEE number. Your ticker shows you wanting to lose 11 pounds. You could start using a 200 - 250 calorie deficit to your TDEE. That would have you losing approx. .5 to 1 pound a week. You can work the numbers until you are losing.
I actually want to lose 15 pounds, but I'd take 5 at this point. I have only gained weight so far this year. I just used the Scooby calculator, and it tells me I need to eat 1915 calories a day in order to lose weight, which I did for a while last year, with no results. It's not a huge addition, so I will try it out.
You are not logging accurately enough to know if your current calorie goals would help you lose weight or not.
I think I am, actually -- this isn't my first time on this site, and it isn't the first time I've changed up my calorie goals. I just wanted to know if I had input my information accurately because I have been at a plateau for two months.0 -
Yesterday I used a BMR calculator and input my activity level as exercising 3-5 times a week (it's actually 6, but I work at a desk). The amount of calories it spat out for me was 1551, which seems low, though I usually average that amount anyway. I then used the calculator to find out what my daily calorie needs are, multiplied by 1.55, and it told me 2404, which seems high. Since Jan 1st, I have had my daily calories set to 1700, and I frequently come in under that amount, especially on Tuesdays and Thursdays (coming off of 5:2, which just wasn't sustainable for me), though I exercise 6 days a week. I know that in order to lose weight one must eat at a deficit, but I want to know if I'm eating too much or too little. Also, should I have input my activity level the way I did? I figured with the amount that I work out it sort of balances, but like I said, I have a desk job for 8 hours a day. Can anyone give me their opinion? My diary is open, though if you look through it, prepare for some spotty logging on weekends. Most of my calories on Saturdays and Sundays come from wine. :-)
okay after you got your total of 1551, and then multiplied by 1.55 and got that total of 2404 you then need to figure out what deficit you want to subtract from that total to lose weight. What I mean is if you want to lose one pound then you need to minus 500 from the 2404. if you want to lose two lbs then minus by 1000. (it takes 3500 calories to lose just one lb and the average is 500 X's 7 days) it looks to me like you should eat either 1904 to lose one lb a week or 1404 to lose two lbs a week. To get this exact number on your settings change goals to custom and input the number you choose to eat. THat is what I gather because I am close to that too, and its higher than what mfp gives me as well.0 -
It looks like you inputed activity 2x. You set an activity level through MFP and multiplied by 1.55. Set your activity level to sedentary and then multiply by 1.55
On that bmr-calculator site, you mean? I read the directions, and it said to put in your age, weight, height, blah blah, and then multiply the number you got by 1.55, if that's your activity level.0 -
Yesterday I used a BMR calculator and input my activity level as exercising 3-5 times a week (it's actually 6, but I work at a desk). The amount of calories it spat out for me was 1551, which seems low, though I usually average that amount anyway. I then used the calculator to find out what my daily calorie needs are, multiplied by 1.55, and it told me 2404, which seems high. Since Jan 1st, I have had my daily calories set to 1700, and I frequently come in under that amount, especially on Tuesdays and Thursdays (coming off of 5:2, which just wasn't sustainable for me), though I exercise 6 days a week. I know that in order to lose weight one must eat at a deficit, but I want to know if I'm eating too much or too little. Also, should I have input my activity level the way I did? I figured with the amount that I work out it sort of balances, but like I said, I have a desk job for 8 hours a day. Can anyone give me their opinion? My diary is open, though if you look through it, prepare for some spotty logging on weekends. Most of my calories on Saturdays and Sundays come from wine. :-)
okay after you got your total of 1551, and then multiplied by 1.55 and got that total of 2404 you then need to figure out what deficit you want to subtract from that total to lose weight. What I mean is if you want to lose one pound then you need to minus 500 from the 2404. if you want to lose two lbs then minus by 1000. (it takes 3500 calories to lose just one lb and the average is 500 X's 7 days) it looks to me like you should eat either 1904 to lose one lb a week or 1404 to lose two lbs a week. To get this exact number on your settings change goals to custom and input the number you choose to eat. THat is what I gather because I am close to that too, and its higher than what mfp gives me as well.
Thank you! Most helpful answer. I have moved my numbers up to 1900, and I will work extra hard.0 -
I ran your numbers and came up with this... you seem to be on the right track.
Mifflin - St Jeor Formula
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161
10 x 75 + 6.25 x 170 - 5 x 29 - 161
750 + 1060 - 145 - 161 = 1500 (BMR) x 1.55 (activity factor) = 2325 (TDEE) - 500 (little over 20% deficit) = 18250 -
You are not logging accurately enough to know if your current calorie goals would help you lose weight or not.
I think I am, actually
Considering this:My diary is open, though if you look through it, prepare for some spotty logging on weekends. Most of my calories on Saturdays and Sundays come from wine.
And this:I have been at a plateau for two months.
Really?0 -
You are not logging accurately enough to know if your current calorie goals would help you lose weight or not.
I think I am, actually
Considering this:My diary is open, though if you look through it, prepare for some spotty logging on weekends. Most of my calories on Saturdays and Sundays come from wine.
And this:I have been at a plateau for two months.
Really?
You know how I lost weight when I was 10 years younger? Not eating. Now, I can't not eat because I have people shoving food in my face all the time on here, telling me "eat more to weigh less," and you know -- it's not that easy anymore. But I am trying pretty hard, and I have been working out since I was in high school -- lifting weights. I am not an idiot; I know what I'm doing for the most part, and I know when I make mistakes. Honestly, all I thought about that weekend wine quip was that it was funny. Apparently, I was wrong. A plateau isn't the end of the world, but it is frustrating. I don't appreciate your snaps. All I was looking for was a little friendly help, because I like the MFP community, and thought someone on here might be able to answer my question. Everyone else seemed to be helpful.0 -
I ran your numbers and came up with this... you seem to be on the right track.
Mifflin - St Jeor Formula
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161
10 x 75 + 6.25 x 170 - 5 x 29 - 161
750 + 1060 - 145 - 161 = 1500 (BMR) x 1.55 (activity factor) = 2325 (TDEE) - 500 (little over 20% deficit) = 1825
Thank you! I see what you did there, and I can work with that. I have changed my calorie goals so many times, but I am totally willing to try something new. Thanks again!0 -
You know how I lost weight when I was 10 years younger? Not eating. Now, I can't not eat because I have people shoving food in my face all the time on here, telling me "eat more to weigh less," and you know -- it's not that easy anymore. But I am trying pretty hard, and I have been working out since I was in high school -- lifting weights. I am not an idiot; I know what I'm doing for the most part, and I know when I make mistakes. Honestly, all I thought about that weekend wine quip was that it was funny. Apparently, I was wrong. A plateau isn't the end of the world, but it is frustrating. I don't appreciate your snaps. All I was looking for was a little friendly help, because I like the MFP community, and thought someone on here might be able to answer my question. Everyone else seemed to be helpful.
Believe it or not, I am not trying to snap at you or be mean or anything of the sort. I am simply pointing out that there is absolutely no reason you shouldn't be losing weight at 1500/1550 calories per day unless you are overcompensating on the weekends when you aren't tracking. It was a friendly suggestion that you consider logging every day, including the wine so you will have an accurate view of why your weight isn't coming off.0 -
I ran your numbers and came up with this... you seem to be on the right track.
Mifflin - St Jeor Formula
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161
10 x 75 + 6.25 x 170 - 5 x 29 - 161
750 + 1060 - 145 - 161 = 1500 (BMR) x 1.55 (activity factor) = 2325 (TDEE) - 500 (little over 20% deficit) = 1825
Thank you! I see what you did there, and I can work with that. I have changed my calorie goals so many times, but I am totally willing to try something new. Thanks again!
Welcome
I looked at your macros and they look good... plenty of protein and fat with the right amount of carbs to fuel the activity.0 -
And you should absolutely log every day...0
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And you should absolutely log every day...
This. If you are doing everything right all week long, but you're still not losing, the next step is to look at the unlogged weekends. Try logging them for a month and see what you're doing. You might be undoing all the hard, hard work you do all week. Best of luck.0 -
You know how I lost weight when I was 10 years younger? Not eating. Now, I can't not eat because I have people shoving food in my face all the time on here, telling me "eat more to weigh less," and you know -- it's not that easy anymore. But I am trying pretty hard, and I have been working out since I was in high school -- lifting weights. I am not an idiot; I know what I'm doing for the most part, and I know when I make mistakes. Honestly, all I thought about that weekend wine quip was that it was funny. Apparently, I was wrong. A plateau isn't the end of the world, but it is frustrating. I don't appreciate your snaps. All I was looking for was a little friendly help, because I like the MFP community, and thought someone on here might be able to answer my question. Everyone else seemed to be helpful.
Believe it or not, I am not trying to snap at you or be mean or anything of the sort. I am simply pointing out that there is absolutely no reason you shouldn't be losing weight at 1500/1550 calories per day unless you are overcompensating on the weekends when you aren't tracking. It was a friendly suggestion that you consider logging every day, including the wine so you will have an accurate view of why your weight isn't coming off.
Yeah, it is pretty frustrating not see the same stomach I had last year...blargh. I moved my calories up to 1900, but I'm still going to keep low on Tuesdays and Thursdays to create a bigger deficit. I hate feeling deprived, but I want this to work, finally. I don't mean to snap. I think I'm hungry?0 -
I'm still going to keep low on Tuesdays and Thursdays to create a bigger deficit. I hate feeling deprived, but I want this to work, finally.
Nothing wrong with that. Have a couple low days during the week to enjoy the weekends. Helps with sustainability which is by far the most important factor in any fat loss strategy.0 -
I don't mean to snap. I think I'm hungry?
That could do it!
If I might suggest a few minor changes in your day to day...
How is the protein powder working for you in the mornings? Me, I would feel totally deprived if I was just drinking breakfast but it does work for some.
You may want to add some protein to lunch, I go with chicken breast or occasional fish and it makes me far less hungry through the afternoon.
You should lose weight at 1900, too, so if that makes you feel less deprived, then it should work but you are still going to need to focus on the parts you aren't logging. Once you're accurate and honest, then you can tweak and get a more appropriate range for your weekly totals.0 -
I'm still going to keep low on Tuesdays and Thursdays to create a bigger deficit. I hate feeling deprived, but I want this to work, finally.
Nothing wrong with that. Have a couple low days during the week to enjoy the weekends. Helps with sustainability which is by far the most important factor in any fat loss strategy.
Thank you, yes, it does make a difference. And regarding the protein -- the hubs suggested 1 gram per pound of lean body weight, so I'm trying to get that MWF.0 -
I don't mean to snap. I think I'm hungry?
That could do it!
If I might suggest a few minor changes in your day to day...
How is the protein powder working for you in the mornings? Me, I would feel totally deprived if I was just drinking breakfast but it does work for some.
You may want to add some protein to lunch, I go with chicken breast or occasional fish and it makes me far less hungry through the afternoon.
You should lose weight at 1900, too, so if that makes you feel less deprived, then it should work but you are still going to need to focus on the parts you aren't logging. Once you're accurate and honest, then you can tweak and get a more appropriate range for your weekly totals.
The protein shake used to be great, actually. I have it when I'm getting ready for work, at 6 a.m., and it used to tide me over until 12. But now, I noticed I'm getting hungry around 11 or so, and it's getting harder to ignore. I have a Detour bar in the afternoons, but maybe I need to eat, like, half of one in the mornings if I'm getting starved. For lunches, I do try to put protein in whatever I'm eating -- eggs, cheese, that sort of thing. For a while I grilled a bunch of chicken and kept it in the fridge for that purpose, so that's no problem to do again. Do you snack on things like almonds? I hate nuts, but they're so damn good for you, I feel like maybe I should just suck it up and bring some to work.0 -
What about some greek yogurt for added protein snacks? Individual servings of it are great though I know not everyone is fan. Also, cottage cheese mixed with fruit or jam is good too. Not too heavy on the calories but great for you and an added bit of protein.0
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I actually love nuts but to limit myself to a quarter cup is just enough to make me mad so I avoid them most of the time. When I'm looking for a protein snack, I go with egg whites (boiled eggs would work and even with the yolk is only 70 calories), a protein bar, I'm currently enjoying the Fiber One caramel nut. I like deli turkey for snack, too, the cajun spice makes my mouth water and I get it cut at the #2 so it's really thin which means I can eat more slices for the same number of ounces.. yes, ends up being the same amount of turkey but it looks and feels like more. lol0
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