So if my BMR is 1,293, how much do I cut?

DJ7203
DJ7203 Posts: 497 Member
edited February 19 in Health and Weight Loss
What should I keep my calories at to loose weight? I'm 5'4, 133 pounds & I work out 5 days a week.

Replies

  • skinnyinnotime
    skinnyinnotime Posts: 4,078 Member
    You need to work out your TDEE and then eat 15-20% less than that.
  • sodakat
    sodakat Posts: 1,126 Member
    You need to work out your TDEE and then eat 15-20% less than that.

    Do you really think she should do a 15 to 20 percent daily deficit with so little to lose?
  • skinnyinnotime
    skinnyinnotime Posts: 4,078 Member
    You need to work out your TDEE and then eat 15-20% less than that.

    Do you really think she should do a 15 to 20 percent daily deficit with so little to lose?

    I don't know how much she wants to lose.

    I'm telling her it's her TDEE she needs to cut from not BMR.

    What's your advice?
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    Hi DJ,

    You don't cut calories from your BMR, you cut it from your TDEE. Besides this, your BMR sounds pretty low. Here's what I figured out based on your height, weight, and I think you look about 25:

    BMR 1410
    TDEE 2187
    Lose .5 lbs a week 2077
    Lose 1 lb a week 1968.

    This is the calculator I used: http://scoobysworkshop.com/calorie-calculator/
  • mcronin911
    mcronin911 Posts: 1
    Remember BMR is how much your body needs to operate at rest, thats keeping you alive. No walking, lifting, etc. So, its a little more complicated and to figure it out and be sure, wear a HR monitor for 24 hours. This will give you the best average for calorie usage throughout your day, ballpark. Once you have that number, you can find out how much you want to lose, over how long and at what rate. Safe is 1 pound per week... So, to burn 1 pound of fat you must be in 3,555 calorie defecit in that week.

    Now more math...

    Example...

    2300 cals per day with HR as average, find out how much you actually burned during your exercise, that way if you dont exercise you can subtract that number to lower your intake.

    2300 x 7 days= 16,100 cals

    16,100 - 3,555 = 12,545 cals

    12,545 / 7 = 1792 cals intake per day to lose the pound...

    NCSF CPT
    TRX Level 2 Coach
    Maddogg Level 1 Spin Coach
    Firefighter-Fit instructor
  • DJ7203
    DJ7203 Posts: 497 Member
    You need to work out your TDEE and then eat 15-20% less than that.

    Do you really think she should do a 15 to 20 percent daily deficit with so little to lose?

    I don't know how much she wants to lose.

    I'm telling her it's her TDEE she needs to cut from not BMR.

    What's your advice?

    I want to lose about 10-15 pounds. Of course I weight lift so it's not so simple to track weight, because sometimes you gain muscle but lose fat which weighs more. My main goal is the lose fat so I have more definition throughout my body.
  • DJ7203
    DJ7203 Posts: 497 Member
    Remember BMR is how much your body needs to operate at rest, thats keeping you alive. No walking, lifting, etc. So, its a little more complicated and to figure it out and be sure, wear a HR monitor for 24 hours. This will give you the best average for calorie usage throughout your day, ballpark. Once you have that number, you can find out how much you want to lose, over how long and at what rate. Safe is 1 pound per week... So, to burn 1 pound of fat you must be in 3,555 calorie defecit in that week.

    Now more math...

    Example...

    2300 cals per day with HR as average, find out how much you actually burned during your exercise, that way if you dont exercise you can subtract that number to lower your intake.

    2300 x 7 days= 16,100 cals

    16,100 - 3,555 = 12,545 cals

    12,545 / 7 = 1792 cals intake per day to lose the pound...

    NCSF CPT
    TRX Level 2 Coach
    Maddogg Level 1 Spin Coach
    Firefighter-Fit instructor

    Got it, thank you :smile:
  • DJ7203
    DJ7203 Posts: 497 Member
    Hi DJ,

    You don't cut calories from your BMR, you cut it from your TDEE. Besides this, your BMR sounds pretty low. Here's what I figured out based on your height, weight, and I think you look about 25:

    BMR 1410
    TDEE 2187
    Lose .5 lbs a week 2077
    Lose 1 lb a week 1968.

    This is the calculator I used: http://scoobysworkshop.com/calorie-calculator/

    Thank you so much for figuring that out for me. Math has never been a strong point of mine. BTW I'm 33, thanks for the compliment :flowerforyou:
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