We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

My BMR is 1400 and I want to lose 1-2lbs/week? Help!

Sarahaysar
Sarahaysar Posts: 2
edited March 1 in Health and Weight Loss
I've been consuming 1200 calories everyday while eating healthy (5 meals a day, fruits and veggies, protein etc). I've also been going to the gym 2-3 times a week and if not then I go for a long walk.
My BMR is 1400 yet I want to lose a kilo or at least half of a kilo and I know that I can do that by subtracting 500 from 1400 but thats not gonna work in my case because I'm gonna go into starvation mode.
What do I do?
I've been dieting for a few weeks now and my weight hasn't changed! Its still 67kg and I want to reach 60kg!
Please help me and give me whatever advice you can think of! I really need this as it means so much to me! Thank you.

Replies

  • maidentl
    maidentl Posts: 3,203 Member
    You need to subtract 500 from your TDEE, not your BMR.
  • richtala
    richtala Posts: 10
    Find your TDEE and subtract it by 10-20% to lose weight, 500 calorie cut for someone with a lower calorie intake is too much.
  • FatJockSing
    FatJockSing Posts: 164 Member
    My BMR is 1400 . . . .

    I am guessing that At best this is estimated from a web site of from MFP. as per above posts you need to be working off of TDEE rather than BMR (I love acronyms . . . NOT!!). You have to try a calorific intake for at least a few weeks to see what result it is having and then make incremental adjustments on a trial and error basis. No one answer we can give will specifically work for you - and only YOU know your body and how it reacts.

    1400-500 to most people will sound low . . . . but studies have shown that very few peope actually go into 'Starvation mode"
  • Sarahaysar
    Sarahaysar Posts: 2
    Okay so my TDEE ended up being 1955 and when I subtracted 20% it was 1,564 and when I subtract 500 it is 1,455.
    Which should I go for? 1564 calories/day or 1455 calories/day?
    Thank you sooo much!
  • kvansanity
    kvansanity Posts: 108 Member
    Just aim for 1500. Calories aren't 100% accurate and you're going to have to guesstimate a lot anyways.
  • stephe1987
    stephe1987 Posts: 406 Member
    VLCD (very low calorie diet, <1200 calories/day) is not recommended. You need to lose weight in a healthy way and at a healthy pace. Create habits you'll continue after you reach your goal. You don't want to gain it back, do you? Because that's what usually happens when people follow a VLCD.

    Your weight loss is slow because you don't have much to lose. In fact, chances are you're already in the "healthy range" for BMI.

    If you have 75+ lbs to lose 2 lbs/week is ideal
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal
    If you have 25-40 lbs to lose 1 lb/week is ideal
    If you have 15-25 lbs to lose 0.5 to 1.0 lb/week is ideal
    If you have less than 15 lbs to lose 0.5 lb/week is ideal
  • FindingAmy77
    FindingAmy77 Posts: 1,268 Member
    You need to subtract 500 from your TDEE, not your BMR.

    yes and exercise more. you will lose.
This discussion has been closed.

Categories