BMR and Calories... I'm confused!

joeykat16
joeykat16 Posts: 81 Member
edited September 2024 in Health and Weight Loss
I've been on MFP for about 3 weeks now and I've only seen a slight change... I've lost a little over 4 lbs which I'm excited about. However, I am really confused when it comes to how many calories I should be eating. MFP has me set at 1200 (2 lbs a week)which I have tried to stay exactly at or slightly over (cheat day, ie dinner out) but my BMR is 1600. I exercise about 4-5 times a week by running and doing yoga classes (I'm also about to start a kickboxing class!) I have friends who are on here that are seeing great results and I'm getting a little jealous. Could my calorie intake be too low? How can I find out exactly what I need to be consuming?

Any suggestions would be greatly appreciated!

Replies

  • asallen7
    asallen7 Posts: 301
    Try changing your goals to losing pound a week. This will increase your calories and make it easier to get your net calorie goal of 1200 when you incorporate your running and yoga.

    For example, your new goal make change to 1600, but if you burn 400 through your workout, it balances out to your 1200 daily goal and you should still lose the 2 pounds a week. It make take a week or two for your body to realize what is happening.
  • veggiemuncher12
    veggiemuncher12 Posts: 93 Member
    Doesn't your calorie intake for the day go up when you workout?
  • meggonkgonk
    meggonkgonk Posts: 2,066 Member
    There will be a lot of different takes on this, but to me, when MFP sets you at 1200, its a signal that my body needs me to slow my projected weightloss per week (thus giving me more calories to eat on a daily basis). I personally would suggest you move toward 1.5-1lb per week (I started at 1lb per week at 40 lbs overweight and lost at about 1.5/week so play around and find what fits for you).
  • joeykat16
    joeykat16 Posts: 81 Member
    When I work out I eat back all my calories so that I net 1200. But I'm just not seeing the results I think (and others around me) think I should for the amount of "work" I'm putting into getting healthy. Make sense?

    Hope I explained that well...
  • joeykat16
    joeykat16 Posts: 81 Member
    Thanks! I think I am going to adjust MFP and see if the up in calories makes the difference. The last thing I want to do is slow my metabolism down by not consuming what I need to.
  • PlanetVelma
    PlanetVelma Posts: 1,223 Member
    It depends on what your settings are at - example I set mine @ Sedentary and I log each one of my workouts/walks/etc... That gives me a better idea of what i'm burning, what my weaknesses are and where I can make improvements. Plus I wasn't eating enough! I started running my "Net Calorie" report weekly to make sure I was eating enough - there were times I was not meeting 1200 calories (no bueno!). I'm doing better now, but I have to really watch myself to assure i'm fueling my body appropriately.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    Are you monitornig your sodium for the day as part of the nutritional info in your food diary? One of my co-workers who is also on MFP was having a horrible time losing those last 10 pounds. Seemed to be doing everything right by working out and staying in her calorie range but the pounds wouldn't come off. I happen to know that she eats a lot of processed quick foods so I suggested she watch her sodium and after about a week of keeping her daily total more close to normal, she lost a couple of pounds.

    What works for one isn't necessarily going to work for others but it's worth a try.
  • meggonkgonk
    meggonkgonk Posts: 2,066 Member
    Thanks! I think I am going to adjust MFP and see if the up in calories makes the difference. The last thing I want to do is slow my metabolism down by not consuming what I need to.

    You are at a point where you can safely eat under your BMR and still lose, but as you get closer you should pay more attention to this number. Generally, by BMI percentage here is a good breakdown of weightloss goals (this is cribbed from someone else):

    With a BMI of 32 or over a deficit of 1000 calories is generally correct (about 2 lbs a week)
    With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
    With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
    With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
    and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)

    (the number you calculate your deficit from can be found on your GOALS page - "CALORIES BURNED FROM DAILY ACTIVITY" on the right hand side)

    And yes I completely understand about working very hard and not getting the results you're 'paying for' (in time and effort). My thought on this is moderation and a generally chill approach. I def applaud you for realizing you may be forcing more on yourself than your body can handle. Best of luck I hope this helped!
  • joeykat16
    joeykat16 Posts: 81 Member
    Thanks! I think I am going to adjust MFP and see if the up in calories makes the difference. The last thing I want to do is slow my metabolism down by not consuming what I need to.

    You are at a point where you can safely eat under your BMR and still lose, but as you get closer you should pay more attention to this number. Generally, by BMI percentage here is a good breakdown of weightloss goals (this is cribbed from someone else):

    With a BMI of 32 or over a deficit of 1000 calories is generally correct (about 2 lbs a week)
    With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
    With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
    With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
    and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)

    (the number you calculate your deficit from can be found on your GOALS page - "CALORIES BURNED FROM DAILY ACTIVITY" on the right hand side)

    And yes I completely understand about working very hard and not getting the results you're 'paying for' (in time and effort). My thought on this is moderation and a generally chill approach. I def applaud you for realizing you may be forcing more on yourself than your body can handle. Best of luck I hope this helped!


    Thanks so much!! I'm adjusting my setting and hopefully it works out :)
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