Confused on BMR & MFP Calorie Recommendation HELP!
JessaLee0324
Posts: 118 Member
I am 5'3" and 145lbs. My BMR is 1430. Shouldn't I consume at LEAST 1430 calories, even when restricting to lose weight? Doesn't the body need that to be healthy and function properly? MFP recommends that I eat 1200 a day to lose 1lb a week. My question is....if I need 1430 and I only eat 1200, isn't that unhealthy?
I started out using the 1200 restriction and that was ok (for my first day), but then I got to thinking about this and switched it to 1450. Now I am really confused about what I should do! I want to be successful at this and I want to see results.
For you guys that have had success, what did you do? Did you do 1200 and add your exercise calories? Or did you have a higher calorie intake? What worked for you?
I started out using the 1200 restriction and that was ok (for my first day), but then I got to thinking about this and switched it to 1450. Now I am really confused about what I should do! I want to be successful at this and I want to see results.
For you guys that have had success, what did you do? Did you do 1200 and add your exercise calories? Or did you have a higher calorie intake? What worked for you?
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Replies
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There is no scientific reason to eat at/above your BMR. You need to eat enough for nutrition for your body, and the generally accepted threshold is 1200 for women. (Generally accepted as in some need higher to be satisfied, energetic and in some limited cases a lower # may be appropriate.)
Your MPF goal is 1200 + exercise. One concern: if you got 1200 that is a default bottom line. Based on your stats, stated activity level. Since you are small (compared to some, meant in no way a slight to your goals) you may want to try .5 pounds - to get a more accurate goal - and work to increase your activity to burn additional calories. Such as 30 minutes of jogging in place while watching tv can burn an extra 150-180 calories.
Personally I learned a long time ago that 1200 was too low for me. Sure I could do it, but not long term. And you need a long term goal that is reasonable. From Jan-Jul I ate between 1400-1600. Now I'm aiming for a smaller deficit, and eating 1600-1800. Starting November 1 I will be in maintenance and eat 1900-2000 a day.
I started (this time) at 178.5, and now I'm down to 130.2 in the 9.5 months. I'm 39, 5' 5.5". I do use an activity tracker and most days I get 12k-14k steps in. I use this to help monitor my overall activity level. MOving more throughout the day means more calories burned.0 -
The way I understand it is that your BMR is the break-even point; that is, if you eat 1430 calories each day and don't burn any additional calories through exercise, you will maintain the same weight. To lose weight, we need to consume fewer calories, burn more calories, or, ideally, BOTH!0
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StaciMarie1974 wrote: »Personally I learned a long time ago that 1200 was too low for me. Sure I could do it, but not long term. And you need a long term goal that is reasonable. From Jan-Jul I ate between 1400-1600. Now I'm aiming for a smaller deficit, and eating 1600-1800. Starting November 1 I will be in maintenance and eat 1900-2000 a day.
Staci, I agree 100% with having a realistic goal that can be met long-term. 1200 works for a day or two but I simply cannot restrict myself that low for a long period of time. I've done it in the past and I DID lose...but I was a horrible headcase! I am going to set my goal to lose .5lbs a week and go from there
This brings on a new question....Would I just not "eat" my exercise calories then???
Also....can you really eat 1900-2000 calories a day and maintain??????!!!! Maybe it's because you are a bit taller then me...but I've learned in the past I need to eat at or under 1800 a day or I gain
(((
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The 1200 MFP gave you is based upon "I want to lose XX pounds per week." This is a lowest minimum default. It could be appropriate or it could be you put in an aggressive goal. 1/2 pound a week is good for 10-15 pounds to go. You might see what 3/4's of a pound gives you (TDEE less 750 calories).
BMR is more important as you come closer to goal. You need a reduction in calories, but you also need enough to support existing lean muscle mass. Obese people don't worry about this so much (that's why they can do MediFast, etc).
Adding exercise calories is tricky. MFP and many machines can give inflated numbers. Find something you can stick to.0 -
The way I understand it is that your BMR is the break-even point; that is, if you eat 1430 calories each day and don't burn any additional calories through exercise, you will maintain the same weight.
Nope, that sounds like your TDEE without exercise. Your BMR is lying at rest not eating anything or moving all day. Even sitting around is 20% more than BMR so you should lose weight slowly eating at your BMR, unless you're confined to bed rest.0 -
The way I understand it is that your BMR is the break-even point; that is, if you eat 1430 calories each day and don't burn any additional calories through exercise, you will maintain the same weight.
Nope, that sounds like your TDEE without exercise. Your BMR is lying at rest not eating anything or moving all day. Even sitting around is 20% more than BMR so you should lose weight slowly eating at your BMR, unless you're confined to bed rest.
BMR is just as yarwell describes. If you lay in bed not moving all day (not eating or anything) all you need is your BMR to maintain. But just getting up, getting ready, and going about your day can burn a couple hundred calories.
Also...what on earth does TDEE mean????
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Whether or not to eat your exercise calories: depends on you and what you feel you need.
Some days you will be hungrier, need more. Some days will be the opposite. I had a low day yesterday (under 1500) though I was not trying to. One note: with a small deficit accuracy is SO important. Weighing food, using accurate entries is SO important here. While my official goal is now 250/day deficit (and before was 500) I like to have an extra 100-150 to spare. So now my total daily burn (according to Fitbit, I realize not 100% accurate) is 2000-2100 most days. Eating 1600-1800 I have a 250 deficit plus a little more. Just in case!
I should be able to maintain at 1900-2000. But for me, this means NOT letting myself be lazy. If I did not make the effort to get in activity throughout the day my maintenance would be 1600-1700. I walk at lunch time or jog in place while reading, watching a video at my computer. I get on the treadmill or walk in the neighborhood at night. I judge my activity level by my Fitbit, and move more as/when I need to. We try to do active things during free time w/ the family. (This Saturday that means working in the backyard - ugh.) On days I work (office Job) I end up with 13-14k steps.JessaLee0324 wrote: »StaciMarie1974 wrote: »Personally I learned a long time ago that 1200 was too low for me. Sure I could do it, but not long term. And you need a long term goal that is reasonable. From Jan-Jul I ate between 1400-1600. Now I'm aiming for a smaller deficit, and eating 1600-1800. Starting November 1 I will be in maintenance and eat 1900-2000 a day.
Staci, I agree 100% with having a realistic goal that can be met long-term. 1200 works for a day or two but I simply cannot restrict myself that low for a long period of time. I've done it in the past and I DID lose...but I was a horrible headcase! I am going to set my goal to lose .5lbs a week and go from there
This brings on a new question....Would I just not "eat" my exercise calories then???
Also....can you really eat 1900-2000 calories a day and maintain??????!!!! Maybe it's because you are a bit taller then me...but I've learned in the past I need to eat at or under 1800 a day or I gain(((
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I think people get pretty confused about the whole BMR thing...
Yes, that's how much energy your body needs to function through the day but no it doesn't need all the energy to come from food when most of us have an ample supply of stored energy (aka fat) that it can readily access.
The only real consideration is that your body can't get everything it needs from stored fat and so some food is still helpful / needed for maintaining good health which is why most folks and MFP will only suggest eating as little as 1200 calories a day.0 -
What is TDEE and what exactly does this FITBIT thing do? I think I need to get with the times here.....ahah
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thats exactly what i eat 1200, and when i exercise it goes up to 14500
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MFP calories it gives you works like this:
It calculates the amount you need for everyday life not including exercise. But it includes things like normal everyday activities, getting up, walking around, going to your job or school, whatever level your job is. Going to the grocery store, cooking, cleaning. All of your normal things you do. (this is more than BMR, BMR is what they would feed you if you were in a coma, not moving)
Then it takes off a flat amount based on how many pounds per week you say you want to lose. If you chose 1 pound per week, it is subtracting 500 calories.
Now, when you exercise, you need to eat more for that. So you eat the calories that MFP says to eat, plus more when you exercise. (some people say that MFP estimates for calories burned is high so they eat half those added calories, not all of them).
But you are still maintaining a 500 calorie deficit to lose 1 pound per week.
TDEE means Total Daily Energy Expenditure. This is all of the calories you need for life + exercise. It is also called maintenance calories because you would not gain or lose eating this much. A typical safe amount to lose weight is 20% less than TDEE.
So, you either do MFP method, MFP amount + exercise cals. Or you do TDEE-20%.0 -
TDEE = Total Daily Energy Expenditure. It's all the calories that you burn in a day from:
BMR (Basal Metabolic Rate) - what you need to survive in a coma
TEF (Thermic Effect of Food) - energy consumed by eating and digesting food
NEAT (Non-Exercise Activity Thermogenesis) - energy consumed by daily living
EAT (Exercise Activity Thermogenesis) - energy consumed by exercise
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TDEE is total daily calorie expenditure. Generally speaking it considers your stats, your lifestyle activity, your exercise over a week. Then divide by 7 for a daily average.
Fitbit is an activity tracker. A complicated pedometer really. There are many brands: Garmin Vivofit, Polar Loop, etc. I wear it, it counts my steps and estimates my total daily burn based on how much I move thru the day.JessaLee0324 wrote: »What is TDEE and what exactly does this FITBIT thing do? I think I need to get with the times here.....ahah
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The way I understand it is that your BMR is the break-even point; that is, if you eat 1430 calories each day and don't burn any additional calories through exercise, you will maintain the same weight. To lose weight, we need to consume fewer calories, burn more calories, or, ideally, BOTH!
NO. BMR = basal metabolic rate. This is the amount they would feed you if you were in a coma, not moving.
MFP calculates BMR + normal daily activity rate. Then it subtracts a set amount based on how many calories you want to lose. Then when you exercise, you need to eat more because it did not include that in its calculations.
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JessaLee0324 wrote: »The way I understand it is that your BMR is the break-even point; that is, if you eat 1430 calories each day and don't burn any additional calories through exercise, you will maintain the same weight.
Nope, that sounds like your TDEE without exercise. Your BMR is lying at rest not eating anything or moving all day. Even sitting around is 20% more than BMR so you should lose weight slowly eating at your BMR, unless you're confined to bed rest.
BMR is just as yarwell describes. If you lay in bed not moving all day (not eating or anything) all you need is your BMR to maintain. But just getting up, getting ready, and going about your day can burn a couple hundred calories.
Also...what on earth does TDEE mean????
TDEE is : Total Daily Energy Expenditure.
This is the number of calories burnt in a day scaling BMR to level of activity. It's the number of calories you need daily to maintain your current weight.
Example: my BMR is 1549.25 my TDEE is 2130.21
Now in order for me to lose weight I must consume less than my overall needs (TDEE)
Here are some really great links to help you figure out your TDEE and BMR and just really useful information.
http:/shapefit.com
gymgoal.com
These links will help you understand all of this TDEE, BMR and how to figure out how many calories you should be eating a day to lose weight.
Cheers
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