BMR Question

MrsCon40
MrsCon40 Posts: 2,351 Member
edited September 28 in Health and Weight Loss
I actually had my metabolism tested and it was 1,625, which is a lot higher than what MFP estimated (boo - I can't blame my fat *kitten* on a slow metabloism :wink:)

Before I had it tested I went with the MFP recommended 1,200 calories a day and I wasn't losing hardly at all. After testing I changed my goal to 1,500 and lost a few pounds, but now I am stalled again. (And when I say "stalled" I mean for at least 4 weeks)

I work a desk job and work out 4-5 days per week (250-350 calorie burns). I do mostly cardio because the physiologist told me that I can just be maintaining the muscle mass that I have - that I really need to reduce the fat percentage.

Should I reset my goals higher? I am working on a 40/40/20 plan, am vegan, and eat pretty clean in general. I also drink 8-16 glasses of water a day. Due to the irregularity of my schedule, my calorie intake is never the same, so I'm cycling without really trying.

So - theoretically I am doing everything right, but I seem to lose 5 pounds and get stuck there for 2 months at a time :grumble:

Replies

  • peralescm
    peralescm Posts: 12 Member
    Don't stop working out. Even though the scale is not moving your body is still changing. Try and stick to a regular calorie intake that could be messing with your body too. If you do not eat enough in one day your body stores that food/fat because it thinks your are starving it. Good luck on the rest of your journey!!
  • MrsCon40
    MrsCon40 Posts: 2,351 Member
    Starvation mode does not apply here.... my metabolism is quite high. Your body does not go in to starvation mode based on one day of eating, or even a week of low calories.

    And I did ask if I should up my calories AGAIN.
  • emsibun
    emsibun Posts: 208
    Hiya :smile:

    Do you eat your exercise calories back at all? Perhaps you need to eat some of those back if you are not already. So, sticking with your 1500 goal and eating more calories if you exercise.
  • ShellyKay67
    ShellyKay67 Posts: 489 Member
    where did you have it tested and how much does it cost if you want to say....
  • MrsCon40
    MrsCon40 Posts: 2,351 Member
    Hiya :smile:

    Do you eat your exercise calories back at all? Perhaps you need to eat some of those back if you are not already. So, sticking with your 1500 goal and eating more calories if you exercise.

    I usually eat back almost all of them - but I RARELY go under 1,500 if I don't and I absolutely never ever go under 1,200.
  • MrsCon40
    MrsCon40 Posts: 2,351 Member
    where did you have it tested and how much does it cost if you want to say....

    I got it done through Kaiser (my health care provider) and it was $175. It was money WELL spent. It was good to know that I haven't damaged my metabolism AT ALL with my big weight swings and that I had a very high percentage of muscle considering how much weight I have to lose. This allowed me to cut back some on the weight training, and inspired me to take up running :smile:

    I took in my food diary from here and she applauded me for my diet and only suggested I add a protein shake to my day when I worked out - which I have done.
  • Method2Madness
    Method2Madness Posts: 28
    A couple of ideas/thoughts:

    1) How do you measure your calorie burn? If you're using the estimator on MFP or the displays of most cardio machines, you can be way off (which can then cause you to undereat or overeat). I recently started using a heart rate monitor to calculate calories burned and it's made a huge difference. Other estimates were way off...under in some instances and over in others. You can get a good HRM for relatively cheap at most sports stores. I have a Polar RS300X...though the FT7 is a good choice at a lower price.

    2) As long as you're not going under your RMR each day you're doing what you can. The most efficient method is to be just above RMR (sometimes listed the same as BMR) without going under. Theres a really good explination of the whole RMR thing at shapeup.org if you're interested.

    3) I know it sucks...but try to focus on how you feel and body measurements such as waistline or % body fat instead of the scale. I've been going strong for two months and have only lost 4lbs on the scale...but I've taken 2+ inches off my waistline and have dropped about 8% body fat. Granted, I'm doing a very intense total body strength training program with a PT. I'm getting slimmer and feel great...but I can't lose weight regardless of how well I manage calories. This is when a good support program like MFP here helps out.
  • MrsCon40
    MrsCon40 Posts: 2,351 Member
    A couple of ideas/thoughts:

    1) How do you measure your calorie burn? If you're using the estimator on MFP or the displays of most cardio machines, you can be way off (which can then cause you to undereat or overeat). I recently started using a heart rate monitor to calculate calories burned and it's made a huge difference. Other estimates were way off...under in some instances and over in others. You can get a good HRM for relatively cheap at most sports stores. I have a Polar RS300X...though the FT7 is a good choice at a lower price.

    2) As long as you're not going under your RMR each day you're doing what you can. The most efficient method is to be just above RMR (sometimes listed the same as BMR) without going under. Theres a really good explination of the whole RMR thing at shapeup.org if you're interested.

    3) I know it sucks...but try to focus on how you feel and body measurements such as waistline or % body fat instead of the scale. I've been going strong for two months and have only lost 4lbs on the scale...but I've taken 2+ inches off my waistline and have dropped about 8% body fat. Granted, I'm doing a very intense total body strength training program with a PT. I'm getting slimmer and feel great...but I can't lose weight regardless of how well I manage calories. This is when a good support program like MFP here helps out.

    Thank you!

    I do use a HRM with a chest strap for anything other than walking my dog every day (which is always a lower burn by MFP so I am consistently under-reporting my burns)

    Since my RMR is 1,625 and I have set my base calories to 1,500, then I should increase my calories then? Sounds like it!

    I am just growing impatient... I have never been so conscientious about losing weight and exercising the right way - and it's never come off as slowly.

    *sigh*
  • newbeautifulme
    newbeautifulme Posts: 112
    I have had an indirect calorimetry test done. This is where I breathed into a tube for 10 minutes after fasting for 8 hours. Was this the same type of test you did?

    It told me:
    1. My RMR/BMR
    2. How many calories I can eat & lose weight
    3. How many calories I burn during 30 minues of moderate excerise

    I set my goals based on the calorie goal from the test. ALSO I base my calories burned from what it said on the test. I burn about 250 calories for 30 minutes of moderate excersise. This is MUCH lower calorie burn then what MFP or any website estimates.

    So in summary:
    If you go by the calories the test gave you, I would suggest to use the calorie burn it gave you as well.
  • Method2Madness
    Method2Madness Posts: 28
    It's actually really encouraging to hear your frustrations. I'm in the exact same situation and it's great to hear that I'm not alone. The idea of eating more to lose weight is still somewhat uncomfortable for me, but my trainer has been continually insistent on it. I think you're safe moving up to just over 1600 calories based on what you've said here.

    Like you, I've never gotten so much into the details, calculations and physiology of weight loss....only to experience the complete lack of progress on the scale.

    My way around this is to focus on the "non-scale victory." For example, I'm wearing an older pair of pants today that were too tight on me two months ago. Now I may soon need to have them tailored since they're rather loose on me. Amazing when the scale says I've only lost 4lbs.

    Good luck!!
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    wait, was your RMR 1625 or your BMR? They are different (RMR is usually around 10% higher).

    Also, depending on your current body fat situation, 1500 might be to low.

    I.E. if your RMR is 1625 then your TDEE without exercise is probably between 2050 and 2600 calories per day (RMR is about 60 to 80% of the active metabolic rate aka AMR). Which means your giving yourself a deficit of between 425 and 975 calories per day. Say your Body fat is 25%, that's a pretty big deficit for that. But if it's say 28% or higher, then that's probably fine, then again if it's 23% you probably ARE in starvation mode and working against your body. Remember, regardless of what many people think of starvation mode, it's simply a state where the body reduces metabolic rates and adjusts hormones to meet with a lower than expected amount of incoming energy (I.E. fat reserves + calories consumed cannot meet caloric needs) for a period starting at about 3 to 5 days and progressively worsening.
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