Low BMR what calories can I eat without gaining
charlireah
Posts: 100 Member
I got my body composition done by my personal trainer and my basic metabolic rate is only 1359. I understand what a BMR is but I'm wondering how much CAN I eat without gaining or does it depend? Here's info:
Body fat 10%
Weight 7st12
Muscle mass 6st11
BMR 1359 metabolic age 12
Visceral fat 1
BMO 20
Age 24, height 5ft 2
I eat 1500 calories 6 days a week and have a "treat day" of 2000 calories. Sometimes I might have two 2000 days depending.
I do 3 hours of brisk walking a week and 30 minutes at the gym a week with my personal trainer (we use vibroplates which increase training so trainer says it's really an hour that I do)
So can anyone tell me what calories I can get away with eating? What I'm doing now seems to be ok but want to make sure I'm doing it right as I want to get leaner. Thanls
Body fat 10%
Weight 7st12
Muscle mass 6st11
BMR 1359 metabolic age 12
Visceral fat 1
BMO 20
Age 24, height 5ft 2
I eat 1500 calories 6 days a week and have a "treat day" of 2000 calories. Sometimes I might have two 2000 days depending.
I do 3 hours of brisk walking a week and 30 minutes at the gym a week with my personal trainer (we use vibroplates which increase training so trainer says it's really an hour that I do)
So can anyone tell me what calories I can get away with eating? What I'm doing now seems to be ok but want to make sure I'm doing it right as I want to get leaner. Thanls
0
Replies
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If you're losing on 1500 cals with a couple of 2000 cal days then that's your answer!1
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BMR is how many calories the body burns if you just lay in bed alive all day. It doesn't include extra calories burned just walking around or doing exercise.1
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Figure out your TDEE (Total Daily Energy Expenditure) - that is the number that matters.
Are you consistently losing with your current numbers?
If the BF% number is right and you want to get lean (it always seems lean to me), then maybe look into a progressive lifting program and eat at maintenance. This is called recomposition.1 -
Is that a typo, that your bodyfat is 10%????4
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I agree wtih TavistockToad. If this is working - meaning you are losing weight or maintaining (depends on what your aim is after) with your current method - then keep it going. If you reach a point where your weight loss stalls for 4-6 weeks, then look to increase activity and/or change calories in.1
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charlireah wrote: »I got my body composition done by my personal trainer and my basic metabolic rate is only 1359. I understand what a BMR is but I'm wondering how much CAN I eat without gaining or does it depend? Here's info:
Body fat 10%
Weight 7st12
Muscle mass 6st11
BMR 1359 metabolic age 12
Visceral fat 1
BMO 20
Age 24, height 5ft 2
I eat 1500 calories 6 days a week and have a "treat day" of 2000 calories. Sometimes I might have two 2000 days depending.
I do 3 hours of brisk walking a week and 30 minutes at the gym a week with my personal trainer (we use vibroplates which increase training so trainer says it's really an hour that I do)
So can anyone tell me what calories I can get away with eating? What I'm doing now seems to be ok but want to make sure I'm doing it right as I want to get leaner. Thanls
You're right in the middle of healthy BMI..... instead of losing, you may want to bump up to maintenance and recomp...1 -
TavistockToad wrote: »Is that a typo, that your bodyfat is 10%????
No it isn't. I am 10%. I thought it was 20% but ive had it done professionally rather than attempt to do it myself!!0 -
samanthaluangphixay wrote: »Figure out your TDEE (Total Daily Energy Expenditure) - that is the number that matters.
Are you consistently losing with your current numbers?
If the BF% number is right and you want to get lean (it always seems lean to me), then maybe look into a progressive lifting program and eat at maintenance. This is called recomposition.
Thank you! How would I figure that out?0 -
TavistockToad wrote: »If you're losing on 1500 cals with a couple of 2000 cal days then that's your answer!
I'm.not losing. I'm staying exactly the same. I've been exactly the same weight for 7 years but have lost fat. Strangely my calorie intake has been different over the years also which is why I'm confused.0 -
cerise_noir wrote: »charlireah wrote: »I got my body composition done by my personal trainer and my basic metabolic rate is only 1359. I understand what a BMR is but I'm wondering how much CAN I eat without gaining or does it depend? Here's info:
Body fat 10%
Weight 7st12
Muscle mass 6st11
BMR 1359 metabolic age 12
Visceral fat 1
BMO 20
Age 24, height 5ft 2
I eat 1500 calories 6 days a week and have a "treat day" of 2000 calories. Sometimes I might have two 2000 days depending.
I do 3 hours of brisk walking a week and 30 minutes at the gym a week with my personal trainer (we use vibroplates which increase training so trainer says it's really an hour that I do)
So can anyone tell me what calories I can get away with eating? What I'm doing now seems to be ok but want to make sure I'm doing it right as I want to get leaner. Thanls
You're right in the middle of healthy BMI..... instead of losing, you may want to bump up to maintenance and recomp...
Yes I don't want to lose I want to be more toned.
Is recomp weights? My personal trainer has a programme set out for me but I have no idea about my intake. 0 -
charlireah wrote: »samanthaluangphixay wrote: »Figure out your TDEE (Total Daily Energy Expenditure) - that is the number that matters.
Are you consistently losing with your current numbers?
If the BF% number is right and you want to get lean (it always seems lean to me), then maybe look into a progressive lifting program and eat at maintenance. This is called recomposition.
Thank you! How would I figure that out?
http://scoobysworkshop.com/calorie-calculator/
Try the calculator linked above to figure out your numbers.0 -
charlireah wrote: »TavistockToad wrote: »Is that a typo, that your bodyfat is 10%????
No it isn't. I am 10%. I thought it was 20% but ive had it done professionally rather than attempt to do it myself!!
Are you female? If so you're definitely not 10%1 -
charlireah wrote: »TavistockToad wrote: »Is that a typo, that your bodyfat is 10%????
No it isn't. I am 10%. I thought it was 20% but ive had it done professionally rather than attempt to do it myself!!
Are you female? If so you're definitely not 10%
Can you explain why? I had my body composition done by a qualified personal trainer so I can only assume that this is accurate?0 -
samanthaluangphixay wrote: »charlireah wrote: »samanthaluangphixay wrote: »Figure out your TDEE (Total Daily Energy Expenditure) - that is the number that matters.
Are you consistently losing with your current numbers?
If the BF% number is right and you want to get lean (it always seems lean to me), then maybe look into a progressive lifting program and eat at maintenance. This is called recomposition.
Thank you! How would I figure that out?
http://scoobysworkshop.com/calorie-calculator/
Try the calculator linked above to figure out your numbers.
Thank you this worked perfectly! Although it says I can eat 1900 daily and that feels like such a lot! Haha0 -
charlireah wrote: »charlireah wrote: »TavistockToad wrote: »Is that a typo, that your bodyfat is 10%????
No it isn't. I am 10%. I thought it was 20% but ive had it done professionally rather than attempt to do it myself!!
Are you female? If so you're definitely not 10%
Can you explain why? I had my body composition done by a qualified personal trainer so I can only assume that this is accurate?
Do you look similar to this? I couldn't find a pic of an exact 10% body fat female.
2 -
charlireah wrote: »samanthaluangphixay wrote: »charlireah wrote: »samanthaluangphixay wrote: »Figure out your TDEE (Total Daily Energy Expenditure) - that is the number that matters.
Are you consistently losing with your current numbers?
If the BF% number is right and you want to get lean (it always seems lean to me), then maybe look into a progressive lifting program and eat at maintenance. This is called recomposition.
Thank you! How would I figure that out?
http://scoobysworkshop.com/calorie-calculator/
Try the calculator linked above to figure out your numbers.
Thank you this worked perfectly! Although it says I can eat 1900 daily and that feels like such a lot! Haha
It is taking into consideration the amount you exercise. So if you exercise a lot, which it seems like you do, it makes sense.
Also, that number may be the number for you to maintain your current weight. If you wanted to lose weight, you would have to eat less but it seems like you are interested in 'shaping up' so you can eat at the 1900, lift progessively heavier weights, and with time, you could create the shape you desire.1 -
charlireah wrote: »charlireah wrote: »TavistockToad wrote: »Is that a typo, that your bodyfat is 10%????
No it isn't. I am 10%. I thought it was 20% but ive had it done professionally rather than attempt to do it myself!!
Are you female? If so you're definitely not 10%
Can you explain why? I had my body composition done by a qualified personal trainer so I can only assume that this is accurate?
That would be extraordinarily low for a female - how did your PT come up with your numbers?
Not using a BIA scale I hope?
Have a look here for what that would look like....
http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/
And description from the same source...Body Fat Percentage Women 10-12%
This is an extremely low body fat level typically attained by female bodybuilders. Essential fat for women is round 8-10% compared to 2% for men. Why the difference? Women have more fat in breast tissue and the area surrounding the uterus. This level of body fat is not considered safe, or healthy for women who will be unable to menstruate. Striations of muscle, separation between muscles, clear vascularity are all noticeable at this level. The women in the photo is likely at the higher end of the range at 12% body fat because she is not too vascular.2 -
One doesn't have to look like a body builder in order to have low body fat...2
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If your BMR is 1360 and you are somewhat active then your TDEE ranges in the 1650 to 2040. If your BF% is truly 10% (which is low for a woman) you probably shouldn't be losing weight but working on recomposition.0
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It was a BIA scale. Is there a more accurate way to test this? Thank you for the link. Perhaps I am 20% after all! I will speak to my trainer as perhaps I let go of the handle too soon on the BIA0
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baciodolce18 wrote: »One doesn't have to look like a body builder in order to have low body fat...
True. I just needed a reference for what it may look like. Google images isnt helping me much..0 -
I suppose my concern now is why did my trainer not question that result?0
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samanthaluangphixay wrote: »charlireah wrote: »samanthaluangphixay wrote: »charlireah wrote: »samanthaluangphixay wrote: »Figure out your TDEE (Total Daily Energy Expenditure) - that is the number that matters.
Are you consistently losing with your current numbers?
If the BF% number is right and you want to get lean (it always seems lean to me), then maybe look into a progressive lifting program and eat at maintenance. This is called recomposition.
Thank you! How would I figure that out?
http://scoobysworkshop.com/calorie-calculator/
Try the calculator linked above to figure out your numbers.
Thank you this worked perfectly! Although it says I can eat 1900 daily and that feels like such a lot! Haha
It is taking into consideration the amount you exercise. So if you exercise a lot, which it seems like you do, it makes sense.
Also, that number may be the number for you to maintain your current weight. If you wanted to lose weight, you would have to eat less but it seems like you are interested in 'shaping up' so you can eat at the 1900, lift progessively heavier weights, and with time, you could create the shape you desire.
Thank you, that's been really helpful! 0 -
Christine_72 wrote: »charlireah wrote: »charlireah wrote: »TavistockToad wrote: »Is that a typo, that your bodyfat is 10%????
No it isn't. I am 10%. I thought it was 20% but ive had it done professionally rather than attempt to do it myself!!
Are you female? If so you're definitely not 10%
Can you explain why? I had my body composition done by a qualified personal trainer so I can only assume that this is accurate?
Do you look similar to this? I couldn't find a pic of an exact 10% body fat female.
Oh definitely not! Looks like a mistake on the BIA! Thanks for that. I do look more like the 20% image0 -
charlireah wrote: »I suppose my concern now is why did my trainer not question that result?
That's a very good question.
By the way my BIA scales tell me I'm 33% - ahem!!
In the end BMR isn't a very useful number beyond "oh that's interesting".
Real world results from what you actually eat and how active you are plus what exercise you do are what matter.
All the estimates in the world just give you a start point.1 -
charlireah wrote: »I got my body composition done by my personal trainer and my basic metabolic rate is only 1359. I understand what a BMR is but I'm wondering how much CAN I eat without gaining or does it depend? Here's info:
Body fat 10%
Weight 7st12
Muscle mass 6st11
BMR 1359 metabolic age 12
Visceral fat 1
BMO 20
Age 24, height 5ft 2
I eat 1500 calories 6 days a week and have a "treat day" of 2000 calories. Sometimes I might have two 2000 days depending.
I do 3 hours of brisk walking a week and 30 minutes at the gym a week with my personal trainer (we use vibroplates which increase training so trainer says it's really an hour that I do)
So can anyone tell me what calories I can get away with eating? What I'm doing now seems to be ok but want to make sure I'm doing it right as I want to get leaner. Thanls
Regarding the bolded - I am not really well informed about vibroplates, but is that true? It doesn't make sense to me.0 -
baciodolce18 wrote: »One doesn't have to look like a body builder in order to have low body fat...
No but at 10% as a woman you're going to look incredibly lean or very ill.2 -
Here's a chart, which still slightly confuses me, as I'm a mix of a couple of these pics..
0 -
TavistockToad wrote: »baciodolce18 wrote: »One doesn't have to look like a body builder in order to have low body fat...
No but at 10% as a woman you're going to look incredibly lean or very ill.
Exactly. That is extremely low for a woman and incredibly rare, especially for someone who is 110 pounds at 5'2" mostly walking and only hitting the gym for 30 minutes per week. If she were 10% body fat, she would not think she's anywhere near 20% regardless of varying body types. I question the trainer who didn't bat an eye at that body fat percentage.2 -
charlireah wrote: »I got my body composition done by my personal trainer and my basic metabolic rate is only 1359. I understand what a BMR is but I'm wondering how much CAN I eat without gaining or does it depend? Here's info:
Body fat 10%
Weight 7st12
Muscle mass 6st11
BMR 1359 metabolic age 12
Visceral fat 1
BMO 20
Age 24, height 5ft 2
I eat 1500 calories 6 days a week and have a "treat day" of 2000 calories. Sometimes I might have two 2000 days depending.
I do 3 hours of brisk walking a week and 30 minutes at the gym a week with my personal trainer (we use vibroplates which increase training so trainer says it's really an hour that I do)
So can anyone tell me what calories I can get away with eating? What I'm doing now seems to be ok but want to make sure I'm doing it right as I want to get leaner. Thanls
Regarding the bolded - I am not really well informed about vibroplates, but is that true? It doesn't make sense to me.
It is. If you look it up on the internet or speak to a fitness trainer they give you all the information (well at least I hope it's true! I certainly feel like it's true as the results have been amazing) 0
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