calorie deficit confusion..
ilafazilah83
Posts: 15 Member
Hello everyone
im confuse with calorie deficit method. I wanted to lose 1kg/week..
Im 153 (h), 70kg (w) female (g) 33 yeas and sedentary. My BMR : 1191kcal
As far as I know in order for us to lose 1kg = 7,700kcal to be burn
So I should reduce 1000 cal per/day to reduce 1kg/week bcz my daily calorie didnt allow me to do so as it will cause me starving to death.. tq
im confuse with calorie deficit method. I wanted to lose 1kg/week..
Im 153 (h), 70kg (w) female (g) 33 yeas and sedentary. My BMR : 1191kcal
As far as I know in order for us to lose 1kg = 7,700kcal to be burn
So I should reduce 1000 cal per/day to reduce 1kg/week bcz my daily calorie didnt allow me to do so as it will cause me starving to death.. tq
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Replies
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You take the deficit from your TDEE, not your BMR. And at your size, you'll be better off losing .5 kg a week.0
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OP your TDEE is likely around 1600kcal without exercise. With say a 300 calorie exercise burn, it would then be 1900kcal. I would stick to just eating 250kcal less from your TDEE, which ever it is.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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How many calories did the program give you when you set up your account here?2
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ilafazilah83 wrote: »
TDEE (total daily energy expenditure) is the total calories you burn in a day from bodily functions like breathing as well as exercising and activities. Eat less calories than that and you lose weight, eat more than that and you gain weight. That energy balance is the first law of thermodynamics0 -
OP your TDEE is likely around 1600kcal without exercise. With say a 300 calorie exercise burn, it would then be 1900kcal. I would stick to just eating 250kcal less from your TDEE, which ever it is.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Will do so.. thank you for ur advice0 -
leanjogreen18 wrote: »
Opss now I know my BMR is wrong all the while... thank you3 -
nutmegoreo wrote: »How many calories did the program give you when you set up your account here?
1200 cal... thats why im confuse
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galgenstrick wrote: »ilafazilah83 wrote: »
TDEE (total daily energy expenditure) is the total calories you burn in a day from bodily functions like breathing as well as exercising and activities. Eat less calories than that and you lose weight, eat more than that and you gain weight. That energy balance is the first law of thermodynamics
TTDE is not the same with BMR? I thought is the same thing... no wonder im getting it all wrong ... thanks
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ilafazilah83 wrote: »nutmegoreo wrote: »How many calories did the program give you when you set up your account here?
1200 cal... thats why im confuse
1200 is the lowest the program will go, but it's also intended for you to eat back exercise calories. It's a bit more challenging for us shorties. I prefer TDEE method described by the others. Depending on how active you are, and how accurate your calorie intake is, will make a difference on your rate of loss. Whatever amount you choose to start with, give it several weeks, and then reevaluate.
Using the TDEE calculator linked above, what do you get?0 -
nutmegoreo wrote: »ilafazilah83 wrote: »nutmegoreo wrote: »How many calories did the program give you when you set up your account here?
1200 cal... thats why im confuse
1200 is the lowest the program will go, but it's also intended for you to eat back exercise calories. It's a bit more challenging for us shorties. I prefer TDEE method described by the others. Depending on how active you are, and how accurate your calorie intake is, will make a difference on your rate of loss. Whatever amount you choose to start with, give it several weeks, and then reevaluate.
Using the TDEE calculator linked above, what do you get?
BMR: 1447
TDEE: 1736
Daily Calorie: 1302
So in order for me to lose weight I hv to eat less than 1302 and not more than 1736?
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If you are spot on with your calculations ... 1736 is your maintenance count based on the amount of activity u selected, 1447 is your count if u did not do any exercise/activity. So if u want to lose weight u have maintain the activity u selected AND consistently eat at a deficit from 1736. 1736- (350 deficit) = 1386 calories per day1
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lemonychild wrote: »If you are spot on with your calculations ... 1736 is your maintenance count based on the amount of activity u selected, 1447 is your count if u did not do any exercise/activity. So if u want to lose weight u have maintain the activity u selected AND consistently eat at a deficit from 1736. 1736- (350 deficit) = 1386 calories per day
Ok now its crystal clear...thank you
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Don't eat less than 1302 but try to get in pretty close to1300.0
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If BMR is 1447, she actually shouldn't go below that if the calculations are correct. Due to short stature and probably not a lot to lose (OP may need to clarify goal weight), a 250 calorie deficit for half a pound a week loss (.25kg) may be more reasonable. It would have OP eating at 1486 calories per day.0
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