Confused about BMR/MFP calories

algrif37
algrif37 Posts: 107 Member
edited November 2024 in Food and Nutrition
So I’m 5’4”, 173.6 lbs, 46 year old female. When I run the numbers though the MFP BMR calculator I get 1412. So I am supposed to eat that for a minimum calories right? Now I have my activity set to sedentary because my job really is and I just add my exercise calories burnt separately MFP then gives me 1200 calories a day for 2 lb weight loss 1270 for 1 lb a week loss. And 1520 for .5 lbs. a week loss. I come from a trying to only eat 1200 calories a day mentality and then blow it. So I thought I would change to a more reasonable 1 lb /week goal but then I only get 70 more calories? I thought I was supposed to eat at least my BMR calories? What am I supposed to do here?

Replies

  • Go_Deskercise
    Go_Deskercise Posts: 1,630 Member
    Your BMR is the amount of calories you would burn if you didn't move for the entire day (in a coma).
    Obviously you are going to be moving around during the day so your going to burn more calories than that.

    I would start out eating the 1520 calories with the .5lbs/week weight loss.
    Give it some time (at least a month or two) and then reevaluate.

    Also, MFP is designed for you to eat your exercise calories back and still lose weight.
    Because of inaccuracies, most people only eat back 50-75% of their exercise calories.
  • tinkerbellang83
    tinkerbellang83 Posts: 9,147 Member
    If your BMR is around 1412, your maintenance at sedentary is around 1765 (multiplier for sedentary is BMR x1.25)

    To lose 2lb per week you would need a 1000 calorie deficit per day (1lb of fat is equivalent to 3500 calories, multiply that by 2 and divide by 7 days). For you to actually achieve that would need for you to eat 765 calories per day, however, for safety/health reasons MFP will not go lower than 1200 calories. That is why you didn't get much of a bump in calories when you switched down to 1lb.

    With your stats you really want to be aiming for 0.5-1lb loss per week max and making sure you're eating a portion of your exercise calories back.

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  • algrif37
    algrif37 Posts: 107 Member
    It finally makes sense! Thank you!
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