BMR vs. Suggested Cal Intake?
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No, eating less than your total energy expenditure (the second and higher number) is the way to go.0
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Hmmmmm...took a look at a link someone else posted earlier (http://www.health-calc.com/diet/energy-expenditure-advanced) and the site says this:
This can be a helpful tool for weight loss as it allows you to estimate the amount of calories that represents your energy balance. If you eat less than this, you will lose weight.
It seems to suggest that eating BELOW your BMR is the way to go.
No, eating less than your total energy expenditure (the second and higher number) is the way to go.
Depending on how much weight you have to lose, you will probably start out eating under both. Losing 2 pounds a week is a 1000 calorie a day deficit, and I know very few people who have a 1000 calorie or more difference between their BMR and TDEE (more active people will, but that's not a majority of people who have a large amount of weight to lose.) Again, there is no scientific study I've found that has shown eating under your BMR to be harmful. Eating under 1050 calories is harmful, but eating under your BMR is not.0 -
No, eating less than your total energy expenditure (the second and higher number) is the way to go.
Yes, and a 500 calorie deficit is what is generally recommended, but depends I suppose on the difference between your BMR and TEE. It could also depend on the intensity and type of exercise you do. I would start out with a 500 calorie deficit for a few weeks if your numbers allow you to, and then adjust as you go.0 -
You should never eat below your BMR. A good rule of thumb is to multiply your BMR by 1.2 (that's 20% over BMR) for the minimum number or calories to eat.
Take a listen to the fat2fitradio podcasts. Very good, solid, info on losing weight and keeping it off.0 -
No, eating less than your total energy expenditure (the second and higher number) is the way to go.
Here, I'll make it simple for you.
Go to www.fat2fitradio.com. Use their free BMR tool. This will calculate the calories you should eat to reach your target weight goal.
They recommend losing weight slowly and permanently by eating a moderate calorie deficit and their calculators will guide you to eat the maintenance calories of your target weight (that way, once you lose the weight, there is not big transition from significant calorie deficit to maintenance)
I believe the calorie minimimum they recommend is BMR * 1.2.
(note - I've used this calculator and use the "sedentary" activity level and add back in my exercise calories and eat them back, since I use a HRM which I think is pretty reliable).
Good luck!0 -
Here, I'll make it simple for you.
Go to www.fat2fitradio.com. Use their free BMR tool. This will calculate the calories you should eat to reach your target weight goal.
They recommend losing weight slowly and permanently by eating a moderate calorie deficit and their calculators will guide you to eat the maintenance calories of your target weight (that way, once you lose the weight, there is not big transition from significant calorie deficit to maintenance)
I believe the calorie minimimum they recommend is BMR * 1.2.
(note - I've used this calculator and use the "sedentary" activity level and add back in my exercise calories and eat them back, since I use a HRM which I think is pretty reliable).
Good luck!0 -
Bump
Useful post, with a lot of interesting links/info!0 -
Bump0
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the fat2fit calculator is telling me to eat 2000-2250 calories per day if I exercise 1-3 or 3-5 days a week? That seems high...Am I just succumbing to the "eat less, weigh less" mentality? >_<0
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Bump
Useful post, with a lot of interesting links/info!0 -
Bump0
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Here, I'll make it simple for you.
Go to www.fat2fitradio.com. Use their free BMR tool. This will calculate the calories you should eat to reach your target weight goal.
They recommend losing weight slowly and permanently by eating a moderate calorie deficit and their calculators will guide you to eat the maintenance calories of your target weight (that way, once you lose the weight, there is not big transition from significant calorie deficit to maintenance)
I believe the calorie minimimum they recommend is BMR * 1.2.
(note - I've used this calculator and use the "sedentary" activity level and add back in my exercise calories and eat them back, since I use a HRM which I think is pretty reliable).
Good luck!
1525 * 1.2 would actually be your TDEE, if you're sedentary. Eating that would maintain your weight. Go with what MFP suggests, eating your actual BMR would result in about a one quarter pound a week loss, which is fine if you only have 10 pounds to lose. If you have more to lose, I'd suggest going with MFP's suggestions.
Again, there is no scientific evidence that says you can't eat under your BMR. 1200 is the minimum number of net calories required for adequate nutrition (for a female.)0
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