BMR and Calories

mydeloo78
mydeloo78 Posts: 328 Member
edited October 2024 in Health and Weight Loss
Okay, I'm sure this has been asked but I need clarification. When I calculate my BMR it is 1527. Isn't this the number you shouldn't eat less than? MFP Is saying to lose 1lb per week my calories are 1300 per day, but that's not even my BMR let alone any activity calories. Should I override MFP? My weight is very stable but I would love to lose 20lbs but I am staying the same. If I raised my daily calories to 1600 would it be too much? I'm confused.

Replies

  • rjmlb86
    rjmlb86 Posts: 19
    No, BMR is your Base Metabolic Rate. It basically means the calories you are estimated to burn by doing nothing. I.e. the energy needed to keep you alive.

    Anything over that figure then you have to work it off by being lightly, medium or majorly active (depending on how many calories over of course…) and anything under that amount results in weight loss as you will need to use energy reserves (stored fat) to make up the calories.

    As an example (disclaimer: not based on any science, i am not a nutritionist!!), if your BMR is 1527 and you are lightly active, then I'd say your actual base rate is around 1850. Anything below that and you should be using your fat stores.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    People who are severely overweight can eat below their BMR and not see any ill effects. People who are closer to their goal weight might see issues eating below BMR, even if they are slight.

    I am very close to my goal weight, and if I eat below my BMR, other than being extremely hungry, I get irritable, sleepy, and tend to get headaches. My fat stores aren't large enough to supply the extra needed energy if I don't eat enough. Overweight people don't usually have this issue.

    Are you exercising? MFP's premise is that you are eating back exercise calories you burned off, so theoretically if you are exercising, then you are eating more than BMR if you eat their suggested calories plus the exercise ones back.
  • BobbyClerici
    BobbyClerici Posts: 813 Member
    Okay, I'm sure this has been asked but I need clarification. When I calculate my BMR it is 1527. Isn't this the number you shouldn't eat less than? MFP Is saying to lose 1lb per week my calories are 1300 per day, but that's not even my BMR let alone any activity calories. Should I override MFP? My weight is very stable but I would love to lose 20lbs but I am staying the same. If I raised my daily calories to 1600 would it be too much? I'm confused.

    No, do not raise it.

    Add your cardio exercises to account for more calories as you do them, and see that your settings are correct based on your activity level. The deficit won't kill you until you run out of fat cells to burn - lol

    Seriously, this is how we lose weight.
  • Elleinnz
    Elleinnz Posts: 1,661 Member
    OK - This is how I understand the formulas...

    BMR is 1527 multiply by 1.2 (sedentary lifestyle) = 1832 (Maintenance Calories)

    So if you want to lose 1lb a week you need a calorie deficit of 3500 calories for the week (500 per day)

    So 1832 - 500 = 1332 calories per day (which is in line with what MFP gives you)

    Hope this makes sense.....and remember to eat back at least 80% of your exercise calories (over and above your 1300)
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