Figuring out my caloric needs, help!

Piscean11
Piscean11 Posts: 4
edited October 6 in Health and Weight Loss
So, I have read threads, looked up calculators (used the one here), checked out BMR and AMR. Can someone please tell me if I am on track with my "true" caloric needs?

My BMR: Women: BMR = 655 + ( 4.35 x 180 ) + ( 4.7 x 68) - ( 4.7 x 46 ) = 655 + ( 1803) + ( 319.6) - ( 216.2 ) =2561..4
My AMR (using 1.55 from Harris Benedict formula) is 2561.4 X 1.55 = 3969.6

If I shoot for 1 pound a week loss, then I would project a 500 cal/day deficit and that places me at 3470 cal./day
If I shoot for 2 pounds a week, then it would be 2970 cal./day

Or...is it better for me to go with 20% of my AMR, which would be 3176 cal/day?

This just seems so wrong. So many sites indicate that women should be eating about 1500 cal/day to lose weight. This is twice that amount.

I am a nurse in a busy ICU, am actively moving almost constantly when at home..can't sit still. I don't think I exaggerate by saying I am moderately active when taking into account 3-4x/week trips to the gym to work out with cardio/strength training for 45-60 min. each session.

The online calculators estimate my caloric goal to be 1888 cal/day for a 1 pound weight loss using the same information and telling it I am moderately active.

I am so confused!

I need someone who really, really, really knows their stuff to help me on this one. I think I am starving myself by using a 1500 cal goal when I have trouble eating up to it after working out. Many days, I am only taking in 1000 cal or less not because I don't try, but I am out of time and upon bedtime by the time the day and exercise are over.

I make very lean food choices most times because I am afraid to go too far over 1500, because that is what I have been brainwashed into thinking is the right thing to do.

I need to know the real deal!

Replies

  • EricMurano
    EricMurano Posts: 825 Member
    How tall are you and how old are you?

    Edit: Oh and current weight (don't be shy)
  • lodro
    lodro Posts: 982 Member
    I think you've got your BMR wrong to begin with. That will typically be a number around 1500, not twice that.

    or:

    For women: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655

    w (weight in kg)
    h (height in cm)
    a (age)

    are you sure you haven't got your units mixed up? maybe you've calculated from pounds instead of kilograms?
  • danmoffett
    danmoffett Posts: 110
    It's simple. You can't overeat on good food. Find the right food, eat it and you will never have to worry about or count another calorie.
    I've lost 145 pounds in the past 21 months. I have never counted a calorie. If I can do it at 57 years old, you can do it. I lay it all out on my blog.
  • Nicola0000
    Nicola0000 Posts: 531 Member
    Why dont you just follow what MFP says to eat?
  • Nicola0000
    Nicola0000 Posts: 531 Member
    I need someone who really, really, really knows their stuff to help me on this one. I think I am starving myself by using a 1500 cal goal when I have trouble eating up to it after working out. Many days, I am only taking in 1000 cal or less not because I don't try, but I am out of time and upon bedtime by the time the day and exercise are over.

    I make very lean food choices most times because I am afraid to go too far over 1500, because that is what I have been brainwashed into thinking is the right thing to do.

    You wont starve on 1500 cals a day. The min you should really eat is 1200. A good book to read is anything by Jillian Michaels as she explains everything so clearly. She also advises people that you can eat 1200 cals.
  • fiveofour
    fiveofour Posts: 1 Member
    So, I have read threads, looked up calculators (used the one here), checked out BMR and AMR. Can someone please tell me if I am on track with my "true" caloric needs?

    My BMR: Women: BMR = 655 + ( 4.35 x 180 ) + ( 4.7 x 68) - ( 4.7 x 46 ) = 655 + ( 1803) + ( 319.6) - ( 216.2 ) =2561..4
    My AMR (using 1.55 from Harris Benedict formula) is 2561.4 X 1.55 = 3969.6

    There is a mistake in your calculation.

    4.35*180 is 783, not 1803.

    If you recalculate you'll find that your BMR according to the Harris Benedict formula is 1541.4 and your AMR is 2389.17.
  • Piscean11
    Piscean11 Posts: 4
    I realized my math error after looking at it again today. I knew I had to be doing something wrong!

    I am 5 ft 8 inches and 180 pounds. Got about 30-40 pounds to lose. I just want to do right by my body when going to it.

    For the last 6 months or so, I have stuck religiously to 1400-1500 cal. per day when I get all my calories in. Most days, I am below 1200. I just have to make a better effort to eat up to the 1400-1500 I am allowed.
  • Piscean11
    Piscean11 Posts: 4
    Nicola..

    "You wont starve on 1500 cals a day. The min you should really eat is 1200"

    If you read my post, it wasn't that I was saying I would starve on 1500 calories. I indicated that I rarely can make it up to 1500 calories and in many cases take in less than 1000 in a day. You also say that minimum calorie intake should be 1200. Therefore, when I say I am taking in less than 1000 a day, I am getting too few calories for my body's needs.
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