Question about BMR and calorie deficit

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nanatsuiro
nanatsuiro Posts: 30 Member
in Health and Weight Loss
Hi everyone, so I searched on the forums but I'm not sure if I'm eating too little or not. My BMR (According to MFP) is 1,464 and my maintenance is 1,830. From what I read here I'm not supposed to eat under my BMR, but if I want to lose 1lb / per week I should aim for a 500 cal deficit right? So If I do the math 1,830 - 500 = 1330. That's under my BMR so I'm not sure if I should eat that or not. Right now I'm at 1300 cal per day but since 1 week or so I'm finding really hard to keep that because I'm kinda hungry so I end up eating 1400 or so. I've been thinking in increasing my protein intake since I've heard it keeps you full longer. Any advice would be nice :)

Here are some of my stats if you need them:
Weight: 67 kg / 148 lbs
Height: 1.68 cm / 66 in (5'6''?)
Activity Level: Sedentary (If I don't count exercise)

Thank you :D

PS: Sorry if my english is weird, it's not my first language e_e

Replies

  • chevy88grl
    chevy88grl Posts: 3,937 Member
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    Your deficit should be created from your TDEE (Total Daily Energy Expenditure) and NOT from your BMR.

    For example, my BMR is 1338 and my TDEE is 2449. I should create my deficit off the 2449 and NOT off the 1338. Also, depending on how close you are to your goal weight - you may want to consider a 250 calorie deficit vs a 500 calorie deficit.
  • nanatsuiro
    nanatsuiro Posts: 30 Member
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    I calculated the deficit from my "Calories burned from normal activity"(according to MFP) not from my BMR... also I have 9 kg to lose (20 lbs) I hope that helps :)

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