My BMR is 1428--- SERIOUSLY. Know yours?
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This is just confusing me more. I have about 10 pounds left to lose. My BMR on here says1413. I'm on 1100 basic calories for a 1 pound loss per week. I've never been able to achieve a regular weight loss (it's taken me 4 years to lose 5 stone) and I'm 53 years old.
I exercise 5-6 times a week (running, brisk walking and the gym). I eat all my exercise calories and make sure I achieve my practically my net each and every day.
I have a desk job so I'm set at sedentary.
So what should I be eating?0 -
Go for it.
Sure, you'll get lots of "Your body will…". What some of those good folks are trying to say is share their experience or what they've read or heard and that's really good of them.
There can be negative side effects from a low calorie diet. There are studies that show that when you eat a diet of X, a certain percentage of the subjects experienced…, etc. etc.
What I haven't seen is what % of folks experience those same symptoms from no diet, from a moderate diet, etc.
I started losing weight on a low calorie diet and have had a superb experience. I would highly recommend a low calorie diet to people. And here's where you've got to use common sense.
A diet of 800 calories per day (I used 800 to 1000 calories per day) will help you drop weight very quickly. I cycled - 13 days of loss followed by 6.5 days of "recovery". During a loss phase, I dropped 0.78 pounds per day. Yup, over 3/4 of a pound per day.
The biggest issue I had to deal with was realizing that I was getting thinner so quickly. There were zero negative physical effects.
My thinking - cut your calories for a while and see what happens. If you feel like you have no energy, if you feel faint, etc. - if you feel any side effects at all, up your calories.
Despite all the admonitions you'll read, you're not going to roll over and die if you eat 1199 calories (yes, you'll burst into flames, though!) or 999 or 899 etc. You might feel hungry (I swapped my % for carbs and protein and I was hungry 5 times in 7 months) but, from what I've read, if you do feel a side effect, it's temporary.
And really, that makes sense doesn't it? Think about it. Humans have been on this earth for a few million years now. Until the last 100 years or so, poverty and hunger were the norm. D'ya think that after a few thousand generations our body and handle a few weeks of not eating enough? Silly question, I realize but we get so caught up in ourselves, sometimes we have to step back and think about things from a little different perspective, right?
My low calorie diet worked very, very well for me and, if you're interested in losing weight quickly, why not try it yourself?
I completly and utterly AGREE!! FINALLY someone who does it the same way as me! The only way I lose my pregnancy weight (3 times I've put on 35-45 KGS!) is low carb and low calorie. I mean under 1000cals a day food plus I do about 400cals exercise and I don't eat them back. I've done this many times and I'm not dead! Also when I've reached my goal I can eat normally again and not gain (I only gain when I'm pregnant) Peoples bodies work in different ways. You need to find out what works for you
So far I've been dropping a kg a week (2.2lbs I think?) and I'm super stoked, I don't feel tired or faint etc, feel the best I've felt in a long time0 -
Ok I'm confused mine is 1624 but this site has recommended that I eat 1200 calories a day...you guys are all saying that I should be eating the 1624...that's soo not happening lol0
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so why is it then if your bmr is always over 1200, why does mfp set so many at 1200 then?
That isn't the amount you should eat it's the amount your suppose to be at NET, at the end of the day. SO you eat 1500 and burn 300 your at 1200. If you burn more you can eat more.0 -
does anyone know how you can set you mfp goal to your bmr? i was looking at it seems only to go to their settings? i want it at my bmr of 1252 not 1200..
Your goal should be above your BMR, remember your BMR is if in your basically in a coma and not moving. The fact that you walk around during the day, climb stairs, use your brain, etc...all of it eats into your calorie pool.
ok now i am really confused! so what should my number be to loose weight? my bmr is 1252, maintenance is 1550. i want to loose at least .5 lb a week..... I am so confused, i figured if i netted at least 1252, i would be ok and still on the loosing weight side. I have upped my calories to 1310 and i gained 3 lbs in the last week... i have no idea what to have mine set at now...0 -
see that is what i thought i was doing. i thought if i se tmy goal for daily calories at 1252 y bmr, i would net that daily, no less! but when i was doing 1310 i gained, so i had to have it lower then that.... i have struggled loosing since nov, and i am ready to throw the towel in!so why is it then if your bmr is always over 1200, why does mfp set so many at 1200 then?
That isn't the amount you should eat it's the amount your suppose to be at NET, at the end of the day. SO you eat 1500 and burn 300 your at 1200. If you burn more you can eat more.
ok just checked my tdee and it's 1633, tell me what to do?0 -
Whoa - wait a minute -- I thought I understood but now as I read more maybe not. So if I am not supposed to eat less than my BMR (which is 1438) but when I x that number by 1.2 I get 1726 for a 1lb weight loss I would - 500 calories from that and that only gives me 1226 as a goal which is less than my BMR - so can I not lose 1 a week???
Wow -- this is really confusing???0 -
Crap!!!
I just took another look at my MFP BMR and it's 1400 calories. No wonder I can't lose weight. I have been bouncing around the same 2 pounds for a couple of months. Even with 4-5 hours of treadmill per week, I'm not shaking it. I know when I started this journey my BMR was considerably higher than that. MFP set my calories to 1380. That's only a 20 calorie deficit on a no exercise day.0 -
If you have a lot to lose you would be able to sustain an intake below BMR, but if you don't have a lot to lose Less than 40 or so lbs then you should not eat below your BMR in net calories.
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Thats the first time I have yet to read someone state this!!
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does anyone know how you can set you mfp goal to your bmr? i was looking at it seems only to go to their settings? i want it at my bmr of 1252 not 1200..
Your goal should be above your BMR, remember your BMR is if in your basically in a coma and not moving. The fact that you walk around during the day, climb stairs, use your brain, etc...all of it eats into your calorie pool.
ok now i am really confused! so what should my number be to loose weight? my bmr is 1252, maintenance is 1550. i want to loose at least .5 lb a week..... I am so confused, i figured if i netted at least 1252, i would be ok and still on the loosing weight side. I have upped my calories to 1310 and i gained 3 lbs in the last week... i have no idea what to have mine set at now...
If you want a half lb loss, your are gonna have to get in a little bit more exercise. And remember us ladies get the gift of 1 to 5 daily weight fluctuations. Woohoo! Try not to focus on daily scale weight and stick with any goal changes for three or four weeks. All of the bmr/tdee calculations are just estimates and may need to be adjusted from time to time.0 -
ok now a different site said my bmr is1361? mfp says 1252? man this stuff is way too confusing... i was using this site :http://www.fitnessfrog.com/calculators/bmi-calculator.html
yes i hear you about fluctuations but in 2 months i have stayed the same, no lbs or inches off. I only have 1 hr a day to get in exercise from 8-9 pm and i do that entire hr... 30 min 30ds and the other on the treadmill and elliptical.... i don't know what else to do or can do? when it gets nicer out i will be going for walks and bike rides with my son but they won't be intense calorie burners, just plain old exercise.....just moving...0 -
Bump
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uugghhh... bump... confusion abounds....
Outstanding issues:
--eat no less than your BMR ever? yes or no
--eat back your exercise calories? yes or no
--multiply by some factor to account for exercise and NOT add back your exercise calories?
--never go below 1200 calories?
--and just do what works? low calorie or not?
--if it ain't killed me, it ain't gonna kill you?
lol..
Thank you all for this insightful discussion. I am thoroughly confused but I do feel like I have learned a lot in a short period of time. Now, to just figure out what will work for me will be the trick. Time to digest all this great input!0 -
ok now a different site said my bmr is1361? mfp says 1252? man this stuff is way too confusing... i was using this site :http://www.fitnessfrog.com/calculators/bmi-calculator.html
yes i hear you about fluctuations but in 2 months i have stayed the same, no lbs or inches off. I only have 1 hr a day to get in exercise from 8-9 pm and i do that entire hr... 30 min 30ds and the other on the treadmill and elliptical.... i don't know what else to do or can do? when it gets nicer out i will be going for walks and bike rides with my son but they won't be intense calorie burners, just plain old exercise.....just moving...
Are you logging your exercise calories?0 -
It all depends on "what" you are eating, not just calories. Much of your calorie intake could be "empty" calories. Are you eating "clean" and reading labels for high fructose syrup, saturated fats, and trans fats? These are all key to your BMR and diet.0
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To Sum it up, EAT MORE
Thank goodness, all these posts were making the room spin and had me hallucinating numbers of calories and foods, and i was so scared I almost got in my car to get a burger from micky d's just so I dont die from not enough calorie intake.0 -
ok now a different site said my bmr is1361? mfp says 1252? man this stuff is way too confusing... i was using this site :http://www.fitnessfrog.com/calculators/bmi-calculator.html
yes i hear you about fluctuations but in 2 months i have stayed the same, no lbs or inches off. I only have 1 hr a day to get in exercise from 8-9 pm and i do that entire hr... 30 min 30ds and the other on the treadmill and elliptical.... i don't know what else to do or can do? when it gets nicer out i will be going for walks and bike rides with my son but they won't be intense calorie burners, just plain old exercise.....just moving...
yes i log everything!
i exercise about 1 hr a day and i will burn about 300-350 calories
i feel like this is becoming a obsession and i don't like that. i hate that i take so much time into everything, yes reading labels, logging everything, figuring out nutritional facts on every recipe i make, etc... I have tried so hard since Nov, trying to eliminate bad habits, get moving, and i think i have done very well with all that considering how i ate before and never exercised. yet i can't loos weight or inches in 2 months? i only lost 5 lbs in 2 months and then the last 2-3 keep going up and down, i can't get them to stay off...
Are you logging your exercise calories?0 -
It all depends on "what" you are eating, not just calories. Much of your calorie intake could be "empty" calories. Are you eating "clean" and reading labels for high fructose syrup, saturated fats, and trans fats? These are all key to your BMR and diet.
sorry that was supposed to be combined on the above post, not sure why it's separate?0 -
With a BMR of 1428 and a sedentary life style you should be able to eat 1713 calories a day to maintain, which would mean netting 1213 a day to lose 1lb a week.
^THIS!!!0 -
mines 1499....... and while I do wish I could lie in bed all day doing absolutely nothing unfortunately its not realistic haha so its not really relevant! I can lose weight on 1600 calories a day easy peasy, bring yours up!0
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Speaking as a health professional you do not need to eat less than 1200 calories a day, bottom line, end of story.0
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yes, but what should i be eating a day to still loose weight? that is my question...0
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I remain a bit confused as well. My BMR is a whopping 1,857 calories. Add in a good amount of exercise and MFP pegs my daily needs in the neighborhood of 3,000 calories... *burp*
As it is, I'm netting far less than that, usually under 1,000 calories net for the day, often less than 500. If I eat 1600 calories, and exercise off 600, which I don't see as at all extreme, I'm already below 1200 net for the day.0 -
Can you please explain TEE for a newbie
Thanks0 -
Should that not be 2089 - 500 = 1589 ????0
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What you NEED to know is your TDEE - then all this worrying about your BMR and your exercise calories is moot. Once you know how many calories you expend all day, you can create your deficit and lose more reliably.
Invest in a BodyMediaFIT or a BodyBugg and then you can eliminate all this fear and guesswork.
If you want to take the "guess work" out of figuring this all out, you have to do this! I got a BodyMedia armband in October, and it really has helped me dial in my "caloric needs"! For example... On a day that I don't exercise, and don't go to work, and don't do much around the house, in other words, a well needed lazy day... I may only burn 2050 to 2100 calories in a 24 hour period. That means in order to create a Calorie Deficit, I would only eat 1050 - 1100 calories on that day. On a day that I have a killer Zumba work-out, and go to work, and run errands and stuff, I burn 2600 - 3000+ calories. On those days, I would adjust my caloric intake accordingly and eat 1600 or more. I shoot for a 1000 calorie deficit per day in order to have a 2lb. loss per week. I no longer stress about whether or not I am eating enough, or too much!0 -
Okay, I am NO EXPERT, but I read these forums a lot, read lots of other fitness articles, and belong to a triathlon club with professional coaches who tell me stuff. Here's my take:
Outstanding issues:
--eat no less than your BMR ever? YES
--eat back your exercise calories? DEPENDS ON WHAT WORKS FOR YOU
--multiply by some factor to account for exercise and NOT add back your exercise calories? COULD ALSO WORK
--never go below 1200 calories? EAT YOUR BMR
--and just do what works? low calorie or not? IF YOU MUST TEMPORARILY, YOU WON'T DIE, BUT IT'S NOT SUSTAINABLE AND COULD LOWER YOUR METABOLISM IF CONTINUED FOR AN EXTENDED PERIOD OF TIME
--if it ain't killed me, it ain't gonna kill you? ILLOGICAL
lol..
Thank you all for this insightful discussion. I am thoroughly confused but I do feel like I have learned a lot in a short period of time. Now, to just figure out what will work for me will be the trick. Time to digest all this great input!
Okay, time for a true story. Hopefully this will help some with the WHY'S.
I belong to a triathlon club where they will measure our BMR using the funny breathe-into-this-machine-for-15-minutes (it's bizaare, but it's what they use in hospitals to figure out how much to give comatose patients, so I figure it's a pretty good estimate. I've had mine tested, by the way, and it's 1800/day. Rare to be an exact number. Anyways...) A client came in wanting to improve his triathlon times and had his BMR tested to see how to properly fuel his workouts. At around 5'8", 170lbs, this man had a BMR of 1100. "?!?" you ask? He raced jetskiis professionally for a number of years and, just like a jockey, severely restricted his calories because every lb of flesh = 1mph slower on the jetski. He had been eating about 1000 cals/day for YEARS. In contrast, my trainer is also around 5'8", 170lbs, races triathlons but has been EATING to fuel his workouts. His BMR is around 2200. Yes, two men, both athletes, who are pretty much the same height/weight have over 1000 calorie difference in what their body thinks it "needs" to function. THAT is the danger of eating below your BMR for an EXTENDED period of time. Your metabolism does slow. I'm not saying if you ever net below it you will immediately throw your body into a crazy funk, but there is a real consequence to consistently following this approach. I am no nutritionist/chemist/doctor of any kind, but my general understanding from reading is that it would take several weeks/months to affect this change.
GOOD NEWS: you can reverse it. BETTER NEWS: just try not to go there. Calcuate your BMR, and try to not eat less than that. So, for the OP, that means eat at least 1428/day. From what I understand from my trainers at the triathlon club (several of which DO have nutrition degrees), occasionally falling below in your NET calories is okay. So, if you eat 1428 and burn 300, making your net 1128, you're okay. Especially if this is not a daily thing, you won't affect your metabolism. In fact, the words straight from my coach's mouth were "To lose weight it's simple: eat your BMR and exercise."
Anyone more educated is free to disagree/clarify. I don't have any fancy letters after my name to make me rock-solid in my stance 0 -
thankyou for this ^^^
eating below BMR will lower your metabolism and also will mean you catabolize more lean mass.
muscle burns more calories at rest than fat does, therefore you want to lose as little of this lean mass as possible, the way to do that is to eat enough.
never go below your BMR. ever.0 -
ok, so since my bmr is 1252 on mfp, i should NET 1252 daily....correct.... now how do i know is mfp bmr setting is correct or this other site i checked out ? that one said 1361 for my bmr?
ok i started my own thread so i don't take up anymore room on this one. i apologize to the OP for kinda taking over their question.... sorry..0 -
bump0
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