Not eating below BMR.. exercise calories.. questions!!
caroline_g
Posts: 201 Member
So I've heard quite a lot of people say about not eating below your BMR. Now, as I have quite a bit to lose, I'd be fine with eating less than my BMR (1900 calories) it seems, from what I've read, but I've seen a few suggestions that have said that I shouldn't go below the BMR for my goal weight (1683 calories). If I did decide to do that, would I eat back my exercise calories or not? Seems like a lot of eating if I do! And as it's above the number of calories I should eat to lose 2lbs a week, seems that not eating them back would make more sense, especially as I'd be upping my calories by a few hundred.
Just wondering what people's general opinions on all of this are and what it is you base your opinions on?
Just wondering what people's general opinions on all of this are and what it is you base your opinions on?
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So I've heard quite a lot of people say about not eating below your BMR. Now, as I have quite a bit to lose, I'd be fine with eating less than my BMR (1900 calories) it seems, from what I've read, but I've seen a few suggestions that have said that I shouldn't go below the BMR for my goal weight (1683 calories). If I did decide to do that, would I eat back my exercise calories or not? Seems like a lot of eating if I do! And as it's above the number of calories I should eat to lose 2lbs a week, seems that not eating them back would make more sense, especially as I'd be upping my calories by a few hundred.
Just wondering what people's general opinions on all of this are and what it is you base your opinions on?
Yes you would still eat back exercise calories, otherwise it would be like eating less. If you goal was 1683 and you burned 400 calories, that would be like eating 1283 (1683-400) and not exercising and 1283 is well below your goal weight BMR. The goal is a net goal so if you burn 400, you should eat 2086 to net 1683 (2083-400)
Eating too few calories can lead to a loss of a large % of lean muscle. If your BMR is 1900 and you are sedentary your maintenance will be 2280, eating a net of anything lower then 2280 you will lose weight. I am also not sure how much you have to lose but eating at 1683 would give you a deficit of about 600 cals/day, which should lead to a 1.2 lb/week weight loss.
Looking at it another way, here is a chart showing safe weekly weight loss goals: If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
Choosing the ideal option may put you slightly under or over your BMR target but it should not by much0 -
So I've heard quite a lot of people say about not eating below your BMR. Now, as I have quite a bit to lose, I'd be fine with eating less than my BMR (1900 calories) it seems, from what I've read, but I've seen a few suggestions that have said that I shouldn't go below the BMR for my goal weight (1683 calories). If I did decide to do that, would I eat back my exercise calories or not? Seems like a lot of eating if I do! And as it's above the number of calories I should eat to lose 2lbs a week, seems that not eating them back would make more sense, especially as I'd be upping my calories by a few hundred.
Just wondering what people's general opinions on all of this are and what it is you base your opinions on?
From everything that I have read, you need to Net your BMR and no less. I am still working on this myself as I change my mindset from 1200 calories per day to actually netting my BMR of 1523. This is tough for me because I burn 300-350 calories per day with my workouts so I am having to eat 1800+ per day and I just can't seem to take in enough healthy food to hit this number.0 -
So there are some people on here that suggest eating the BMR for your goal weight. I don't, I eat for 2lbs per week. it's a choice. If you eat for your goal bmr your loss will be less per week but some say it'll be more sustainable once you get there. As for eating your exercise calories back in that case I'm not 100% but I've heard it all ways...yes, no or work out what you burn in a week and spread it out. Your decision.
Frankly, if you have a lot to lose and you're ok with eating what mfp suggests, then go for it. I've lost 24lb in under 3 months that way. But once you get closer to you goal it might be smarter to go with another method...just my opinion.0 -
you really need to find what works for you. I'm a big proponet of not eating below BMR. Think of it this way, BMR is what your body needs in calories to just lie in bed....so if you were lying in bed all day, fine....but your not i'm assuming.
Look up TDEE and read on that as well. It's pretty eye opening.0 -
Bump
This wasn't very helpful...she was asking questions.
I was going say yes, eat back your exercise calories, but it was explained much better by someone else!! Good luck!0 -
Bump
This wasn't very helpful...she was asking questions.
I was going say yes, eat back your exercise calories, but it was explained much better by someone else!! Good luck!
Bumping a question is often when someone else has the same question and wants to watch the discussion without starting another thread.0 -
Bump
This wasn't very helpful...she was asking questions.
I was going say yes, eat back your exercise calories, but it was explained much better by someone else!! Good luck!
She's my friend and I didn't know the answer so since it wasn't on the "recent posts" anymore I wanted to get it back to the top so someone more knowledgable could give her a GOOD answer.0 -
bumping on here is a pain in the *kitten*, are people too idle to look beyond the window of five recent posts.
Yes you can eat below your BMR if you have ample fat reserves and are trying to deplete them. Include enough protein in your diet to avoid muscle loss (let's say at least 70g a day = 280 calories from protein) and your metabolism and exercise will be fuelled from your fat.
If weight loss is your goal you can see ample evidence of people losing weight eating less than their BMR using medically supervised and approved VLC diet regimes (very low calorie). Google for "protein sparing modified fast".
There are commercial diets at below 800 cals/day which are below anyone's BMR.0 -
Thanks for the replies everyone.
Firstly, exercise calories. I do understand why it's important to eat them back. I'm currently on 1350 calories a day and will always eat them back. I don't like to go below 1200 a day, whether that's just in food or net so I've got used to eating them back. I just wasn't sure if it was still important to do so when you go up to your BMR amount.
Secondly, I wasn't saying what should I do, I was just asking opinions. I know I need to find what works for me but I was interested to find out about the thoughts and experiences of other people.
TDEE is the same as your BMR times an activity level factor right? Like the Harris Benedict formula?
I appreciate what people have said on here so far but I was wondering what makes you have those opinions as well? Anything other than just 'I heard that...' kind of thing? Has anyone found that they've actually lost better by sticking to their BMR? I know that I lose better if I eat my exercise calories back.
Interestingly, MFP actually gives me pretty close to my goal weight BMR to lose 2lbs a week but I set my goals myself to alter the calories but also my carbs, protein and fat goal percentages. Currently, I aim for 1350 calories a day (plus eating back anything I burn) with around 35% of my calories coming from protein (40% carbs and 25% fat). I don't always use my full protein allowance, especially when I've exercised, but I do try and hit 100g a day just because I want to make sure that I am preserving muscle mass and not losing it. I might give eating at my goal BMR a try for a few weeks, see how it goes. Struggle to see how I'd fit in 2000 calories a day on exercise days though, I struggle with 1300 sometimes!0 -
Thanks for the replies everyone.
Firstly, exercise calories. I do understand why it's important to eat them back. I'm currently on 1350 calories a day and will always eat them back. I don't like to go below 1200 a day, whether that's just in food or net so I've got used to eating them back. I just wasn't sure if it was still important to do so when you go up to your BMR amount.
Secondly, I wasn't saying what should I do, I was just asking opinions. I know I need to find what works for me but I was interested to find out about the thoughts and experiences of other people.
TDEE is the same as your BMR times an activity level factor right? Like the Harris Benedict formula?
I appreciate what people have said on here so far but I was wondering what makes you have those opinions as well? Anything other than just 'I heard that...' kind of thing? Has anyone found that they've actually lost better by sticking to their BMR? I know that I lose better if I eat my exercise calories back.
Interestingly, MFP actually gives me pretty close to my goal weight BMR to lose 2lbs a week but I set my goals myself to alter the calories but also my carbs, protein and fat goal percentages. Currently, I aim for 1350 calories a day (plus eating back anything I burn) with around 35% of my calories coming from protein (40% carbs and 25% fat). I don't always use my full protein allowance, especially when I've exercised, but I do try and hit 100g a day just because I want to make sure that I am preserving muscle mass and not losing it. I might give eating at my goal BMR a try for a few weeks, see how it goes. Struggle to see how I'd fit in 2000 calories a day on exercise days though, I struggle with 1300 sometimes!
Check out this thread. I have a ton of respect for him and it all makes alot of sense. I've upped mine and started losing after a plateau of a month. http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map0 -
Thanks for the replies everyone.
Firstly, exercise calories. I do understand why it's important to eat them back. I'm currently on 1350 calories a day and will always eat them back. I don't like to go below 1200 a day, whether that's just in food or net so I've got used to eating them back. I just wasn't sure if it was still important to do so when you go up to your BMR amount.
Secondly, I wasn't saying what should I do, I was just asking opinions. I know I need to find what works for me but I was interested to find out about the thoughts and experiences of other people.
TDEE is the same as your BMR times an activity level factor right? Like the Harris Benedict formula?
I appreciate what people have said on here so far but I was wondering what makes you have those opinions as well? Anything other than just 'I heard that...' kind of thing? Has anyone found that they've actually lost better by sticking to their BMR? I know that I lose better if I eat my exercise calories back.
Interestingly, MFP actually gives me pretty close to my goal weight BMR to lose 2lbs a week but I set my goals myself to alter the calories but also my carbs, protein and fat goal percentages. Currently, I aim for 1350 calories a day (plus eating back anything I burn) with around 35% of my calories coming from protein (40% carbs and 25% fat). I don't always use my full protein allowance, especially when I've exercised, but I do try and hit 100g a day just because I want to make sure that I am preserving muscle mass and not losing it. I might give eating at my goal BMR a try for a few weeks, see how it goes. Struggle to see how I'd fit in 2000 calories a day on exercise days though, I struggle with 1300 sometimes!
Check out this thread. I have a ton of respect for him and it all makes alot of sense. I've upped mine and started losing after a plateau of a month. http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map
I 100% agree and that is a great thread. I just did my calculations yesterday and I am upping my calories (this week to BMR + exercise calories for a week or two, then up to my TDEE). I can't wait to see what happens and I am hoping it helps me get out of the weight loss plateau.0 -
I've had a quick peek (I'm about to head out) and it looks good, I'll have a better look later. Thanks.0
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My question is, why would you want your metabolism to slow down? That means that you burn less calories at rest and as you lose weight, you burn less exercising... kind of makes it more difficult in the long run doesn't it?
I do understand, that it's fairly inevitable that you will lose some LBM, but why encourage it?0 -
Here's the thread I like.
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits0 -
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