BMR confusion

I too have had so many questions regarding this exact same subject. I figured my BMR to be 1486 and my TDEE is 2304. So if I understand correctly my NET each day should be 1486(after exercise is calculated in) in order for me to lose weight. If I wanted to maintain I would eat a net of 2304?! Is this correct?

what happens is your body lowers its metabolism

indeed it does, both in response to calorie restriction and to weight loss regardless of whether food intake or intake net of exercise is above or below BMR. We're all pushing back against that response, with the help of adequate protein and maybe resistance exercise.

The size of the drop is probably around 150 calories/day, not sure if I know my BMR to that accuracy in the first place.

You eat 1200 calories. You burn 1900. That's negative 700 calories per day. If what you just wrote is true that is a starvation diet. Which can develop into an eating disorder. Anorexia isn't a joke and if this is really what you are doing, my advice is for you to please see a doctor and a nutritionist who can set you on the correct path before you do develop a disorder.

Wow.

FYI, yes negative calories is the meaning of the word deficit. Which I used. Crazy ehh? A 700 Calorie deficit is NOT a starvation diet. A diet below BMR is NOT unhealthy. Just as below TDEE is NOT unhealthy. It simply means my body will get those 700 Cals from my own fat and possibly muscle. The Diet recommendation you gave above is a 670 deficit. So nearly exactly what I am doing. I'm done here

PS. Most diet recommendations are below BOTH BMR and TDEE. A diet above BMR and below TDEE is a very small deficit, unless you are a very active individual. Whether or not you are below or above BMR is completely irrelevant. The only thing that matters is if a person is in caloric deficit or surplus compared to maintenance (TDEE approximately(

I remember having this conversation with Watboy.
He now eats 20% below TDEE and loses more weight.

Food for thought?




Also eating below BMR is eating below the basal rate.
That robs nutrients from vital organs.
That really isnt healthy unless you can get the energy from elsewhere and if its done for short periods of time.
Maybe 2 weeks max then cycling up for hormones sake.

I dont know about you guys but every time Ani responds she sounds more and more like she doesnt know what shes doing.
At some point Ani, eating below your basal needs, you will break down.

lol you guys are insanely rude. The body would break down if it couldnt get energy from fat stores (a skinny person). As we are trying to lose fat, this is fine. 1200 Calories is pretty standard for fitness competitors pre-contest.

I am girl. You males posting on here are completely different. 2000 Calories for a 180 lb man is pretty similar to 1200 Calories for someone like me, with a sedentary lifestyle (except the gym).

Maybe you personally do get better fat loss with a small deficit. I find my body loses fat best with a 700-800 Cal deficit. That is hardly extreme. Thats like a 180lb average male eating 2200 Calories. Not extreme.

im a little confused about how bmi, bmr and rmr (is that right?) play into weight loss?!?
I understand what each of them mean, but I'm confused about.....

how many calories I need to consume to lose?
how my calories burned plays into all of this?

If someone could explain this is simpler terms, that may help!!!



Basically, I'm trying to lose 3 lbs. per week. My BMR is 1620.
I'm eating 1200-1300 cal. per day.
My target to burn is 400 cal. 6x's per week on my treadmill.
(in addition to that I do basic strength training at home: lunges, squats, curls, etc.)

Help please!

lol you guys are insanely rude. The body would break down if it couldnt get energy from fat stores (a skinny person). As we are trying to lose fat, this is fine. 1200 Calories is pretty standard for fitness competitors pre-contest.

First off I dont see anything on here about contest prep.

I am girl. You males posting on here are completely different. 2000 Calories for a 180 lb man is pretty similar to 1200 Calories for someone like me, with a sedentary lifestyle (except the gym).

Maybe you personally do get better fat loss with a small deficit. I find my body loses fat best with a 700-800 Cal deficit. That is hardly extreme. Thats like a 180lb average male eating 2200 Calories. Not extreme.

Maybe you are genetically gifted?

I have women on my numbers who are the same height as me, 5'5", eating 2300 cals a day and losing fat.
They lift 3-4 times a week with mild cardio.
Some come from different countries and some are in the higher fat range while others are in the normal to low.

I've done hundreds of numbers for so many different types of people and it all comes down to age, height, weight, body fat% and how active you are.

You eat 1200 calories. You burn 1900. That's negative 700 calories per day. If what you just wrote is true that is a starvation diet. Which can develop into an eating disorder. Anorexia isn't a joke and if this is really what you are doing, my advice is for you to please see a doctor and a nutritionist who can set you on the correct path before you do develop a disorder.

Wow.

FYI, yes negative calories is the meaning of the word deficit. Which I used. Crazy ehh? A 700 Calorie deficit is NOT a starvation diet. A diet below BMR is NOT unhealthy. Just as below TDEE is NOT unhealthy. It simply means my body will get those 700 Cals from my own fat and possibly muscle. The Diet recommendation you gave above is a 670 deficit. So nearly exactly what I am doing. I'm done here

PS. Most diet recommendations are below BOTH BMR and TDEE. A diet above BMR and below TDEE is a very small deficit, unless you are a very active individual. Whether or not you are below or above BMR is completely irrelevant. The only thing that matters is if a person is in caloric deficit or surplus compared to maintenance (TDEE approximately(

I think you misunderstand the defict.

Lets say your BMR is 1400, (resting calories), add 20% for daily living 280 calories , and you exercise and burn 1900.

your TDEE = 1400+280+1900 = 3580.

you have eaten 1200, so you have a deficit of 2380, not 700.

You are forgetting that eating at 1200 is already a defict from your TDEE.

If you were working on a 700 defict from TDEE you would actually eat 2580 calores, not 1200.

This is Ani's BF posting now. I am a competitive bodybuilder, I know the research behind this quite well. Calories BURNED daily and TDEE is the same thing. So you misunderstood actually. As I posted earlier, Ani's TDEE is around 1900-2000. That is the number of Calories burned daily. 700 Calorie deficit.

You misunderstood

It would ONLY be a 700 calorie deficit if Ani was eating back exercise calories or eating 1200 calories and not exercising at all. Eating only 1200 calories and exercising on top of it would lead to a much larger deficit than 700 calories.

You eat TDEE and use exercise to create your deficit, or you create a deficit and eat exercise calories back. You don't create a deficit, and then exercise to create a bigger deficit, that leads to malnutrition.

You eat 1200 calories. You burn 1900. That's negative 700 calories per day. If what you just wrote is true that is a starvation diet. Which can develop into an eating disorder. Anorexia isn't a joke and if this is really what you are doing, my advice is for you to please see a doctor and a nutritionist who can set you on the correct path before you do develop a disorder.

Wow.

FYI, yes negative calories is the meaning of the word deficit. Which I used. Crazy ehh? A 700 Calorie deficit is NOT a starvation diet. A diet below BMR is NOT unhealthy. Just as below TDEE is NOT unhealthy. It simply means my body will get those 700 Cals from my own fat and possibly muscle. The Diet recommendation you gave above is a 670 deficit. So nearly exactly what I am doing. I'm done here

PS. Most diet recommendations are below BOTH BMR and TDEE. A diet above BMR and below TDEE is a very small deficit, unless you are a very active individual. Whether or not you are below or above BMR is completely irrelevant. The only thing that matters is if a person is in caloric deficit or surplus compared to maintenance (TDEE approximately(

I think you misunderstand the defict.

Lets say your BMR is 1400, (resting calories), add 20% for daily living 280 calories , and you exercise and burn 1900.

your TDEE = 1400+280+1900 = 3580.

you have eaten 1200, so you have a deficit of 2380, not 700.

You are forgetting that eating at 1200 is already a defict from your TDEE.

If you were working on a 700 defict from TDEE you would actually eat 2580 calores, not 1200.

This is Ani's BF posting now. I am a competitive bodybuilder, I know the research behind this quite well. Calories BURNED daily and TDEE is the same thing. So you misunderstood actually. As I posted earlier, Ani's TDEE is around 1900-2000. That is the number of Calories burned daily. 700 Calorie deficit.

You misunderstood

It would ONLY be a 700 calorie deficit if Ani was eating back exercise calories or eating 1200 calories and not exercising at all. Eating only 1200 calories and exercising on top of it would lead to a much larger deficit than 700 calories.

You eat TDEE and use exercise to create your deficit, or you create a deficit and eat exercise calories back. You don't create a deficit, and then exercise to create a bigger deficit, that leads to malnutrition.

Somewhat correct. However your prescriptions of "do"s and "donts" are irrelevant. The method matters not, only the final deficit matters. For Ani, that is around 700-900 Calories daily depending on exercise for the day. A pretty standard deficit. It is not small, no. But not unhealthy.

When I diet, as a lean 200+lb muscular male, I often eat at a 1500-2000 Calorie defcit (2500 Calories eaten, 4500 TDEE). Not unhealthy at all except that some muscle may be lost if I am not careful. It's miserable, yes, but misery is not an indicator of physical health.

Regarding malnutrition, the actual deficit is not the most important factor unless we are talking SEVERE deficits (like eating 500 Calories daily for months on end). More important is the maronutrition breakdown. Is this person consuming adequate protein. Most women on here DO NOT consume enough protein. That WILL lead to muscle loss and skeletal damage. Is the person consuming enough EFA's and healthy fats? Most people, especially dieting women, DO NOT. That is unhealthy and can wreak havoc on a persons hormones. If these are all in check, then a person can sustain a high deficit and maintain health.