Weight-Loss Calories, BMR and all that jazz

[busy91]

OK, I need someone...Mal...Steve to help me with this math.

This is what I figured out and have no idea if it is right or what to do.

My BMR is 2320, I hear to lose one lb a week I need to have a deficet of 500-1000 calories. So if I go for the 500 calorie deficet I'm at 1820.

So I want to know how does it work?
If I intake 1800 calories today, and my calories burned is 2320 (though it is more b'cause of excersise), it would take me one week to lose 1 lb or 3,500 calories.

Is this math right?
I know it should be simple, but it isn't for me.

 

[allyphoe]

BMR is what you burn just for being alive. Is the 2,320 really your BMR, or some other number?

My BMR, for instance, is around 1,300. But even a sedentary lifestyle would take me up to about 1,550, and daily exercise bumps it up over 2,100.

You need (at least theoretically, but problems of theory are going to be overshadowed by problems of practice, so we can assume the theory is right enough) a 3,500 calorie deficit to burn a pound of fat. Seven days in a week, so a 500-calorie-per-day deficit should result in about a pound of fat loss in a week.

Bear in mind that losing a pound of fat doesn't necessarily translate into the scale giving you a number a pound lower. And a higher number on the scale doesn't mean that you haven't lost fat. If you have a caloric deficit, you will lose weight.

But yeah, if your caloric needs for the day are 2,320, and you consume 1,800, you should, over the longer term, lose an average of a pound a week.

 

[[Focus]1]

Essentially, yes.

Keeping in mind that the numbers are averages and thus inaccurate by definition, and that weight loss is not necessarily linear. Every 2-3 weeks, take some time to assess yourself with regard to how many inches you may have lost, how many lbs lighter you are, how much fat (say, as a % of your body composition), or how you look in the mirror. If you feel you're not making progress, try eating more or less, or increasing/decreasing the quantity of exercise you perform in a week and check back again.

You'll get far better results from effectively determining what your maintenance caloric intake is than strict adherence to formula. It's all relative. The estimates are just rough guides to give you an idea of where to start; not magic numbers you should cling to.

 

[maleficent]

You'll get far better results from effectively determining what your maintenance caloric intake is than strict adherence to formula. It's all relative. The estimates are just rough guides to give you an idea of where to start; not magic numbers you should cling to

'zackly...

the bmr formulas are fun - because well - as stupid as i've become in later life, I'm still a math geek at heart and I love numbers... but it's too easy to get hung up on the numbers and if something doesn't go our way thensomething must be wrong... those formulas are really given a perfect situation...

the older we get - the more we seem to screw with our metabolism... and as much as certain people around here hate magazine articles the best "formula" i saw came from Eating Well magazine some time ago and that was to go from 10 - 12 calories a pound of your current body weight - with moderate exercise to lose 1 -2 lbs a week...

Figuring out mainteince is a good starting point then adjust downwards for there - a good starting point for maintenance calories is about 15 calories per pound (mine has changed - it used to be about 13 calories a pound -now it's 16... )

 

[busy91]

Thanks for the replies.

I think 2320 might be my BMR + daily activities + excersise.

So If I take my weight 174 and multiply it by 15 I get 2610. Is that then my maint. calories? That is not far off from what I was eating, and I was gaining weight at 200 lbs.???

I know the scale lies and it goes up and down 2 lbs for weeks before I see a steady number. I was 176/178 for weeks, now I'm 174/176. Depends on the day and the phase of the moon.

My waist is shrinking so I know I'm losing fat. I just wanted to work the math out. For nothing other than to know what the heck it all means. Thanks again guys, it's been helpful.