Figuring out your caloric needs

Runningjunkie

Runningjunkie

New member
I know online calculators aren't really that accurate, but I checked my BMR a minute ago, and it is a little over 1500 cals. Now, I have always read and heard that in order to lose weight, you figure out your BMR, then deduct 500 cals a day from that number, and you will lose 1 lb per week. My confusion sets in when I take into account the danger of dropping below 1200 cals per day. So realistically, how on earth am I going to drop 500 cals from my diet and still stay above 1200? Ain't gonna happen. Diet is the one place I have problems...I can exercise all day long, food is just my downfall. Not just unhealthy food, but all of it. Percentages of this, grams of fat in that, how much sugar is in that...it's ALL maddening and time consuming. I do pretty well managing food through FitDay, but it doesn't answer the question I just asked. Where is the balance and the "happy medium"?
 
Spend some time reading around the forum -this question has been asked and answered a bunch of times..

your BMR is your resting rate - that is the calories you'd need were you to never get your butt out of bed... you get to add in calories for activity...

Check the nutrition stickied threads -or search on Harris Benedict Formula
 
At moment i can't do exercises...i tried but the best option was stopped.
My movements are the lower limit.

For know i think that goes affect my lose weight very much...even i eat the 1200kcal...but it's an experience for me to.
 
Runningjunkie said:
I know online calculators aren't really that accurate, but I checked my BMR a minute ago, and it is a little over 1500 cals. Now, I have always read and heard that in order to lose weight, you figure out your BMR, then deduct 500 cals a day from that number, and you will lose 1 lb per week.
Click to expand...

You've got the calculation wrong. You subtract 500 cals from your TOTAL energy expenditure (BMR + TEPA + TEF) = basal metabolic rate, thermic effect of physical activity and thermic effect of feeding. You need to add your calories burned from activity and calories burned digesting the food you eat to that 1500 cals and then subtract the 500 cals.

As a guideline, you should never be eating below your BMR anyway, you'll end up losing a lot of muscle tissue...

Liam
 
i'm horrible with this too. I eat right about half of the time but i dont know how to see how much fat is in things. Its soemthing that no matter how hard i try i just wont understand. Its also hard to figure how many calories i burn because everyday my work and working out is different. GAH DIETS! lol.. and my bmr says like 2500 cals to lose weight :x
 
There are ways of going below BMR without losing muscle.

And if you're fat, losing muscle isn't much a concern.
 
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Agreed with Steve.

With someone looking to lose about 75 lbs... losing muscle mass isn't number one priority (I am not saying it isn't unimportant either!). That being said, if you are shredding (love that word) with a cut... than obviously you have different goals and that should be a very high priority. There were SEVERAL times I was under my BMR (but still getting my macros required) to keep muscle mass intact.
 
I'm not looking to lose 75 pounds...I am only 17 lbs from my goal weight. Which is irritating since 7 months ago, I was 5 lbs away. Anyway, I think I've got this figured out now.
 
Runningjunkie said:
I'm not looking to lose 75 pounds...I am only 17 lbs from my goal weight. Which is irritating since 7 months ago, I was 5 lbs away. Anyway, I think I've got this figured out now.
Click to expand...

Wasn't referencing you specifically... but yes, as you get down to an ideal weight, it becomes harder and harder to find that balance. Can be quite frustrating...
 
Runningjunkie said:
I know online calculators aren't really that accurate, but I checked my BMR a minute ago, and it is a little over 1500 cals. Now, I have always read and heard that in order to lose weight, you figure out your BMR, then deduct 500 cals a day from that number, and you will lose 1 lb per week. My confusion sets in when I take into account the danger of dropping below 1200 cals per day. So realistically, how on earth am I going to drop 500 cals from my diet and still stay above 1200? Ain't gonna happen. Diet is the one place I have problems...I can exercise all day long, food is just my downfall. Not just unhealthy food, but all of it. Percentages of this, grams of fat in that, how much sugar is in that...it's ALL maddening and time consuming. I do pretty well managing food through FitDay, but it doesn't answer the question I just asked. Where is the balance and the "happy medium"?
Click to expand...

Hi There

You're missing that there are actually 3 factors that make up your calorie needs, BMR (resting metabolism), TEPA (movement) and TEF (digestion).

(REMOVED SPAMMING LINK)

It is actually very difficult to calculate your exact energy needs, even in a laboratory. However, a simple solution is to monitor your body composition. If you know that your fat weight is dropping by 1lb per week, then you know you are burnining off 3500 calories a week, which is 500 calories a day.

If your fat weight is staying the same, then you know you are in 'caloric balance' which means you're eating the same amount as you're burning off (so you either need to cut calories, increase cardio... or ideally both!)

Read this article - (REMOVED SPAMMING LINK)

I hope that helps!

Liam
 
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