How do I use BMR in my weight loss plan?

T

tofudisan

New member
I'm a 41 year old male who is 6'3"-6'4" (~1.9m). A few weeks ago I tipped the scales at 300.4lbs (~136kg) and I finally decided I'd had quite enough of being fat and unfit.


In my youth I was exceptionally skinny. I mean downright gangly to the point where I had low self esteem from how scrawny I was. So when I started packing on weight I fooled myself that it was muscle gain or that I looked better. Anyway I've finally decided to do something about it.


I'm trying to lose weight and to that end I'm going to the gym 6 days a week. I've started the Couch-2-5K program and just finished week #2 day #2 today. I've cut soda, junk food and fast food out of my diet completely. I've cut down on going out to eat to once or twice a month. I'm cooking with lean meats and fresh veggies. Etc., Etc, etc.


I've dropped 6lbs (~2.7kg) since I started watching my diet closer and running (despite the holidays and the slips that coincide). But my goal is to drop a total of 100lbs by June 1, 2012. This means I have to drop an average of approximately 5 pounds each week.


I've been reading about BMR but I'm not sure how that works in to my diet. My BMR is around 2570-2580. How does that play in to my caloric intake needs in order to lose weight? The way I understand BMR this is saying that I would need 2570 calories a day to maintain my current weight. So if I took in that amount while burning more than this number I would lose weight?


I guess what I'm trying to say is that I've seen Biggest Loser trainers explaining to the contestants that they HAVE to take in a certain number of calories each day while burning a certain number of calories in order to drop weight. When contestants are not losing weight it's usually because they are not taking in their minimum number of calories. How do I figure out what my intake should be and what my expenditure should be based on my BMR?
 
5 pounds a week isn't a realistic goal for sustained loss, you can see those sort of figures early on but expect it to drop to an average of 1.5Lb. lower the closer you get to your ideal weight.


BMR is the minimum you body needs to function without accounting for activity. generally you add your activity level on top (most places that tell you your BMR will also be able to add a rough figure) once that's done you can take off about 500 calories and see decent results. just recalibrate your BMR every now and then as your weight drops.


Biggest loser isn't a great show to draw inspiration from, much of the stuff they do is short term and frankly dangerous just to try and win a prize.

In that much though they are correct. the lower you drop below your BMR the more your metabolism slows down to compensate.


Tourny
 
Thanks Tourny. Sounds like I'm about spot on trying to stick to 2000 calorie diet right now.


I should have clarified about the weight loss plan. I realize I'll drop more weight at the start and slow toward goal. That's why I wrote average per week. I figured if I drop more than 5 per week at the beginning it will offset the under 5 weeks toward the end. But I do see point.


Regarding the goal. I was actually talking with my wife last night (prior to reading your post) and decided I'd make my ultimate goal 100 pounds but not have June 1 as the "deadline" to reach it by. I do have a target date of June 1st to lose as much weight as I can.


The impetus behind the date is my daughter's wedding on June 9th 2012. She's currently starting school about 1400 miles away and we won't see her until the week of the wedding. So we're trying to surprise her with the weight loss before we see her again. I also feel having a specific date will help motivate me. That's based off of my own personality and what I know drives me.
 
Don't worry, you'll lose enough in your timeframe that it'll be very noticeable, you can also expect to drop very roughly 1 trouser size for every stone so don't get your Tux too early.

Good luck and best wishes for your daughter.


Tourny
 
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