BMR Calculators and Calorie Deficits
 

Okay, so I calculated my BMR by hand using the Harris Benedict equation (don't I sound all smart?? LOL) I found it here: http://www.bmi-calculator.net/bmr-calculator/

So according to my height, weight, age and activity, my maintenance calorie level is 2991, so I'll round it up to 3000.

If I want to lose 2 lbs a week, I need a 7000 calorie deficit, which is 1000 calories a day. That would leave me with 2000 calories.

So based on this, I could lose 2 lbs a week just by doing the level of exercise I am at right now....is that right? (Something tells me there's more to it than what I read.)

technically yes.

but the calculators are just estimates. to be honest, that calorie intake sounds ok for your weight right now. give it a go. if you dont lose then you can try lowering if you need to.

It sounds to me like a very good place to start, especially if you'll be making big changes in *what* you eat.

Sometimes you have to play around with the numbers for a while to see what best suits you. To lose a pound per week, you'd need to exercise off 250 calories and eat 250 calories less than what you're used to. Find out what works best for you!

Great Thread -

A question - I am hoping I messed something up. If I weigh 257 pounds and I am a little over 5'8" and 33 years old. The BMR comes out to 1937.45. I put in sedentary (I work in an office, figure any excercise I get in as a bonus). Then apply the Harris Benedict formula to that and it gives me 2324.94. (convert to 16275 calories a week, then make the deficit of 7000 to lose 2 pounds a week, and I have 9275) So to lose 2 pounds a week I would have to average 1325 calories a day? Please tell me I messed something up?

Angie

The equation is based on averages but I think if you keep at it it should "on average" work out that way.

Thanks for the feedback.

I've lost 12 lbs in two weeks so far. I'm eating more whole foods and much less processed stuff, so that coupled with the amount of exercise should show a loss each week (knock on wood! LOL)

I know I'll need to adjust my calories as I get smaller, but for now, my daily average is about 1750.

Jen, thank you for posting the link. I have never calculated all this out before.

ETA: Supposedly, with me running daily I should be able to eat 2230 to maintain right now. That is exciting for me to contemplate. I am sure that calorie intake will drop a bit once I reach goal but still, that's very doable.

I hadn't either, TBG....I'm not normally a numbers gal, but this makes sense to me.

Realizing that it is just a formula, and we're all different - that would be correct to lose with no exercise. But you don't want to do that :) Plus, a drastic cut in calories like that will, in itself, further lower your BMR.

Jen, that sounds about right to me. I am right about there too, I have 1700-1800 cals a day

Great job on the 12 pounds, but I must throw the disclaimer out there......dont get frustrated when that dies down to 2 pounds a week instead. The jump starts are great, but boy we sure want to expect that on a regular basis!

Huh......

I have nothing to say here except that is some very useful information! :)

My calorie goals change every day as I enter my current weight in The Daily Plate and it calculates my calorie allowance. Right now I'm eating 1727 per day at 292lbs and losing pretty much 3 pounds a week. I'm also getting some walking in a few days a week but I generally just eat more calories that day so it evens out.

I am so thankful for this info! I was eating 1500 cals and it says I should be eating about 1400.

That's a difference of 700 cals too much a week! That is so much! Thanks! :D

Ok, forgive me, I am awful with numbers. I see them and they just kinda swim all around in my head not making sense. :lol: :o

At my SW of 268, 5'6 and 28yoa, it says my BMR is 2,000. Im assuming that is my resting rate? Just what my body needs to function?

If I was eating around 2,500-3,000 calories a day, and am now at 1,600 - 1,700 and I have started doing at least 20 mins of intervaled jog/walk per day, w/ a very sedentary lifestyle.... I should be at a 1-2lb loss per week.

right? :lol: