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 01-19-2009, 01:25 PM #1 Shairing her ESH... Thread Starter     Join Date: Feb 2005 Location: Space Coast, Florida Posts: 3,421 S/C/G: 350/321/TBD Height: 5'6" 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.)
 01-19-2009, 01:31 PM #2 Senior Member     Join Date: Nov 2008 Location: Shipley, West Yorkshire Posts: 274 S/C/G: 294/see ticker/190 Height: 6ft 0.5 inches 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.
 01-19-2009, 01:41 PM #3 Senior Member     Join Date: Apr 2008 Location: California Posts: 7,097 S/C/G: 197/135/? Height: 5'7" It sounds to me like a very good place to start, especially if you'll be making big changes in *what* you eat.
 01-19-2009, 01:51 PM #4 Registered Nut     Join Date: Dec 2008 Location: USA Posts: 722 S/C/G: 325/325/150 Height: 5'6" 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!
 01-19-2009, 01:58 PM #5 Finally Taking Care of ME     Join Date: Jun 2007 Location: Tunkhannock, PA Posts: 285 S/C/G: 283/ticker/183 Height: 5'9" 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
 01-19-2009, 02:13 PM #6 Senior Member     Join Date: Oct 2006 Location: Nova Scotia, Canada Posts: 500 Height: 5ft6' The equation is based on averages but I think if you keep at it it should "on average" work out that way.
 01-19-2009, 03:00 PM #7 Shairing her ESH... Thread Starter     Join Date: Feb 2005 Location: Space Coast, Florida Posts: 3,421 S/C/G: 350/321/TBD Height: 5'6" 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.
 01-19-2009, 03:02 PM #8 Senior Member     Join Date: Oct 2008 Posts: 5,629 S/C/G: HW/232 SW 215/ CW 133/GW 120's Height: 5.7 and 1/2 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. Last edited by Thighs Be Gone; 01-19-2009 at 03:06 PM.
 01-19-2009, 03:03 PM #9 Shairing her ESH... Thread Starter     Join Date: Feb 2005 Location: Space Coast, Florida Posts: 3,421 S/C/G: 350/321/TBD Height: 5'6" I hadn't either, TBG....I'm not normally a numbers gal, but this makes sense to me.
01-19-2009, 03:15 PM   #10
Senior Member

Join Date: Apr 2008
Location: California
Posts: 7,097

S/C/G: 197/135/?

Height: 5'7"

Quote:
 Originally Posted by LesliesMom 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?
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.

 01-19-2009, 03:59 PM #11 Senior Member     Join Date: Dec 2005 Location: Washington State Posts: 209 S/C/G: 331 highest 308/see ticker/185 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!
 01-19-2009, 04:05 PM #12 Pending Email Confirmation     Join Date: Jun 2007 Location: Wyoming Posts: 1,043 S/C/G: 330/326/150 Height: 5'2" My 3FC Diet Blog Huh...... I have nothing to say here except that is some very useful information!
01-19-2009, 04:47 PM   #13
career counselor a-gogo

Join Date: Nov 2008
Location: Washington, USA
Posts: 1,037

S/C/G: HW:~330 325/ticker/145

Height: 5'7

Quote:
 Originally Posted by Jen415 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.
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.

 01-19-2009, 05:49 PM #14 unabashed     Join Date: Jan 2005 Location: Pittsburgh Posts: 2,709 S/C/G: 344/321/220 Height: 5'5 My 3FC Diet Blog 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!
 01-20-2009, 09:28 AM #15 Senior Member     Join Date: Aug 2008 Location: Shelbyville, Kentucky - Near Louisville Posts: 439 S/C/G: 268/ticker/140 Height: 5'6 Ok, forgive me, I am awful with numbers. I see them and they just kinda swim all around in my head not making sense. 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?