I've been doing some calculations this morning to see how much I "should" have lost from my numbers vs. how much I actually lose. I know weight loss is not linear and the numbers are all just guidelines, but there's something I can't figure out about BMR...

When calculating my BMR, I chose 'sedentary' because I have a desk job. I do work out and burn about 2500-3000 calories per week. Should I be calculating my BMR as sedentary even though I'm working out, and then just factor in the calories I'm burning into the equation separately?

If you can, find a place that will give you your RMR - which will be a similar number to your BMR but slightly less. Since even sedentary BMR accounts for some movement like getting up to use the bathroom, going around the house a bit, or making meals. You might like the way I estimate how much I should have lost in a given week which is this: I create a deficit of 3500 calories a week from diet alone, without even factoring in exercise. If I did do any exercise that week then I add that to the 3500 deficit I already have and then divide the final number by 3500. I think it's nifty to see if the scale will reflect what I theoretically should have lost that week, but remember that there will be times when it won't be a 1:1 loss from the equation on paper and what the scale reads out

Great! Thank you! I like the way you do it. I just want to get a hang of how much I can really expect to lose and what factors go into it. I haven't consistently lost weight in a long time so I'm hoping that will help.

Your BMR doesn't change with activity level. Your TDEE does.

http://www.sheerbalance.com/nutritio...n-calculators/

Yeah, I wasn't sure which number to use initially. It makes more sense now..

What I do is choose one level below on activity since I do not have a physically demanding job. So while I work out daily I go with moderately active to set my TDEE and then subtract from there for my daily calorie allowance.

That makes sense- I'll give it a shot. Thanks

PS- cute dog! Westie?

He is a mix of some sort.

Someone threw him and his brothers away when they were wee pups and a local rescue got them. I was fortunate enough to bring him home to live with us when he was 3 months old

The rescue, vet and I have decided he is likely part Bichon and part terrorist... I mean terrier

Awww, poor pup had a rough start. He looks like a happy little thing now though!!