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  • Eating Your BMR

    Still trying to figure out the right calorie deficit for myself. My BMR is 1513. Should I be eating that much daily, or should their be a deficit? Should I eat 1513 on rest days, and lower on gym days, or vice versa?
    --Trish (Bork)
    TROPICAL TRADITIONS REFERRAL # 7625207
    http://pregnantdiabetic.blogspot.com
    FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

  • #2
    That’s supposed to represent the amount of calories you’d burn if all you did was lie still and breathe (right?) so you could shoot for around that number if you’re active and still be on a small deficit, on workout days theoretically you’d want to eat a little more than that, and you’d still be under by a bit depending on what you did for a workout.

    It’s pretty silly to think that number is exact though, so focus on a ball park figure.

    Some app for my phone says mine are around 17-1800 which is kinda hard to believe (I thought it’d be higher), but it takes into account the weight I want to be which is about 10lbs less than I currently am. I’m dabbling in some tracking right now but it’s so boring I can’t stick with it, I can’t even put in a whole meal without getting frustrated lol “uh, I had some onions but I’ll be goddamned if I’m going to type that and try to figure out how much I ate, they’re effin’ onions for cryin’ out loud!” yeah tracking bores me to death.
    I used to seriously post here, now I prefer to troll.

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    • #3
      LOL. I like tracking. But I'm obsessive like that. Blame it on my ADD. Right now I average 1300-1400 cals most days of the week. Today I'll probably wind up around 1200. I figure I still have 20-30 lbs of fat to lose, so I really want to crack down.
      --Trish (Bork)
      TROPICAL TRADITIONS REFERRAL # 7625207
      http://pregnantdiabetic.blogspot.com
      FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

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      • #4
        Well it seems to be working for you. You've started losing again. You were stalled for a while, no?

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        • #5
          I wouldn't eat below my BMR on a regular basis. You are already creating a deficit, since you are burning calories above that with any activity you do. Keeping your deficit small helps to prevent you from losing too much muscle along with the fat.

          When I was around 170 lbs, I was losing steadily on 1700 calories without much more activity than 30 minutes of walking every day, and was eating a pretty crappy diet to boot.
          The Primal Holla! Eating fat. Getting lean. Being awesome.

          You were sick, but now you're well, and there's work to do. - Kilgore Trout

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          • #6
            Originally posted by Dr. Bork Bork View Post
            LOL. I like tracking. But I'm obsessive like that. Blame it on my ADD. Right now I average 1300-1400 cals most days of the week. Today I'll probably wind up around 1200. I figure I still have 20-30 lbs of fat to lose, so I really want to crack down.
            Yeah I just personally find some of it to be really insignificant like the onion example. I can’t think of a single thing in onions that’s worth tracking (carb/fat/protein… I mean they’re onions!) so to me adding them is pointless. Whenever I sit down with the intent to track I focus on the big things, like if I had a steak and potatoes or something. I can’t be bothered to find out what a clove of garlic might add to my log or something like that. I guess some personalities are better suited for it.
            I used to seriously post here, now I prefer to troll.

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            • #7
              Originally posted by DaisyEater View Post
              Well it seems to be working for you. You've started losing again. You were stalled for a while, no?
              I was 169 when I started PB in Jan. I was 178 when I started Whole 30 April 1. I was 169 when I weighed in again May 1. Not sure if it counts as losing weight. I am 178 again. Fluctuating between the same 10 lbs is obnoxious!

              I've only lost 20 lbs in the last year, as opposed to 60 lbs the year before. I'm afraid that I've been trying to lose weight for so long that I've done something to my system & it won't give up the ghost, kwim? I know the last 20 lbs are the hardest, but I stare at my gut and thighs, and know I've got the weight to lose-- SO WHY WON'T IT GET LOST?

              Whole 30 was great for breaking me of my relationship with the scale (I only weigh in when I want to update my HRM for an exercise where I know I'll be burning a lot of cals-- like yesterday's 9 mi walk, or when I do 5k races), as well as establishing a general disinterest in most things I used to crave (mainly dairy & chocolate).
              --Trish (Bork)
              TROPICAL TRADITIONS REFERRAL # 7625207
              http://pregnantdiabetic.blogspot.com
              FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

              Comment


              • #8
                My first thought was that you may need to eat more. 1200 Cal/day is really low, especially if you're doing any kind of lifting weights. I know it's different for men and women, but my GF has been eating ~1500 on slow days and ~2000 on workout days and losing consistently.

                Also, don't let a stall or uptrend on the scale frustrate you. I've been bouncing between 235 and 240 and back for 3 solid months, but people keep telling me I'm looking skinnier all the time.

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                • #9
                  If I can thank PB for anything, it's dropping from a size 8 to a 4 in jeans. Weird part? My measurements have not changed (my gut is still 30 inches), and it's the same brand I've always worn. MAKES NO SENSE! Maybe my butt is shrinking. I don't measure my butt, LOL. Just gut, hip, and thigh. I do want to be able to say "I lost 100 lbs", but I think being happy with the way my gut & thighs look is more important to me. I'm just afraid I've been losing weight for so long that I physically can't anymore, even though the fat is there.
                  --Trish (Bork)
                  TROPICAL TRADITIONS REFERRAL # 7625207
                  http://pregnantdiabetic.blogspot.com
                  FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

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                  • #10
                    Goal weight x 10 for daily calories

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                    • #11
                      On days when you're training, eat above your BMR. On days when you're not, eat below it. Do what works, and experiment. One day of eating over or under what you should is not going to do permanent damage. I had to experiment a LOT with caloric intake before I discovered what works for me personally, and advice other people gave me just didn't do it. I wouldn't go below 1200 if you're not IF on purpose. I probably ate about as much as you did (1300-1400) when I was losing, and lost 40lbs in 4 months.

                      Please don't be offended, I'm just curious - You say you are 5'5", 170lbs, and a size FOUR in jeans??

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                      • #12
                        Originally posted by secretlobster View Post
                        On days when you're training, eat above your BMR. On days when you're not, eat below it. Do what works, and experiment. One day of eating over or under what you should is not going to do permanent damage. I had to experiment a LOT with caloric intake before I discovered what works for me personally, and advice other people gave me just didn't do it. I wouldn't go below 1200 if you're not IF on purpose. I probably ate about as much as you did (1300-1400) when I was losing, and lost 40lbs in 4 months.

                        Please don't be offended, I'm just curious - You say you are 5'5", 170lbs, and a size FOUR in jeans??
                        Yup! I started in a size 24w. I just recently (like last week) tried on a pair of 4s and zipped them up comfortably. I didn't buy them, but I looked good! Faded Glory brand. I'm afraid to buy any other. They'd probably be 16s, LOL

                        oh and as for the goal weight x 10 = calories thing... that would be about what I'm eating right now! I want to get down to a lean, mean 148.
                        --Trish (Bork)
                        TROPICAL TRADITIONS REFERRAL # 7625207
                        http://pregnantdiabetic.blogspot.com
                        FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

                        Comment


                        • #13
                          I need some of those Faded Glory jeans!!!

                          I'm 5'4" and 162 lbs. I'm an 11-12. Not fair

                          Should add that my navel measurement is 34" and my front-fanny-pack measurement is about 40 inches!
                          Newcomers: If you haven't read the book, at least read this thread ... and all the links!
                          http://www.marksdailyapple.com/forum/thread17722.html

                          F/49/5'4"
                          Jan. 1, 2011: 186.6 lbs PBSW Mar. 1, 2011: 175.8 lbs
                          CW: 146.8 lbs
                          GW 140 lbs
                          A proud member of PETA: People Eating Tasty Animals

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                          • #14
                            Weight x 10 is what I've been told for calories too, either to maintain or goal weight x 10 to lose. There is also the idea that if you eat below your BMR, your body doesn't have enough to maintain basic motionless life, senses it, and then holds onto any weight it has. I'm not sure if I believe that or not though.

                            All in all, I try to keep above my BMR, but well below my calories expended once moving around and all that stuff is calculated in. So far, it seems to be working.
                            Fighting fibromyalgia and chronic myofascial pain since 2002.

                            Big Fat Fiasco

                            Our bodies crave real food. We remain hungry as long as we refuse to eat real food, no matter how much junk we stuff into our stomachs. ~J. Stanton

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                            • #15
                              My BMR is about 1450 calories. I'm eating about 1600-1700 (macros about 65, 20, 15), but walking, exercise biking (both moderate, not high intensity) and some body weight stuff nearly every day. I figure I burning off 300-400 cals. not including whatever I burn without thinking. I'm losing, on average, about 5 lbs a month.
                              Newcomers: If you haven't read the book, at least read this thread ... and all the links!
                              http://www.marksdailyapple.com/forum/thread17722.html

                              F/49/5'4"
                              Jan. 1, 2011: 186.6 lbs PBSW Mar. 1, 2011: 175.8 lbs
                              CW: 146.8 lbs
                              GW 140 lbs
                              A proud member of PETA: People Eating Tasty Animals

                              Comment

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