Trying to understand my BMR and calorie deficit

[BoockCake]

Hello... I started cutting a week ago and got confused about the calorie deficit. It has been awhile since my last cut.

My BMR is 2,000. The past couple of days I have been eating 1500 calories a day.

I am now coming to my senses and realize that I'm not eating enough.

I am trying to lose 1 pound a week. I go to the gym 3-4 times a week and lift weights for about an hour.

How many calories should I be taking in a day? I got confused because BMR calculator is what you need if you're just laying in your bed all day.

[BoockCake]

For reps!!

[khrono]

For reps!!

BMR varies everyday since you dont burn the exact same amount of calories every day.

that being said 1500 seems pretty low id upp it to atleast 2000 and get an average weigh in every week until 1-2 pounds lost, doing that will give you your "true" BMR

[Strykr69]

You could probably just eat 1800-2000 and cut what you're looking for, you only need a 500 calorie deficit per day and on gym days you probably burn close to that with general everyday exercise like walking added.


Ignore my stats, I just really like food

[noobydooby]

assuming your BMR is correct, you have to add on calories for your daily activities. for starters, multiply BMR by 1.2.. then subtract 500 calories = daily target calories. monitor your weight for 2 to 3 weeks and adjust your calorie intake accordingly. or if you are more active, you can adjust the the activity factor to 1.3 to 1.5. nothing about this is exact.. so regular monitoring and patience is the key. BUT it really does work. i've been losing 1lb per week for 20 weeks now. and for the past 3 weeks, i've learned enough about my body and nutrition that i've stopped counting calories but still kept losing weight.

Hello... I started cutting a week ago and got confused about the calorie deficit. It has been awhile since my last cut.

My BMR is 2,000. The past couple of days I have been eating 1500 calories a day.

I am now coming to my senses and realize that I'm not eating enough.

I am trying to lose 1 pound a week. I go to the gym 3-4 times a week and lift weights for about an hour.

How many calories should I be taking in a day? I got confused because BMR calculator is what you need if you're just laying in your bed all day.

[RocknRollMuscle]

assuming your BMR is correct, you have to add on calories for your daily activities. for starters, multiply BMR by 1.2.. then subtract 500 calories = daily target calories. monitor your weight for 2 to 3 weeks and adjust your calorie intake accordingly. or if you are more active, you can adjust the the activity factor to 1.3 to 1.5. nothing about this is exact.. so regular monitoring and patience is the key. BUT it really does work. i've been losing 1lb per week for 20 weeks now. and for the past 3 weeks, i've learned enough about my body and nutrition that i've stopped counting calories but still kept losing weight.

this.

also

1) calculate your TDEE not your BMR.
2) Every TDEE is simply an estimate. Your final total depends on types of food you eat (thermal effect of food) and activity level.
3) Start with 500-700 and check every 2 weeks or so. If body weight not showing signs of dropping or no change in morror - drop calories more. However with 500-700, there's good wiggle room so EVEN if you miscalculate TDEE (and your accurate with calorie intake) fat loss would be a bit slower but not stopped.
4) Buy a body media/bodybugg/fitbit if you want more accurate count of your daily calorie burn. Though those online calculators are usually fairly accurate.

[Beatletown]

We are pretty much the same height and weight although I am a lot older. My maint is 2500 or there abouts. I aim for 2000 and don't add in exercise. The workouts don't burn a lot of cals. Keep it rock steady for a few weeks weigh yourself and adjust. Measure everything and be strict.

[Tommy W.]

Add daily cals burned in activities to BMR. Take that number and deduct 500. Use that.