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Advice on BMR and calories?



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SPARKLE422
SparkPoints: (645)
Fitness Minutes: (694)
Posts: 6
1/24/13 1:48 P

Thank you for breaking it down that way. I figured I should eat more, yesterday I did. I'll try that now and see what happens. I'm thinking it's not working at my current calorie range, so the only way to go is up. I'll let you all know how it works out!



UNIDENT
Posts: 33,498
1/24/13 1:37 P

I'm going to put this in caps. I'm not shouting, it's just a very important key point. YOU DO NOT EAT YOUR BMR.

That is not what BMR is for or how you use it.

Your BMR is 1338, so you burn about 1600 a daiy through daily activity.

Your exercise is 585*4x/week = 2340 = 334 per day on average.

So now you're burning 1994 per day.

At your weight, you want a very small daily deficit. Sorry, while the site lets you set 2lb/week as a goal, you're not fat enough to achieve that.

A half a pound a week goal would be a daily deficit of 250.

Your ideal intake is around 1750. You should range that up and eat between about 1600 and 1900 daily.

You're not losing because you're not eating enough.



DRAGONCHILDE
SparkPoints: (56,178)
Fitness Minutes: (14,204)
Posts: 9,570
1/24/13 11:25 A

You have a range for a reason. Use it to experiment with what works for you. Most likely your gain was a result of a sodium overdose... did you eat out a lot? Even making healthy choices in your average restaurant will result in water weight gain.

You don't need to eat a specific single number, your body is not a calculator! Some people find it helpful to eat at the top of their range on workout days, and at the bottom on non-workout days. Experiment to see what works for you.

Edited by: DRAGONCHILDE at: 1/24/2013 (11:25)


SPARKLE422
SparkPoints: (645)
Fitness Minutes: (694)
Posts: 6
1/24/13 11:03 A

Thanks for the responses. My calorie range is 1200-1550 on spark. I went to Miami 2 weeks ago and when I left I weighed 134.4 and when I came home I weighed 136.2. I was only there for a day and a half. I figured I didn't eat enough calories, but now that I gained it, it won't go back to the 134's. I'm wondering should I eat more than 1338 a day. On exercise days, how many calories should I aim for? And on non-exercise days should I stay at the 1338 mark? Thanks in advance.



DRAGONCHILDE
SparkPoints: (56,178)
Fitness Minutes: (14,204)
Posts: 9,570
1/24/13 10:46 A

While it is true that exercising can cause you to gain weight temporarily, it has nothing to do with muscle gain. :) Muscle is built over months and years, not weeks, and you can't really add muscle mass that could be measured while eating at a calorie deficit.

Here's the explanation for why you may be seeing an upward shift:

www.sparkpeople.com/community/ask_the_expe
rts.asp?q=68


Give it some time. Make sure all your fitness goals are properly entered, and you have a reasonable weight loss goal set so that you're not undereating, and trust the process. It can take as much as 6-8 weeks for healthy lifestyle changes to show up on the scale, particularly when you're exercising for good health.



CBR0422UNCW
SparkPoints: (2,725)
Fitness Minutes: (65)
Posts: 117
1/24/13 10:39 A

Well, you're working out enough that you may be gaining some muscle (which weighs more than fat. Have your measurements changed any?



ALORTA
SparkPoints: (7,310)
Fitness Minutes: (3,449)
Posts: 310
1/24/13 10:39 A

did you set the goals correctly?
If your BMR is 1338 (i'm 5'3", 26 and 150, and my BMR is 1469, so I'll buy that), and you are eating 1330 calories... that's why you're not losing anything.
The site should have given you a range (1200-1550, i'd assume)... and with exercise, you should be good to lose weight.
Having said that, my scale fluctuates several kilo a day, so don't worry too much, also, did you start exercising in jan (or increased it then)? You might be gaining muscle mass! How are your other measurements? I've lost 3 lbs (also not thrilled about the slow progress), but my waist/hip ratio plummeted from over 8 to 7.6 since I joined (right before new years)...
I've been doing my work out for over a month before I joined though. When I first started Insanity I stayed without much change for nearly a month because as I was losing, I was gaining muscle.



SPARKLE422
SparkPoints: (645)
Fitness Minutes: (694)
Posts: 6
1/24/13 10:20 A

Hi, I hope someone can offer advice, I really need some. I've been using this site since the beginning of January and have not lost an ounce, I've actually gained. Here's a quick background on me. I'm 42 yrs. old, 5'2", and today's weight is 137. When I started this my weight was 134. I would like to go back to 125, but I the scale won't move. I workout, running on the treadmill 4 days a week for 4 miles each burning about 585 calories a time. Other days I may do yoga or weights. According to spark people my BMR is 1338. I have been extremely diligent tracking food every day, staying in the 1330 range, some days over slightly. There is no rhyme or reason to this. Some days if I eat around 13?? The scale will go up or down. If I eat 14?? It may go down. So then I think I should eat more. But then it goes right back up. Yesterday I told myself I was going to eat around 1600 and see what happens. Well this morning I'm up .8lbs. I did the HCG diet 2x in the past and have spent a long time eating low carb( which I haven't done in months), or eating below 1200 a day, that I think I messed myself up. For the last 3 months I have tried to eat more regular and this is where it got me. In October I weighed 125. I just want to get this under control.



 
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