I have been reading about BMR recently and need a couple of things cleared up. Last year I lost 40 pounds and have been maintaining for several months. Now I'm ready to start a new goal. Since I'm in a healthy weight range now I feel like I need to understand the math better so that I make sure I am eating enough but not too much for my new goal. It was much simpler to get a deficit when I weighed more.
Here is my understanding, please tell me if I am on or off track.
My BMR calculated online is approx 1500. That would be the amount of calories I would need to sustain my weight (5'5'' 21 year old female, 149 pounds) if I were basically comatose. Multiplied by 1.2 to account for a sedentary lifestyle means I need about 1800 calories a day to maintain my weight.
I exercise and burn about 300 calories, five days a week. On these five days that puts me at 2100 calories for my total daily expenditure.
If I want to lose 1 pound per week I need to have a 500 calorie deficit daily. Does this mean that on the five days I am exercising I should be eating 1600 calories (500 below 2100) or does it mean I should be eating 1300 calories (500 below 1800) ?
The past two days I have been back to regularly tracking (stopped while maintaining). Yesterday I did a home workout and burned approx 250 calories and ate approx 1300 calories, and today I jogged and burned approx 300 calories and ate approx 1600 calories even though my goal was 1300 because I was so hungry throughout the day. This makes me wonder if I'm not eating enough to sustain my activity level.
I realize that Spark automatically calculates this stuff for me and gives me the range but I don't think that I am inputting my activity level goals and stuff correctly. It says I should be burning 560 calories a week and eating 1200-1550 per day. I want to exercise 5X a week because it makes me feel good but I don't know how to change all of this.
I just want a handle on the math so I can finally understand what my body really needs to be healthy.
| current weight: 157.0