Keep in mind that BMR only covers your calorie needs if you were to spend all your time laying in bed. Depending on how active you are in your regular (non-exercise) activity, your actual calorie expenditure will probably be at least 30 higher than that (more if you have a job that keeps you on your feet a lot), and then you have your exercise calories to add on top of that.
When you are getting fairly close to your goal weight, it isn't realistic or practical to try to lose 2 pounds per week. If you lower your calorie intake much below your BMR level, your body will try to slow down your metabolism to compensate. So, the best bet is to keep your minimal calorie intake very close to your BMR level, and then increase your exercise and activity if you want to burn some extra calories. Aiming for about .5 to 1 pound of weight loss per week is realistic.
Hope this helps.
Coach Dean
SPARKETT 11/24/06 1:54 P
Help. Because of my age,ht,wt, and the fact that I'm female, my current bmr is only 1300 kcal's per day, and will be 1200 kcals once I reach goal. How can I adjust my nutrition to reflect 1000kcals? Ok, so I'll have to take vitamins....
