Okay. so what is BMR? What is TDEE?
Well, lets back track just a little. Remember how I hit a plateau? Well, I was really down about it and was offered advice from my challenge group. I cut out rice, went completely gluten free and low carb. I haven’t weighed myself since getting the advice (was challenged by my coach to wait until the end of the month to weigh myself…and I will) but I have noticed changes.Then I started running…to which I am addicted majorly. Even though I can barely make it 90 seconds running…but I am getting better.
Anyways, what was I saying.
Oh yeah, so because I started running I wondered should I increase my calorie intake on MFP. I asked my challenge group and was shocked with the answer.
How many calories one ACTUALLY burns can vary & is hard to have an exact number. Apps and gadgets like fit bits and HRM are about 60-70% accurate. There is a range of calories one should know– and I have a great blog post to help you find that range on my blog: www.fatmomtofitmom.com called “first things first” I have links to tools to help you find your BMR & TDEE (all explained there!). I recommend you eat within that range when calorie counting.
You can click over there (its my coaches blog – don’t mind giving her some love) but I’ll break it down the way that I understand here.
Calories – its energy.
BMR (basal metabolic rate) – its the lowest amount of calories you should be eating per day. The base amount. Like doing nothing but watching TV and making a dent in the couch lowest amount of calories you should be eating for the day.
I was eating below 1900. What I should be eating 2100. See? My body was thinking that I was starving myself and was keeping the fat that I did eat (the low amount that I was) and storing it for later.
Now if you’re thinking I’m wrong well, lemme take something from Fat To Fit Mom:
if you are eating below your BMR, cause of whatever lie you have bought into, but you are so frustrated cause eating should= losing weight OR you say, well I’ll eat less for like 2 weeks and I can drop 5lbs and then I’m fine. Let me school you some more. Dropping your calories will make you lose weight, but the drop on the scale is going to be water weight or worse, muscle loss!
So find out your BMR people! Here is the link I used to figure it out: BMR Calculator. Now if that link doesn’t work just type in BMR calculator in your search engine and I’m sure you’ll find a good one.
So heres the other word: TDEE (Total daily energy expenditure) the maximum calories you can eat in a day – depending completely on how active you are. Here is the TDEE Calculator I used, but I’m sure you can do the same of typing it in a search engine and you can get a good one.
I would recommend hitting several of them so you can get a general idea of where your calorie intake should be. For example; for me I should be between 2100 and 3600. I know, huge gap right? But I won’t be hitting 3600 calories anytime soon. Maybe if I do a marathon or something, but I’ll stay around 2300. Now at least I won’t be starving myself anymore! I will definitely let you know about my weight loss since figuring this out.
Current weight: 298
Goal weight: 200 – I’m reaching for it but honestly I’ll be happy with anything below 230
Dietary plans: counting calories and low carb; not eating after dinner, working out on an empty stomach
Workout plan: walking, exercise bicycle, yoga, running
Reason for: to be healthy and happy and there for my kids