500 Calories Less than BMR
I am a petite 44 year old women who is 5'1.5" tall and I weigh 107 pounds. I have had eating disorders for over 20 years.
I want to eat healthy and
boost my metabolism without gaining weight. My goal is to lose fat and
From what I have read; you are typically supposed to eat 500 calories less
per day than your BMR.
The problem is, my BMR is 1193. That means I would be eating 700 cals a day.
I would assume that would put my body in starvation mode and I would not be
able to gain muscle. I need to know how many cals I need to eat per day to
achieve my goals. I am so that I will gain weight if I eat too many calories.
I have been down this road before and I know if I see myself gaining, I will
go back to starvation. This is what I am trying to avoid.
Can you give me some words of wisdom? I appreciate your time. Thank
"500 Calories Less than BMR"
You most likely misunderstood what you read. For someone to say and/or
publish "you're typically supposed to eat 500 less than your BMR" is an
utterance which represents complete hogwash to say the very least.
The number 500 is an arbitrary number used because of convenience.
Since there are 7 days in a week and 7 days of eating 500 calories less than
your maintenance levels conveniently equals 3,500 calories. 3,500 Calories just so happens
to be exactly how many calories a pound of fat represents.
An example using basic math will show you just how ridiculous that statement
is. Say with your BMR you went on a hike that burned 1200 calories.
Then you would have to eat 500 calories less than -7 for that day?
Maintenance Calories vs. BMR
Your BMR or Basal Metabolic Rate is how many calories your body burns daily
for bodily functions at rest (think as your lying in a bed w/out moving all day)
such as breathing, organ function, brain function and digestion.
Any activity other than laying in bed adds calories to your daily calorie
expenditure. This includes walking to the car, watering the lawn,
exercising in the gym, etc.
You can calculate your activity
calories which add to your total daily caloric expenditure when added to your BMR.
So for example, say your BMR is 1193 and your
daily activity calories add 700 more extra calories to your BMR. This means your
maintenance level of calories for that day would be 1893 calories. In this
case, if your goal was to lose 1 pound of fat in a week, you would have to eat
1393 calories per day as long as you maintained the physical activity which
created a daily caloric expenditure of 1893 calories.