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So here is a formula that I got from dana3lynn:
"Here is a chart for measuring what each individual needs and if you lower what you get by 500-1000 then you are on the right track. Hope this helps. 1500 is what I am suppose to eat to create a 1000 calorie deficit. Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years) Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years) Note: 1 inch = 2.54 cm. 1 kilogram = 2.2 lbs. Example: You are female You are 30 yrs old You are 5' 6 " tall (167.6 cm) You weigh 120 lbs. (54.5 kilos) Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below: Activity Multiplier Sedentary = BMR X 1.2 (little or no exercise, desk job) Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk) Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) Example: Your BMR is 1339 calories per day Your activity level is moderately active (work out 3-4 times per week) Your activity factor is 1.55 Your TDEE = 1.55 X 1339 = 2075 calories/day"
I weigh 203 lbs, which is 92 kg.
I am 5'6", which is 168 cm.
I am 30 years old.
I am moderately to very active.
So according to this formula, that makes my BMR 1699.
It makes my TDEE (wait, what does TDEE stand for?) range from 2633-2931.
So, according to the formula, to get a 1000 calorie deficit, I ought to be eating from 1633 to 1931 calories per day, depending on how active I am.
I don't want to be a slave to numbers or formulas but I find this one very interesting nonetheless. It is about what I am eating right now although I am still not counting exactly.
Its funny because I had been using the fatsecret calculator to compare my calories in to calories out. According to it, I already had a 1000 calorie deficit. According to this formula, I wasn't even close.
If the formula accurately describes the needs of my own body, that would explain my lack of progress up until recently.
Thanks, dana3lynn. :)
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