BMR (basal metabolic rate)
TW: Calories counting, weightloss calculations
Disclaimer: I’m 5′10, 20 and Currently 216.8 - weightloss can be easier at higher weights because you have more weight to carry around.
Y’all know about your basal metabolic rate right??? Like the amount of calories your body just burns functioning, breathing, pumping blood to your heart and other basic functions?? You know that if you eat 500 calories, and burn 300, that you haven’t magically gained “200 cals”??? Because it sure seems like y’all don’t sometimes??
I’m 5′10, and 217lbs - my basal metabolic rate is 1834. My body burns 1834 calories doing basic functions - even if I weighed 100lbs, it would burn 1300 calories daily. This is without ANY movement, activity ect.
But BMR is a baseline - if you want to know how many calories you are expending per day - use a TDEE (total daily energy expenditure) calculator.
Using those same inputs from before - and if I’m moderately active ( working out 3-5 times a week) I burn 2884 calories per day. if I was 100lbs, it would still burn around 2000 per day.
--------So we all know that 3500 calories is equivalent to a pound ---------
So if I eat even 1000 cals a day (oof I know a lot) - I’m still in a deficit of 1884 calories. This includes exercise 3-5 days a week
-1884 x 7 days = -13,188 calories
13,188 calories divided by 3500 calories (1 pound) = 3.7
I’d lose 3.7 pounds. In one week. Still eating 1000 cals. Almost 4 pounds.
---------Even if I was significantly lighter ------------
say I was 100lbs - so that would mean I’d be in a -1000 deficit
-1000 x 7 days = -7000 cals
-7000 dived by 3500 = 2 you’d lose 2lbs in a week. Eating 1000 calories
All this is to say, if you need to eat more than 400, 500, 600 calories - please do. You will not screw up. You can do this - if you need help with these calculations feel free to drop me a message. Also - our bodies weights fluctuate. Most times, the scale will not steadily drop day to day. If you are consistent - I promise you will see a difference. <3
