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  • Posted On: 05-28-18, 1:40 pm (EDT) #1

    Question about BMR for fat loss

    May 28, 2018, 1:40 pm

    Hi all,

    So, Ive been over weight all my life, tried dieting and half assed exercise in the past but had no success. About 2 years ago I decided to take it serious, started going to the gym 4-6 times a week doing mainly strength training and lost nearly 4 stone (56lbs), Im now hitting a plateau.

    Im trying to clean up my diet more and and am trying to be in a calorie deficit. I am currently 119kg (262lbs) 5'11 and 35 years old, my BMR at rest is around 2300 Kcals.

    If i want to be in a 500 Kcal deficit I am looking at eating 1800 Kcals per day.

    My question is.....

    if I exercise and burn off lets say 1000 Kcals per day does that mean I can then eat 2800 Kcals per day and still be in the same 500 Kcals deficit?

    At the moment I am doing about 90 mins exercise per day and (according to Samsung health app) I am burning over 1000 Kcals. But I am still only eating 1800 Kcals.

    Is this why I have hit a plateau? Do I need to eat more?

    I do seem to be gaining more lean muscle slowly but the fat doesnt seem to be going anywhere. 

    Hope that all makes sense :)

    Thanks in advance

    Steve

  • Posted On: 05-28-18, 4:58 pm (EDT) #2

    Question about BMR for fat loss

    May 28, 2018, 4:58 pm
    Posted by: Stevebedford

    Hi all,

    So, Ive been over weight all my life, tried dieting and half assed exercise in the past but had no success. About 2 years ago I decided to take it serious, started going to the gym 4-6 times a week doing mainly strength training and lost nearly 4 stone (56lbs), Im now hitting a plateau.

    Im trying to clean up my diet more and and am trying to be in a calorie deficit. I am currently 119kg (262lbs) 5'11 and 35 years old, my BMR at rest is around 2300 Kcals.

    If i want to be in a 500 Kcal deficit I am looking at eating 1800 Kcals per day.

    My question is.....

    if I exercise and burn off lets say 1000 Kcals per day does that mean I can then eat 2800 Kcals per day and still be in the same 500 Kcals deficit?

    At the moment I am doing about 90 mins exercise per day and (according to Samsung health app) I am burning over 1000 Kcals. But I am still only eating 1800 Kcals.

    Is this why I have hit a plateau? Do I need to eat more?

    I do seem to be gaining more lean muscle slowly but the fat doesnt seem to be going anywhere. 

    Hope that all makes sense :)

    Thanks in advance

    Steve

    Hey Steve.

     

    To be in a deficit, you should be eating less than your BMR in motion. Your BMR at rest would be what your body needs if you do nothing at all basically during the day. If you're still training 4-6 days a week, you need to be accounting for that so that you're not in too big of a deficit.

     

    So yeah, what you're saying about the 1000 calories burnt during exercise example makes sense. If you're still eating 1800 calories while burning 2800 though, then the deficit is probably too big. That kind of thing is good for fast weight loss, but it also makes you hit plateaus fairly quickly. Believe it or not the best thing to do is probably slowly increase your intake a little bit, but play around with your macros. If your carbs are high-ish, dropping them might be a good idea.

     

    Do you know what your current macros are?

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