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Understanding my BMR affects my weight
If my BMR is 2443.7 how can I figure out what right calorie intake would be right for me to lose weight?
Thank you both for answering my question. I really do appreciate it and your time taking to explain to me on understanding my BMR.
COMMUNITY LEADER
BMR is your Basic Metabolic Rate; this is the amount of calories your body uses for basic functions, such as heart rate, digestion, brain activity, kidney, liver and other organ functions.
In order to lose weight you have to eat less than your BMR. Typically, it's recommended that you cut 500 calories/day to lose 1 pound/week (1 lb = 3500 calories; 500 calories/day X 7 days = 3500 calories.) Or you can cut 250 calories and expend 250 calories via exercise.
In your case, you'd drop your calorie intake down to about 1943. If you exercise you will lose weight that much quicker.
If you drink sodas, exchange them for water. Eliminate sugary foods and those made from white flour (breads, pasta). Exchange white rice for brown rice. Eat mostly veggies, as most of them are "free" since they contain so few calories, you can really fill up on them, without busting your calorie budget. Also make sure you get plenty of lean protein, such as that found in lean cuts of meat (including beef), chicken, fish, low fat dairy (milk, cheese, yogurt) and eggs. Make sure you include some of the healthy fats, as they help keep you satisfied. Those include olive oil, sunflower oil, coconut oil, avocados, nuts and seeds. Watch sodium intake as too much sodium can cause fluid retention, which in turn causes weight to go up or stay the same.
Of course, exercise should be a part of losing weight, since exercise builds muscle and it's muscle that burns fat.
I'd also recommend that you have some simple blood tests done to be sure you don't have hypothyroidism, which is a main cause of weight gain/inability to lose.
In order to lose weight you have to eat less than your BMR. Typically, it's recommended that you cut 500 calories/day to lose 1 pound/week (1 lb = 3500 calories; 500 calories/day X 7 days = 3500 calories.) Or you can cut 250 calories and expend 250 calories via exercise.
In your case, you'd drop your calorie intake down to about 1943. If you exercise you will lose weight that much quicker.
If you drink sodas, exchange them for water. Eliminate sugary foods and those made from white flour (breads, pasta). Exchange white rice for brown rice. Eat mostly veggies, as most of them are "free" since they contain so few calories, you can really fill up on them, without busting your calorie budget. Also make sure you get plenty of lean protein, such as that found in lean cuts of meat (including beef), chicken, fish, low fat dairy (milk, cheese, yogurt) and eggs. Make sure you include some of the healthy fats, as they help keep you satisfied. Those include olive oil, sunflower oil, coconut oil, avocados, nuts and seeds. Watch sodium intake as too much sodium can cause fluid retention, which in turn causes weight to go up or stay the same.
Of course, exercise should be a part of losing weight, since exercise builds muscle and it's muscle that burns fat.
I'd also recommend that you have some simple blood tests done to be sure you don't have hypothyroidism, which is a main cause of weight gain/inability to lose.
Depends what you are eating. I eat maybe 4000 calories or less a week due to a poor appetite (insulin resistance has suppressed my appetite) but I'll only lose weight if I avoid the sugar. Insulin is the boss! Check out the book Good Calories Bad Calories by Gary Taubes....
"For decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. Yet despite this advice, we have seen unprecedented epidemics of obesity and diabetes. Taubes argues that the problem lies in refined carbohydrates, like white flour, easily digested starches, and sugars, and that the key to good health is the kind of calories we take in, not the number. In this groundbreaking book, award-winning science writer Gary Taubes shows us that almost everything we believe about the nature of a healthy diet is wrong."
"For decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. Yet despite this advice, we have seen unprecedented epidemics of obesity and diabetes. Taubes argues that the problem lies in refined carbohydrates, like white flour, easily digested starches, and sugars, and that the key to good health is the kind of calories we take in, not the number. In this groundbreaking book, award-winning science writer Gary Taubes shows us that almost everything we believe about the nature of a healthy diet is wrong."
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