BMR!!! Eating To your BMR... No Matter What!

[lisabinil]

Here's an excerpt from the Ketogenic Diet by Lyle McDonald. It may help some to determine their calorie levels.

"A better method
The above example shows us that setting caloric intake relative to bodyweight (or by
creating a deficit as some percentage of maintenance levels) would be more individualized than
using an absolute deficit (such as 1000 calories below maintenance) or an absolute caloric intake
(such as 1200 calories per day).
The method recommended in this book is to set caloric intake relative to either bodyweight
or maintenance levels. It assumes that maintenance calories have either been determined with
a food diary, or estimated from the equations in section 2. It also assumes that the total caloric
deficit includes exercise. For a 500 calorie/day deficit, whether an individual reduces food intake
by 250 cal/day and increases activity by 250 cal/day or eats at maintenance and increases
activity by 500 cal/day, the deficit will be considered to be the same. Note that this only applies
as long as some form of exercise is being done as numerous studies have found that reducing
caloric intake without exercise causes muscle loss and a drop in metabolic rate.
When starting a fat loss diet, calorie levels should be restricted no more than 10-20% below
maintenance levels. This caloric deficit can be generated by decreasing food intake or increasing
activity with exercise. While the typical recommendation for increasing caloric expenditure is
aerobic exercise, we shall see in chapter 22 that weight training coupled with either aerobic
exercise OR a slight reduction in caloric intake yields the best fat loss. For all practical purposes,
there is no difference between reducing calories by 300 per day and expending an additional 300
calories through aerobic exercise. The choice ultimately becomes the dieter’s: whether to eat less
or perform more aerobic exercise. It is the opinion of this author that weight training is NOT
optional on any diet.
From a maintenance level of 15-16 calories per pound, reducing calorie levels by 20% yields
a calorie intake of approximately 12-13 calories per pound of current bodyweight. Many diet
books and dieters prefer to use a caloric goal based on goal bodyweight (i.e. 12-13 calories per
pound of desired bodyweight). The problem with this method is that dieters, in their hurry to
reach their goals, invariably set goal bodyweight or bodyfat far too low. Consequently, calories
are set too low and metabolic rate slows down. Therefore, daily calorie levels should be based on
current bodyweight.
Using the values for maintenance calories from the last section we have:
Female at 150 lbs * 15 cal/lb = 2250 cal/day
A 20% deficit yields 2250 * 0.20 = 450 calorie/day deficit
2250 calories - 450 calories = 1800 calories per day
1800 calories/day / 150 lbs = 12 calories/lb
Male at 180 lbs * 16 cal/lb = 2880 cal/day
A 20% deficit yields 2880 cal/day * 0.20 = 576 cal/day
2880 cal - 576 cal = 2304 cal/day
2304 cal/day / 180 lbs = ~13 calories/lb
These levels should be considered starting points only as they are based on averages and
estimations for maintenance calorie levels. [COLOR="Red"]Some individuals may need to reduce calories further
but this should be done cautiously to avoid muscle loss and metabolic slowdown.[/COLOR]"

[neenaE]

OK
This is mine, and now I don't feel so bad about the heavy cream I ate earlier!

1529.25 BMR
x 1.55
2370.33

Now what do I do?
Do I subtract 500 or 1000?

minus 500 is 1870.33
minus 1000 is 1370.33

[lisabinil]

Originally Posted by neenaE

OK
This is mine, and now I don't feel so bad about the heavy cream I ate earlier!

1529.25 BMR
x 1.55
2370.33

Now what do I do?
Do I subtract 500 or 1000?

minus 500 is 1870.33
minus 1000 is 1370.33

As in my previous post you should never restrict that low-500 calorie deficit would be better along with exercise.

[dointhis4me]

Day two down. Cals aren't as high as they should be but there is no way I'll be able to eat anymore tonight

Calories Eaten Today
grams cals %total
Total: 1597
Fat: 103 924 60%
Carbs: 58 170 11%
Fiber: 16 0 0%
Protein: 108 434 28%

How did everyone do today?

[Ilpirata]

Hi Neena!

Now what do I do?
Do I subtract 500 or 1000?

The formula we are using is to subtract either 300 or 500, NOT 1000.

[Ilpirata]

How did everyone do today?

I'm on target, but ts not yet four here in Cali. So far at about 1100 calories. Should get the rest in between dinner and some CO melted in my hot tea toddy later...

I'm REALLY FULL. Still need to eat my afternoon snack but not hungry at all. Its really challenging! Spreading the food out is helping... and if it weren't for the Co I don't know HOW I'd get the calories in!

[dointhis4me]

Originally Posted by Ilpirata

I'm on target, but ts not yet four here in Cali. So far at about 1100 calories. Should get the rest in between dinner and some CO melted in my hot tea toddy later...

I'm REALLY FULL. Still need to eat my afternoon snack but not hungry at all. Its really challenging! Spreading the food out is helping... and if it weren't for the Co I don't know HOW I'd get the calories in!

Wish I liked CO

[Ilpirata]

Wish I liked CO

Aww that's rough! I know there's supposed to be some type that is flavorless... but I don't remember which it is. Are you putting butter on your veggies and mayo on stuff? mayo, butter, ranch dressing... avocado... heavy cream... at lunch yesterday I put like 3 TBS butter on my string beans. Some parmegan cheese. HELLA upped the calories for that little snack.

[Zer]

BMR:2423cals (goal 75%fat, 20%protein, 5%carbs)
Today: approx.2468cals (57%fat, 14%protein, 29%carbs)

Had my hot slosh at 3am...40g protein, 500calories.
Ate again at 9am and 10:30am...
Wish I'd doubled up on protein, cut out carbs!

Had all my calories in me by 10:30am today.

Did fast food while I was out feeling sorry for myself
and burning calories struggling in and out of the car.

Not as hard to hit my BMR:2423cals
as I thought, but I'm done for the day!

Got to refine my FitDay menu. Get accurate counts.

Working on it...it's NOT brain surgery, right?

Thank god, tomorrow is another day!

[Ilpirata]

Good job getting up to your cals Zer... you'll get the kinks ironed out soon and get your carb count down where you want it to. You're really putting in the effort and I know you'll see results!

[Zer]

I'll get my calorie counts figured out soon, as I do not eat a wide range of food. Might still do a tin of sardines later today, for protein, olive oil and no carbs.

Still have all my water to drink! glug glug

As scared as I am of adding weight by eating as much food as my BMR:2423 is likely to call for, I sincerely believe that this is a sound principle. I can do this!

And I *KNOW* that I can do a lot better than I did today, panicking as I did.

[mistic65]

anyone know about how many calories etc in Wendys chicken blt salad.
it has some lettuce, not alot of chopped bacon, slices of cucumber, about 4 cherry tomatoes, and some shredded cheese.
i googled wendys nutritional value, and it said 600 cal, and like 24 carbs, how can that be???

Oh, im not having the yucky dressing it came with, i will mix it with tbls mayo.

[Cyard]

Here are my numbers today:


Total: 2028
Fat: 160 1440 72%
Sat: 57 515 26%
Poly: 30 269 14%
Mono: 45 407 20%
Carbs: 42 99 5%
Fiber: 17 0 0%
Protein: 113 450 23%
Alcohol: 0 0 0%

I did poorly on carbs and fat.

[dointhis4me]

Originally Posted by Cyard

Here are my numbers today:


Total: 2028
Fat: 160 1440 72%
Sat: 57 515 26%
Poly: 30 269 14%
Mono: 45 407 20%
Carbs: 42 99 5%
Fiber: 17 0 0%
Protein: 113 450 23%
Alcohol: 0 0 0%

I did poorly on carbs and fat.

Where are you trying to keep your fat & carbs? IMO your #s look good.

[Zer]

Originally Posted by mistic65

anyone know about how many calories etc in Wendys chicken blt salad. it has some lettuce, not alot of chopped bacon, slices of cucumber, about 4 cherry tomatoes, and some shredded cheese.
i googled wendys nutritional value, and it said 600 cal, and like 24 carbs, how can that be? Oh, im not having the yucky dressing it came with, i will mix it with tbls mayo.

Looks as if you can work out the ingredients at Wendys-dot-com:

Chicken BLT Salad... Iceberg, Romaine and Spring Salad Mix, Grape Tomatoes, Cucumbers, Cheddar Cheese, Bacon Pieces and Diced Chicken

Then there are all the added stuff and condiments...it all adds up.

According to the list of ingredients, there is less chicken by weight than there is bacon. Strange, huh?

[dointhis4me]

Originally Posted by mistic65

anyone know about how many calories etc in Wendys chicken blt salad.
it has some lettuce, not alot of chopped bacon, slices of cucumber, about 4 cherry tomatoes, and some shredded cheese.
i googled wendys nutritional value, and it said 600 cal, and like 24 carbs, how can that be???

Oh, im not having the yucky dressing it came with, i will mix it with tbls mayo.

I replied in the ML as well...

According to their website the Chicken BLT Salad w/o dressing & croutons is

340 cals
19 fat
10 carbs
4 fiber
34 protein



HTH

[mistic65]

Thanks guys, i only at a little more than half of the salad, and even less of the chicken, not as good as i would have liked. Im still gonna add the amounts you gave me, plu tablespoon of mayo.

[Ilpirata]

Cyard,
What program are you doing? If you are doing Atkins (I am) I think your numbers look really good!

[Ilpirata]

Here's what I ate today:

B: Chai Tea with 1 fl oz (2 TBS) heavy cream and 1 Tbs CO

Sn: .5 oz low carb beef jerkey, 1 string cheese

L: 1 C Ground Beef, 1 C shredded lettuce, 3 TBS mayo, squirt of mustard

SN: 1/3 cup green beans with 2 TBS blue cheese dressing

Sn: 1/4 cup Ground beef with 1 TBS blue cheese dressing

D: 1 Cup Chicken breast pan cooked in butter and EVOO. 1 C shredded Lettuce, 12 spears of asparagus, 2 TBS mayonaise.

SN: Celestial Seasonings Vanilla Hazelnut Tea with 1 Fl oz of cream and 1/2 TBS CO.

***********************

Totals for today:
Total: cals-2089
Fat: grams-173 cals from-1557 percent75%
Sat: 62 560 27%
Poly: 50 453 22%
Mono: 48 431 21%
Carbs: grams-20 casl from-57 percent-3%
Fiber: 5 0 0%
Protein: grams-118 cals from-470 percent-23%
Alcohol: 0 0 0%

Its a little more fat and a little less protein than I usually eat. I'm usually closer to 70% fat and 30% protein... It makes sense though since the easiest way to increase calories without having to eat pounds of food is by increasing fat.

Onward Gals!

[muffles]

Strange day for eating today, I ended up eating too many carbs (from veges , but still) and not enough protein. But i did go over my bmr! I was trying a more intuitive eating style.

Breakfast was homemade kumura and pumpkin soup, with bacon and sour cream on top.

Lunch was coconut bark. And more soup.

Dinner was peanut butter chicken wings
cucumber slices

2 coffees and cream




Total: 1782
Fat: 140 1257 71%
Sat: 76 682 39%
Poly: 9 83 5%
Mono: 33 293 17%
Carbs: 76 247 14%
Fiber: 14 0 0%
Protein: 67 267 15%
Alcohol: 0 0 0
Break

Total: 1697
Fat: 138 1245 74%
Sat: 76 680 40%
Poly: 9 78 5%
Mono: 32 289 17%
Carbs: 61 191 11%
Fiber: 13 0 0%
Protein: 64 257 15%
Alcohol: 0 0 0%

[muffles]

Double post!

[Zer]

As I learn more about how to work with FitDay.com to analyze the foods that I am likely to eat, I see that some meals round up to about 500calories - and I'm beginning to see that I can handle ingesting that amount of calories as many times a day as it takes me to reach my BMR:2423cals as well as a 150g protein quota daily to support my current weight (409# today, alas, as weight bounces up from a 402.4# weight a week ago - admittedly a dehydration "low" - sigh! - by a scale-manipilating wishful-thinking dork - yeah, me!).

Time to adjust my stats, face facts, get real about the data my scale gives me!

I'd like to thank you for helping me to get a grip on a number that has been a mystery to me - and that I suspect is the key to unlocking and letting go of the weight that I intend to let go of once and for all with a diligent LC/Atkins plan.

[Cyard]

Hi all! I'm doing Atkins, staying at induction level carbs right now, but eating this that aren't on the "induction" list, like peanuts. I'll go back to OWL soon, but needed to jumpstart myself out of a stall. So, yesterday, my carbs were above 20 and I do try to keep my fat lower than 75%, more like 70%. I guess it wasn't too bad. Does anyone know the "optimal" fat/protein/carb ratios?

[Ilpirata]

Does anyone know the "optimal" fat/protein/carb ratios?

I just tried to research this. I found some information saying that When you are in Induction, the guide is 65% Fat, 5% Carbs, 30% Protein. I'm usually closer to 70 on the fat... will have to see if I can tweak it down towards 65 more but I don't really think its that big of a deal. I think 65-70 for fat is just fine. I'll have to look into this more. I don't think its adressed in the book?

[GME]

Marking my place. I want in on this.

I broke a stall by eating more. Seems crazy, but true. I have to stay vigilant to keep my cals up. If I don't pay attention I tend to creep down.

[Cyard]

I have misplaced my DANDR! GRR....maybe I loaned it out....

[Ilpirata]

I posted in the main lobby about the proper fat/protein/carb ratios for atkins inductions. hopefully some of our wonderful resident nutritionists will chime in with some info.

I also wanted to report that I weighed this morning at 217. I believe I was 218 two days ago when we started this challenge. Of course its just a pound of scale weight which doesn't mean *anything* really. BUT, its reinforcing my comfort level with this whole idea and process.

Hi GME, welcome! I was undereating for months and not losing a pound. I'd rather eat more and not lose than eat less and not lose - and i'm really coming around to believe that this will get my weight loss going again! Looks like you're another twin stat wise for me and Cyard. Interesting!

Zer, I'm so glad you're sticking with this. I really think its important for you to be eating up to your BMR. That way you can readjust it every ten pounds you lose. Like I've said what if you were adjusting your calories downward from the deficit you were eating at before? Where would that leave you calorie wise as you get closer to goal? Lets get this adjusted properly NOW! Its all part of the BIG picture of the whole weight loss journey for us.

[Cyard]

Gina and K, we are triplets This will be extra interesting to see how we all fare. I was down another 0.6 this morning, which, I know, doesn't mean a hill of beans, but made me feel better anyway. With all the cream in my coffee, I'm up a lot calorie-wise already today...but, I forgot my lunch today!

[JerseyGirl1969]

Originally Posted by dointhis4me

WOW I am full!! I have no problem getting my calories high enough on days when I am not eating very clean (for me meaning still lc but fast food, processed stuff, junk such as nuts & pork rinds) but days like today when I am getting my cals from meats, eggs, veggies, etc then its harder. Here's how I did today. BTW, for the time being I am looking at keeping my carbs around 40 or so net.

Calories Eaten Today
grams cals %total
Total: 1878
Fat: 136 1222 67%
Carbs: 57 153 8%
Fiber: 18 0 0%
Protein: 114 457 25%

Just a reminder: EAT CLEAN! Dump the fast food/process JUNK for this to be most effective.

[JerseyGirl1969]

I thought I'd check in on y'all since I feel a little responsibility because I've been vocal about BMR calories.

I am very happy to see two of you seeing a lb or two difference. Hope to see more success.