TDEE/BMR HELP ME PLEASE!

[Belindabelle]

Hello looking for some advice and you lot seem to be pretty knowledgeable when it comes to this.

last week I decided that enough was enough and I had to tackle my weight. I am almost 45 weigh around 16st and it is now or never. For years I have been doing low carb. I understand and believe in the theory of low carb and love the food but I just dont seem to lose weight.

I have been doing a lot of research on here and elsewhere and 5/2 seems to be really popular, not just for weight loss but for the health benefits of fasting. This led me to MFP site and learning all about BMR and TDEE.

So my BMR is 1753 and my TDEE is 2104 per day or 14728 per week. I then read that in order to lose 2lbs per week you need to create a deficit of 7000 cals! This would leave me with only 7728 per week or 1104 per day. If I manage to do 5/2 I would have 6728 cals for 5 days. This seems really low to me but low carb has not been working and needs must. 2lbs per week seems like a sensible amount to aim for.

Then I did some more reading and apparently you should never eat less than your BMR or your body does not have enough energy to carry out basic functions including losing weight. It seems you should only reduce by 20% of your TDEE. For me this would be a reduction of 421 cals per day leaving me with 1683 per day(slightly under BMR) or 11781 per week. If I do 2 days at 500 cals this leaves 5 days at 2156 calories. I am having trouble believing that I will lose weight eating that amount of food.

Basically I am totally confused and dont know what to do. The more I learn the less I know. I thought the bigger the calorie deficit the more weight you would lose. I mean look at vlcd's like Cambridge and Lighter Life. But it seems that if your calories are too low you don't lose weight. I could understand this if you were only slightly overweight but I have about 5 stone to lose to get into the normal range.

I don't know if I should stick to the lower calories and aim for 2lbs per week or do I take a leap of faith and eat the higher amount and see what happens.

Thank you for reading this ramble. I really want to just get on and get this weight off once and for all.

A good recommendation from some of the experiences fasters (this doesn't include me - I only started in late Feb!) is to set your non fat day calories to your TDEE as if at your ideal weight. So using the calculator linked in the OP to the main thread instead of entering 16 stone you enter 11 and eat the recommended calories shown for five days and fat for two. This has the added bonus of resetting your appetite to the intake you will have at goal and hopefully make maintenance easier!

I think most of us have found that there is quite a bit of trial and error. Maybe experiment with the above for a fortnight and if no joy (noting it may not be weight you lose but inches so take measurements) adjust.

Loads of super advice and support on the main thread!

Good luck!

Don't eat fat for two days!! FAST

Belinda Don't worry, 5:2 is very simple and health is our priority.

For you:
. On 2x FDs, eat 500 cals total
. On 5x NFDs, eat to TDEE, either your current 2100 cals or for your goal weight. BUT do not go below 1800, so you remain comfortably above current BMR.

You can eat whatever kind of food you want, any day - low carb / low fat / vegan / paleo / ready meals / ..... switch around as you wish.
You can have treats on NFDs; just be sensible.

Lots of info in the OP on the MainThread44

Come and introduce yourself there, lots of support and advice. We're very friendly.

Thank you so much.

There is so much information out there. I am probably over analysing it.
2x500 and 5x2000 sounds like a good plan.

Belinda
Monday = 500 calories
Tuesday = 1900 calories (TDEE less 10%)
Wednesday = 1900 calories (TDEE less 10%)
Thursday = 500 calories
Friday = 2000 calories (TDEE)
Saturday = 2300 calories (TDEE plus 10% - allows
Sunday = 1900 calories (TDEE less 10%)

24 weeks a year of strict fasting
24 weeks a year of pretty good fasting
4 weeks a year of hedonism