How can I lose weight with a BMR of 1270?

[ACandleOnAGinBottle]

My BMI is 30 and I need to lose 14 Kg.

What is your TDEE? You need to set your calories somewhere between the two.

Aim for high protein and do a decent amount of exercise.

I came to say tdee too. And log everything you eat (but not exercise you do) on My Fitness Pal.
tdeecalculator.net/

My TDEE is 1,756

You must be short like me! I'd aim for between 1400 - 1500 calories.

Do you exercise? It really makes a difference for me.

Yes I am short, only 5". I have been dieting and feel so unwell, I think I might have taken it too far and eaten too few calories, but I just feel desperate about losing weight now.

Oh, exercise is not my favourite thing but I force myself to do a workout 3 ties a week and a walk a fair bit, but the last couple of weeks I have had zero energy and have felt extremely lightheaded.

Building muscle by lifting weights has made a huge difference to how much I can eat (as well as other positive changes like better posture, increased mental health). I'd really recommend it.

I’m a month into a vague version of Fast 800 and finding it brilliant! I’ve lost 6kg already and don’t feel at all hungry, I think due to keeping protein above 40g per day. 5’3”, started with BMI of 30 so similar to you.

What will help is exercise to help you gain muscle - this will raise your TDEE and help with things like core strength and bone strength. It is very much a long term thing but if you start a strength training regime with suitable vitamins and a balanced diet you will notice results within a month if you are consistant.

Thank you all. I am looking for a weights dvd as I type. I usually quite like Jillian Michaels.
@FudgeSundae, how can you tell what 40 gr protein look like, I mean, how do you know if you're eating above that?

@ACandleOnAGinBottle

Thank you all. I am looking for a weights dvd as I type. I usually quite like Jillian Michaels. *@FudgeSundae*, how can you tell what 40 gr protein look like, I mean, how do you know if you're eating above that?

You can do the maths, eg if you buy a pack of chicken it will tell you how many grams of protein are in 100g of chicken. But I use my Fitbit app which does a lot of it for me. I think you can use it without a Fitbit, and it’s free

@HopeToSeeYouNever

Building muscle by lifting weights has made a huge difference to how much I can eat (as well as other positive changes like better posture, increased mental health). I'd really recommend it.

This is the answer OP. Higher muscle mass will increase your resting energy expenditure allowing you to eat more, and the actual doing of the exercise obviously increases your activity levels which can also help a bit.

Forget calories. Do intermittent fasting and low carb.
I’ve been a yoyo dieter for years and have lost 36 lb doing this, and only every plateau if I cheat. It’s like a bloody miracle.
Look up DR Jason Fung on you tube, or read good book The Obesity Code.
My daughter has done nothing but restrict her eating to a 12 hour window and had lost 7 lb in about 3 weeks.
It’s really a way to exit the fire roller coaster.

1600 calories, 100g protein, 10000 steps per day, resistance training 3x a week so you don’t lose the muscle you already have. Steps to increase energy expenditure. Don’t eat back calories expended.

Don’t rely on muscle though. It takes a very long time to build one pound of muscle and even then the additional calories burned are small. You’ll need to make sure you eat plenty of protein so that when you are losing fat you are not losing muscle at the same time.

I can't do intermittent fasting at the moment due to feeling very dizzy/vertigo.
I am going to use MFP. What macronutrient split should I go for?