Do I eat less than the calories of my BMR to loose weight?

[ttinkk]

I'm so confused
Hoping for help
I'm 37 -5ft 7 and weigh 10 stone 11
I'm trying to loose weight
My Bmr is 1403
And my sedentary is 1683
Now the only exercise I do is 10,000 steps a day ( 1 hour walk a day )
I've been told that base my calories off sedentary
So does that mean i need to eat 1183 cals a day (500 cal a day under to loose 1b a week )
But then I've read don't eat less than under Bmr

What do I eat ?

You need to eat less than your TDEE - the 1683

Less than BMR is very much not a good idea.

I's start at about 1200-1300 and see how you get on over 6 weeks or so.

I might be stating the bleeding obvious, but do make sure you record accurately (everything, including drinks, condiments and the odd left over chips or whatever from DC's plates) and that you measure your portion sizes - as you're unlikely to know, for example, what 30g of cheese looks like. Also remember that quality of food matters - smaller amounts of UPF might hit the right number of calories, but a move to a less-processed diet with plenty of variety will achieve the same and be much better for your wider health

If you do 10k steps a day you are not sedentary for a start.

BMR is the calories you burn just by existing, TDEE is your energy expenditure including movement and activities etc.

It's trial and error really don't start too low so anything below 1200 is stupid. Start at 1600 for a few weeks and see if the scales go down, if you're losing weight with that great, keep going. If not lower a bit more and try again, and so on and so on until you have the number you need to lose weight.

I was reading a thread on here and it said 10,000 steps don't class as exercise as it's just normal activity and to class yourself as sedentary -that's where I got confused
I'm going to try 1450 and see if I loose on that I think

Whoever said that is wrong! 10k steps at a good clip if you're going out and walking purposefully for an hour would put you in the active category.

Doesn't really like seem to you need to lose weight, as your BMI is very healthy

What is your motivation in losing weight as it doesn’t sound like you are overweight?
If you want to look/feel better it might be easier to achieve through targeted exercise/weight training.
If you do try to lose weight then as you must be quite near your target weight you need to do it very slowly. Start with 1600 calories for three weeks. If you lose stick to that, if not reduce to 1500. Keep going like that till you are the desired weight then stick to those calories forever.
The danger of eating 1200 calories for a short period and then stopping is that you will gain back more than you lost.

I was always under 10 stone and 2 years ago I put a little weight on
I'm quite happy with how I look but would love to get down to 10 stone again

If she starts at 1600 she ain’t loosing any weight any time soon,

@Janieforever she doesn’t need to lose it anytime soon, she wants to lose a small amount. If she does it quickly she is likely to gain it and more back just as quickly. She needs to work out what her calorie allowance will be going forward at a lower weight. If she eats that she will very slowly lose the weight she wants to but keep it off.

Based off the information the OP has provided then yeah she will, I know it's unpopular on here but women do not need to go straight to a VLCD in order to lose weight.

I would be more than happy loosing 1/2 pound a week as long as it's something

When I was at your weight, I am same height, I had to eat 1400 with gym 3/4 times a week to lose more.