is the BMR wrong for my build? Topic

U1188537428 02/12/21
I'm hoping that someone can help me out. I really think that the BMR numbers are wrong in this app. I have my age, sex, height and weight all correct. I chose sedentary as my activity level, because i sit at a computer all day, with a target to lose 1lb/week, and my exercise calories are not being added into my allotted calories. I walk 3-4 miles every morning on the treadmill at a fairly quick pace (over 4mph), so I am definitely burning some extra calories there, and I do some intense yoga a few times a week. The weight plan has me at a 500 calorie deficit daily.

This has worked really well for me and i've lost about 17lb so far (since May), usually because I ate below my allotted calories every day. The issue that I am running into is since I am within a few pounds of my goal, i have allowed myself to go over on occasion, but usually by less than 150 calories, and only a few times a week at most. I have noticed that if I go over 2 or 3 days in a row by just this small amount, my weight starts to creep back up again. With the 500 calorie deficit, plus my daily walk, I should be losing weight even if i go over by 150 calories. If I keep my calories under my allotted amount I continue to lose weight. I am very careful and measure or weigh everything. If I were to eat the BMR calories with no deficit, I would be back to where I started in a few months.

I know that BMR is only an estimate, but there doesn't seem to be any way to tweak the baseline calories in the app for my particular body. Why is this happening?

Dietician 02/12/21 replied to U1188537428
Hello U1188537428-
Congrats on your 17# weight loss! How are you feeling?

Regarding your question about BMR calorie calculation in MyNetDiary-
The app uses the Mifflin, St. Jeor predictive equation to estimate your BMR. Certainly, it would be most accurate if everyone had their BMR measured by a trained technician using well-researched equipment. Because that is not possible, the app's developers and Dietitians believe the Mifflin St. Jeor is the best equation to use across all user groups. It has been demonstrated to be 5% more accurate than Harris-Benedict Equation.
With this in mind, there will be some individuals in which the equation over-estimates their needs and some in which it under-estimates their needs.

It sounds like you know your body well and found a great diet/activity/calorie routine for weight loss. Now, you are experimenting to find the right one for maintenance. I understand it can be very frustrating when the numbers don't match up and when the scale does not reflect your hard work. I hear this from many clients I work with in the clinic and over the web. I would suggest the following:

1. Resume to consuming your weight loss calorie budget + 75 extra calories/day (I don't have access to your account or records so I don't know your specifics)
2. Increase your planned activity on the days you want to eat more or eat higher-calorie items.
3. Make sure to look at the scale results over a 1-2 week time. It is very common for body weight to fluctuate from day to day based on hydration, bowel habits, the sodium content of your daily food choices, medication interactions, hormones, etc.
4. Focus on other measures of success besides the numbers- Many individuals find they are happier with their progress if they take body shape measurements in addition to weighing on the scale. Is your waist smaller? Are your thighs more toned? With this weight loss, how is your energy level? How are other health markers such as blood pressure, arthritis pain, blood sugar? Focusing on these other markers can help you stay the course and not get as discouraged.

Finally, here is some additional information on how MyNetDiary does its calorie calculations:https://www.mynetdiary.com/planning_weight_and_calories.html
Hang in there~ Joanna (MyNetDiary Dietitian)

NanaKaren 05/08/21
When I did a beginner body builder challenge, I too was frustrated with the little weight loss I was having. But I had a good coach that kept me at it. It took a months before my body finally gave in. Plus I learned that with all the workout I was doing in need to be close to eating my full calories, just need to be more times I ate not the more at the plate when I ate. Everything was measured. So my fats for the day I tried to get the amount I needed through the day, and if I reached the amount early then I was done for the day! Same with carbs! If you do a lot of workouts you need to be on the heavier side of your protein. It takes the longest to digest. It took me to plan my eating schedule between the time I woke up to just before I went to bed (yes a weed schedule) that really convinced my body that I was not starving it, that it finally gave up the fat!

NanaKaren 05/08/21
Plus your muscles need repair and food when your done with your workout - protein is what you want for this

NanaKaren 05/08/21
My body is a Endomorphs, so I use my proteins to be close to 40-45% of my daily intake

U1189938852 05/08/21
Love the question and knowledge sharing there. Thanks!

is the BMR wrong for my build?