Thanks for your information. I calculated my BMR a few weeks ago using the Katch-McArdle formula (BMR based on lean body weight) as it seemed the most accurate to me.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
I did the formula for myself & got the following
I weigh 154 lbs & 23.4% body fat (lean mass=118 lbs ~54kg)
My BMR= 370+ (21.6 x 54) = 1536
Calculating my TDEE (total daily energy expenditure)
I fall into this category: Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
So 1536 x 1.55= 2380 calories TDEE
It suggests not dropping more than 1,000 calories from your TDEE & states -500 is a good place to start. The max drop in calories (-1,000) would be 1,380 calories/day for me & I think I would starve! I currently eat 1600 (take more than give) calories/day.
The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men. I understand that if I drop my calories too low my metabolism will slow down as it kicks into “starve” mode and will hang on to those few calories even stronger. (That’s my theory anyways)
I have a feeling that maybe I am just expecting too much too soon and just re-evaluate where I am in a couple weeks. It’s just disappointing to compare myself to some of these people who seem to drop fat & gain muscle like it’s their job. Thanks for the advice! I’ll let you know if I ever get some real abs!
