The results are in from my metabolic assessment!
Per my test results, my resting metabolic rate (RMR) is 1,208. Which means, if I were to lay in bed all day without moving, my body would burn 1,208 calories just keeping me alive. This result is actually higher than my previous test result. The test I underwent back in May estimated my RMR at 1,165.
This could mean one of two things, either I’ve somehow managed to increase my metabolic rate, or it’s just a margin of error thing. These tests aren’t 100% accurate, so one or both results could just be off a bit. Either way, both results are close to the estimate most online RMR calculators have given me in the past.
Now that I know my new RMR, I can figure out how many calories I need to eat each day to lose weight – once I’m ready to take that step that is. In order to do that, I need to calculate my total daily energy expenditure (TDEE). My TDEE is my RMR*, plus whatever calories I burn throughout the day through exercise and just going about my daily activities.
Instead of using a lifestyle multiplier like most online TDEE calculators use, the wellness center used the number of calories I burn by taking 15,000 steps a day as my lifestyle calories. During my previous test, we looked up how many calories I burn through exercise on MyFitnessPal, and averaged it out over seven days in order to include it in my TDEE, but since I’m still struggling with working out consistently lately, we decided not to include it.
The example below includes my exercise estimate from my previous test.
RMR: 1,208 calories Lifestyle calories for 15,000 steps per day: 500 Exercise calories: 114 (7-day average for 6 workouts per week) TDEE (total of the 3 above): 1,822 calories
Google says that a pound of fat = 3,500 calories, so I need to burn 500 – 1000 calories per day to lose 1 – 2 lbs per week. I can get there by either cutting the amount of calories I consume each day by that amount, or increasing the amount of calories I burn by doing more exercise. Since I’ve already included my exercise in the “equation” above, I have to subtract my desired weight loss calories from my TDEE to get my daily calorie goal for weight loss, like so:
TDEE: 1,822 calories Calories subtracted for goal of 1 lb of weight loss per week: 500 Daily calorie goal: 1,322 calories
I chose to only subtract 500 calories a day for a goal of 1 lb of weight loss per week because subtracting 1,000 calories for a goal of 2 lbs per week would put me under my RMR – and conventional wisdom says you should never eat less than your RMR each day. Plus, let’s be real, eating 822 calories a day would not only be unrealistic and unhealthy for me, but it would also just plain suck. I love food; I’m not giving it up for a an extra pound a week. I’m in this for the long haul, not a quick fix.
I also don’t want to lose more than 1 lb a week, so once I’m ready to commit to my calorie goal, I’ll start tracking my weight and calories in a TDEE spreadsheet I got from r/loseit. My calorie goal is just an estimate, so I’ll likely need to readjust it as I start to lose weight (or not) in order to stay at a 1 lb per week loss. I know it may sound crazy or dumb to not want to lose weight faster than that, but I promise there’s a method to my madness. I’ll share my reasoning in a future post(s).
Final step count: 15,041
I cut it way too close “yesterday.” I didn’t reach 15,000 steps until 11:56 pm, after speed-walking for what felt like an hour around the house like a crazy person. I’m still so amped up from trying to beat the clock that I can’t fall asleep.
I refuse to do that again today. No matter what, I have to stay on top of my steps and make sure I’m moving more throughout the day. But first, I need to sleep.
Current step total: 0
Current step goal streak: 10 days Previous step goal streak: 1 day Longest step goal streak: 6 days
*Most online calculators will use your basal metabolic rate (BMR) instead of your RMR to calculate your TDEE. It’s no big deal, they’re basically the same thing.