Hi! Im currently female, 5’2, and 135.6 lbs. I just did an RMR test, and I was wondering if someone can help break it down for me. My dietician recommends 1200 calories and my metabolism showed to be 20% slower than girls my age and height. Does this sound reasonable?
by HappyStrain9387
2 Comments
Your maintenance is around 1750 if u exercise and are active. You might need yo be in the 1000 to 1150 range to lose weight. These numbers are very common in petite female.
Hey girly, dietitian here. So REE is what your body needs for its heart to beat, to blink, to talk, to breathe, etc. lifestyle and activity will account for day to day activity without exercise. Then exercise added onto it will equal your total energy needs. I did your energy needs using Mifflin St Jeor and it gave me a similar result. So with this paper the dietitian gave you means you will maintain your weight if you eat 1756kcal per day. You will not gain, you will not drop fat. Now you’ll see water weight change +- 3-4lbs per day. Water weight can change a lot so that’s why when doing a weight loss diet, pay attention to your clothes and not necessarily the scale. Now you don’t won’t to maintain, right? Let’s do some math. To maintain your weight PER WEEK you’ll need 1756×7=12,292kcal.To lose one lb per week we must subtract our maintenance by 3,500kcal. 1lb of fat= 3,500kcal. So, 12,292-3,500=8,792kcal per week needed for 1lb weight loss per week. Now divide that by 7 and we get 1,250kcal per day to lose 1lb per week. This is why your dietitian told you that. They didn’t tell you 1100 because below 1200kcal is where we begin seeing micronutrient and even macronutrient deficiency. It’s a thin line. I want to add something into their recommendation. Please be sure to take a gender specific multivitamin per day to ensure you aren’t missing out on any micros okay? Just to be safe. Also prioritize protein intake. I’m 24 and there’s a reason I’m on this sub. I check my muscle mass often to make sure I’m not losing muscle. When you are in a calorie deficit, especially as severe as this one, your body may began breaking down muscle to use for energy and depletion of cells. We don’t want that haha. I hope this helped.
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