At 4'11'' and 101 lbs, I was eating 1300calories a day -- it's a very restricted diet, but it's better than my original 800-900calories a day before I finally learned about proper nutrition. Also, I was still in my paranoid state so I based that on my worst RMR.
| Activity Factor | Category | Definition | BMR | RMR |
|---|---|---|---|---|
| 1.2 | Sedentary | Little or no exercise and desk job | 1516 | 1343 |
| 1.375 | Lightly Active | Light exercise or sports 1-3 days a week | 1737 | 1539 |
| 1.55 | Moderately Active | Moderate exercise or sports 3-5 days a week | 1958 | 1734 |
| 1.725 | Very Active | Hard exercise or sports 6-7 days a week | 2179 | 1930 |
| 1.9 | Extremely Active | Hard daily exercise or sports and physical job | 2400 | 2126 |
2. Special thanks to http://tableizer.journalistopia.com/tableizer.php for converting my Excel spreadsheet to HTML table.
Based on the table above, in order to maintain my weight, given that I am moderately active (?), I need to eat 1958calories. That's a big jump from 1300calories so
I'm restricting it to 1600calories and see what happens in a week. If I start losing fat again (and do not lose muscle), then I'll keep at it until I hit a plateau. I'll further increase my calories after that until I'm eating 1900-2000calories.
As far as I understand, RMR is the "never ever eat less than this". So basically, I'm still eating less than required. But given that I have a desk job and I'm fairly inactive 8-10 hours a day because of this, I think 1600 is pretty decent.
Amateur advice
If you're currently eating less than your RMR, I suggest first step is to increase your food intake (remember all your "what to eat"s and "what not to eat"s) until you meet that requirement. Increase it by 100-150calories a day. That's about an additional grilled chicken breast fillet, or 2 slices of bread, or 2-3 bananas, or 1-2 servings of protein shake, or a steamed tilapia, or half a cup of rice... you get the idea.
How much do you eat in a day?
Is it too much, too little?
What is your goal?
See Skinny Fat for all Skinny Fat rants, raves, and information.
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