Been working on losing weight, it took me 2 years of procrastinating and asking questions here and there and everywhere, but I finally came up with a diet. At the present moment what I'm doing is, I calculated my BMR(base metabolic rate, basically that means the calorie amount you burn just by existing, but check this website or google it if you need to know more http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php
), and the formula I found for men is 66+ (6.23X 225[my current weight]) + (12.7 X 69[my height in inches]) -(6.8 X31[my age]). According to that formula my BMR is about
2133 calories a day.
Now, the theory goes, you need to eat more than your BMR, and use exercise to get your calorie burn above the amount that you eat, in order to safely lose weight. Allegedly, if you eat less than your BMR, your body will go into starvation response and cannibalize muscle mass in order to reduce calorie consumption, which means you'll lose weight, but not lose fat.
Now, my question is, does anyone know any more about the starvation response specifically? Right now I'm consuming around 2500(to stay well above 2133) and burning around 3200/day . That's a deficit of 700 or so, and since there are 3500 calories in a pound of body fat, that's a loss of a pound per week, more or less( I eat a tad more liberally on the weekend to keep cravings down through the week, since I'm eating fruits and vegetables throughout the week). More specifically, what I'm trying to find out is, how much can I push the envelope? I'm not looking to eat under BMR, but I would like to increase my physical activity in order to push calorie burn to around 4000 per day.(At present, I walk 3 miles a day which adds about 344 direct burned calories to the mix. I could probably hit 4000 or so by doing 3 miles 3 times a day, morning, afternoon, night). That would be a deficit of 1500 and would still only add up to about 2.15 pounds lost in the Mon-Friday period. In other words, are you safe on the starvation response as long you eat above BMR, even if you do a heavy amount of calorie burn activity?
As it happens, anyone who knows the answer I'm looking for probably knows the above much better than I do, but I figured I'd post the whole spiel so everyone else knows what I'm talking about!