I am an 18 year old 5'7 male and weigh 220 pounds. For the past 2 week I have been working out 6 times a week either playing sports or lifting weights for about an hour. I've read that BMR is overestimated for heavy people so I don't know exactly how many calories I should eat to lose weight at a healthy rate. On BMR calculators, I have been getting around 3000 calories a day to maintain weight, but it may be off. I have been trying to eat around 2200-2300 calories a day. Can someone tell me whether I should eat more, less or just keep doing what I am doing. Thanks in advance.
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BMR estimation for overweight people
The indirect calorimetry is the best method to measure your energy expenditure (BMR). Unfortunately, most of the time it is not possible to measure your BMR, which is why prediction equations to estimate BMR are used. Most BMR equations are originated from samples of North American and European populations and may provide high BMR estimations for those who live in different environments (for example in tropics).
It is considered that the equation of Harris and Benedict, which is used in BMR Calculator, estimates the resting energy expenditure with accuracy of about 10% in about 80-90% of healthy people.
According to the study "Are basal metabolic rate prediction equations appropriate for overweight and obese adolescents?", "The Harris and Benedict equation was the only one [of four] showing no differences between measured and predicted BMR" (Rev Bras Med Esporte vol.11 no.3 Niteroi May/June 2005).
Theoretically, if you eat 2200-2300 calories a day you will have lost about 1 to 1.5 pound by the end of the week. You should monitor your weight. If you see that you are losing about 1 to 2 pounds a week, you are on the right track.
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