Understanding Your BMR and TDEE
Your Basal Metabolic Rate (BMR) of 1700 is the energy your body expends on basic, involuntary functions such as breathing, circulation, and cell production. This is the number of calories you would burn if you were to rest completely for 24 hours. However, since daily life includes movement and digestion, your Total Daily Energy Expenditure (TDEE) is a more accurate figure for determining your calorie needs. Your TDEE is calculated by multiplying your BMR by an activity factor. This is the crucial next step in understanding how many calories you should eat if your BMR is 1700.
How to Calculate Your TDEE from a BMR of 1700
To find your TDEE, simply multiply your BMR (1700) by the number that best matches your daily activity level.
- Sedentary (little or no exercise): BMR x 1.2 = 2,040 calories
- Lightly Active (light exercise/sports 1-3 days/week): BMR x 1.375 = 2,338 calories
- Moderately Active (moderate exercise/sports 3-5 days/week): BMR x 1.55 = 2,635 calories
- Very Active (hard exercise/sports 6-7 days a week): BMR x 1.725 = 2,933 calories
- Extra Active (very hard exercise/sports & physical job): BMR x 1.9 = 3,230 calories
Once you have your TDEE, you can adjust your caloric intake to match your specific goals, whether that's losing, maintaining, or gaining weight.
Calorie Targets Based on Your Goals
For Weight Loss
To lose weight, you must consume fewer calories than your TDEE, creating a caloric deficit. A safe and sustainable goal is to create a deficit of 500 calories per day, which typically results in a loss of about one pound per week. Aggressive deficits can slow your metabolism and cause fatigue.
- Sedentary (TDEE ~2,040): Aim for around 1,540 calories daily.
- Lightly Active (TDEE ~2,338): Aim for around 1,838 calories daily.
- Moderately Active (TDEE ~2,635): Aim for around 2,135 calories daily.
For Weight Maintenance
To maintain your current weight, you should eat a number of calories roughly equal to your TDEE. This provides your body with the energy it needs for all its functions and daily activities. A moderately active person with a BMR of 1700 would aim for approximately 2,635 calories a day.
For Muscle Gain
To gain muscle mass, you need to consume more calories than your TDEE to create a caloric surplus. A surplus of 200–500 calories per day is often recommended to promote muscle growth without excessive fat gain. It is also crucial to ensure a high protein intake to support muscle synthesis.
- Moderately Active (TDEE ~2,635): Aim for 2,835–3,135 calories daily.
- Very Active (TDEE ~2,933): Aim for 3,133–3,433 calories daily.
A Comparison of Calorie Needs and Goals
| Activity Level | Maintenance Calories (TDEE) | Weight Loss Calories (-500) | Muscle Gain Calories (+300) |
|---|---|---|---|
| Sedentary | 2,040 | 1,540 | 2,340 |
| Lightly Active | 2,338 | 1,838 | 2,638 |
| Moderately Active | 2,635 | 2,135 | 2,935 |
| Very Active | 2,933 | 2,433 | 3,233 |
Practical Steps and Considerations
Prioritize Nutrient-Dense Foods
Focus on consuming nutrient-dense foods rather than just counting calories. A 1700-calorie diet of whole foods is more sustainable and beneficial than the same calorie count from highly processed items. Incorporate lean proteins, complex carbohydrates, and healthy fats to fuel your body and promote satiety.
Listen to Your Body
These calculations are estimates. Your actual calorie needs may vary based on factors like genetics, sleep, stress, and muscle mass. Pay attention to how your body feels. If you're constantly fatigued or hungry during a deficit, you may need to increase your intake slightly. Regular self-monitoring is key.
Importance of Consistency
Consistency is more important than perfection. Missing your target by a few calories on one day won't derail your progress. The key is to adhere to your plan over the long term, making small, sustainable adjustments along the way. Your progress will likely be slow and steady, which is the healthiest approach.
Conclusion
For someone with a BMR of 1700, the ideal calorie intake is not a single number but a range determined by your activity level and goals. First, calculate your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by an activity factor. Then, adjust your calorie intake to create a deficit for weight loss, match your TDEE for maintenance, or create a surplus for muscle gain. Remember that these are starting points and should be combined with a balanced diet and regular exercise for a healthy, sustainable approach to managing your weight. For more information on creating effective nutrition strategies, consider exploring resources from reputable health organizations like the Dietary Guidelines for Americans.
What if I'm not seeing results?
If you're not seeing the desired results, several factors could be at play. First, ensure you're accurately tracking your intake. Second, your TDEE may be different than estimated; adjust your calories up or down by 100-200 and monitor your progress. Lastly, consider factors like sleep and stress, which can influence hormones and metabolism.
Is 1700 calories a good amount for weight loss?
If your BMR is 1700, eating 1700 calories would only maintain your resting body functions, but you'll burn more due to daily activity. If you are lightly or moderately active, eating 1700 calories will likely put you in a good deficit for gradual weight loss.
Can I eat exactly 1700 calories if my BMR is 1700?
Eating exactly 1700 calories if your BMR is 1700 would mean you are consuming your basal metabolic needs but not factoring in any calories burned from daily activity. As a result, this would create a slight caloric deficit, likely leading to very gradual weight loss over time.
How can I increase my BMR?
While you can't drastically alter your BMR, you can give it a gentle boost by increasing your muscle mass. Muscle tissue burns more calories at rest than fat tissue, so strength training and building lean muscle is an effective way to raise your BMR over time.
Should I consult a professional?
Yes, consulting a healthcare professional or a registered dietitian is always recommended, especially if you have underlying health conditions or want personalized guidance. They can help you create a safe, effective, and sustainable plan based on your unique needs and goals.
How many calories is a safe deficit?
A generally accepted safe and effective deficit for weight loss is 500 calories less than your Total Daily Energy Expenditure (TDEE), not your BMR. This approach results in a gradual weight loss of about one pound per week without causing adverse health effects.
What's the difference between BMR and TDEE?
BMR is your Basal Metabolic Rate, representing the calories burned at complete rest to sustain basic bodily functions. TDEE is your Total Daily Energy Expenditure, which includes your BMR plus the calories burned through all physical activity, including exercise and daily movement.
How do I ensure I'm eating enough protein?
To ensure you're eating enough protein, focus on including a protein source with every meal. Examples include lean meats, fish, eggs, dairy, and plant-based options like legumes and tofu. A daily intake of 130-164 grams is often recommended for muscle maintenance and fat loss.
