hey, hows this sound to you.... i am mostly aiming for fat loss.

My BMR is 1000 (low i know, im very short) so im aiming for 700cal.

Breakfast
rice protien shake - 135 + rice milk = 200

Snake
1 apple - 100

Lunch
almonds - 100
1 piece of fruit - 100

dinner
vegies - 200

what do you think??? BTW, im vegan

There is really no way you should be eating 700 calories a day IMO. Its far too low for anyone.

I think you are forgetting about your
activity factor. for a moderately active person
the BMR is normally multiplied by an activity factor of
1.55, which would put you at 1550 calories a day
which is a bit more sane...

I could not find a calculator but here is an extensive link
regarding BMR/activity factors.
http://www.shapefit.com/basal-metabolic-rate.html

Shahar.

awesome link, thanks, that makes heaps more sence

you will defintily lose weighto that plan....there wont be any fat loss...but your body will start to eat your organs...what you posted is a breakfast for me..

vegan isnt the most optimal for body composition change but it cna be done...look into other sources of protien..

morning star farms, boca, quorn all make some food pruducts that cna be used..tofu tempeh all good sources(for a vegan)
do a little bit of recearch

you will defintily lose weighto that plan....there wont be any fat loss...but your body will start to eat your organs...what you posted is a breakfast for me..

vegan isnt the most optimal for body composition change but it cna be done...look into other sources of protien..

morning star farms, boca, quorn all make some food pruducts that cna be used..tofu tempeh all good sources(for a vegan)
do a little bit of recearch

i get where your coming from and will definatly add more protien. However, i have heard alot about soy and the effects it has on your thyroid (slowing it down). so i am not to sure about that. However tempeh is definatly a good option because it has not gone through the same processing as tofu and many other soy products

i get where your coming from and will definatly add more protien. However, i have heard alot about soy and the effects it has on your thyroid (slowing it down). so i am not to sure about that. However tempeh is definatly a good option because it has not gone through the same processing as tofu and many other soy products

I have heard from many, many sources that the hype about the bad effects of soy protein is untrue. I have no problem with soy and eat it at least 4x a week. Try edamame (i think they are just soybeans in their raw form); they are delicious with just a touch of salt and are a great source of fiber, protein and unsaturated fats. The kind I buy have 12g protein per half cup. Or, as you probably already know, you could try to find a vegan soy protein powder. Or both.

what are your goals...??...someone who seems to be as small as you are cant possibly need to cut??...maybe post some pictures so we can get an idea of what you should be doing...

i sucsesfully cut for 9 months using soy protien...i ate boca burgers alot..edamame, hummus, textured vegetable protien....there are alopt of choices

I hope that all of you realize that even if you eat soy and it "works for you", doesn't mean that it isn't detrimental to your goals. For instance, I can eat trans saturated fats within my macros and lose fat. Does that mean it's helpful? Don't slap me as saying that soy and trans saturdated fats are identical. What I am saying is that because you may think or feel that it is good for you, does not make it the truth. There's enough research out there to show the negative effects of soy. There are also studies that show the lack of effects. However, the fact that there are studies showing that there are cases of negative effect should be enough to deter you from using it in most or all forms. While soy is contraversial, the other sources of protein you mentioned are decent.

Are you a vegan from a moral standpoint, or a dietary one? I would consider whey. Yes, it is from an animal source. However, it is yielded as a waste product to other dairy products, and in most cases is thrown out. Increasing the amount of whey consumption in the economy will not affect the primary cattle source.

My BMR is 1000 (low i know, im very short) so im aiming for 700cal.

im vegan

Height? Weight? On surface it sounds bad, Women, IMO, should never go below 1000 calories period unless a doctor orders it, and no doctor is going to tell you to do it.

BTW: beginners' stickies explains BMR. And you don't look that short in pic gallery

I'm not convinced that there's anything terrible about soy. Until such a time as the scientific community show me reasons to avoid it, I consider it a useful food that adds to the variety of proteins eaten.

The one downside of most soya foods, as far as I know, is the relatively high fat content, which means it has the same disadvantages as nuts. Moreover, it is largely omega-6 fat, which might make it harder to fit into a balanced diet. But these things can be overcome with some careful planning and moderation - or by using fat-free protein blends that include soy isolate.

hey, thanks for replying everybody.

My hight is, 4'7 and my weight, 107lbs.

(i have read the stickys many times, and still get the same result)

i am fine with eating more than 1000cal, i just dont know if i can go over that.

also thanks to everybody who wrote about the soy products... i will start eating them again and see how it goes.

tree

note: i posted some pictures in the media gallary if you need to look.

Women, IMO, should never go below 1000 calories period unless a doctor orders it, and no doctor is going to tell you to do it.
That sounds silly. There's not really anything special about women, as compared to men. Calories should be estimated based on height and activity level. If you're taller than 5 feet, then your ideal weight is about 100 pounds, and that advice would make sense.

4'7" is quite short. My ten-year-old is 4'9" inches tall. I don't know what your "ideal" weight would be, because the charts I checked start at 4"10", but you need to calculate your TDEE (http://www.femalemuscle.com/nutrition/calculate.html) to estimate your calorie needs, not your BMR.

It's difficult for a vegan to meet her nutritional needs. Your protein seems very low, and I would recommend you add in some beans to your diet. Check out some vegan-friendly websites for some advice.

Here's a couple:
Vegetarian Eating (http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Vegetarian_eating?OpenDocument)
So you wanna be vegan (http://www.soyouwanna.com/site/syws/vegan/veganFULL.html#para2.7)

That sounds silly. There's not really anything special about women, as compared to men. Calories should be estimated based on height and activity level. If you're taller than 5 feet, then your ideal weight is about 100 pounds, and that advice would make sense.

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The developers of the BMR tables think there is a difference. They found one after many people of both sexes were tested and the regression formulas developed. Now the 1000 calories for women and the 1200 calories for men as a standard ground floor was based on the works of Dr. Eleanor Whitney. Check out her book Nutrition: concepts and controversies 2003 and Understanding Nutrition 2001.

Back to soy.......... Soy shouldn't propose any problems, UNLESS you are on a thyroid medication. Soy can interfere with different types of thyroid medication.

I also agree that you need more calories. You'll waste away eating so little.

i am fine with eating more than 1000cal, i just dont know if i can go over that.

I'd definetly recommend you do. The American College of Sports Medicine's minimum advised calorie intake for an adult woman is 1200. Between your BMR and activity level multiplier, that should still result in you cutting fat.

M@

Unless you are 4,6" and about 75 lbs I expect your BMR is more than 1000--or should be, anyway.

Unless you are 4,6" and about 75 lbs I expect your BMR is more than 1000--or should be, anyway.

Good point, just plugged the numbers in for a 4' 7", 107 lb, 23 year old, female and got a BMR of 1264 (http://health.discovery.com/tools/calculators/basal/basal.html).

M@

I'd definetly recommend you do. The American College of Sports Medicine's minimum advised calorie intake for an adult woman is 1200. Between your BMR and activity level multiplier, that should still result in you cutting fat.

M@
Did they tell us what they recommend for men, was it different?

Did they tell us what they recommend for men, was it different?

Yup, 1800 for adult males.

M@

Did they tell us what they recommend for men, was it different?
M@'s calculator recommended 1273 for a 4'7" 107 pound male vs. 1264 for a woman with the same stats.

I assume the small difference is because of inferred body fat percentage.

M@'s calculator recommended 1273 for a 4'7" 107 pound male vs. 1264 for a woman with the same stats. I assume the small difference is because of inferred body fat percentage.
It just depends, a 5'9" man and woman both at 170lbs, 21 years old. The man's BMR is 1859, while the woman's is 1620. I suppose that difference is due to fat also. Just in the tables (http://www.bmi-calculator.net/bmr-calculator/).