My WFPB Diet: Day 271–BMR Recalculation!

Me: Help me recalculate my BMR. I’ve lost a lot of weight since I started my WFPB diet in May of 2024.

ChatGPT: To calculate your Basal Metabolic Rate (BMR), we can use the Mifflin-St Jeor Equation, which is widely considered one of the most accurate formulas for estimating calorie needs. Here’s how it works:

Formula:

• For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5 
• For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

What I Need From You:
1. Your current weight in pounds or kilograms.
2. Your height in inches or centimeters.
3. Your age.

….

Your Basal Metabolic Rate (BMR) is approximately 1,684 calories per day. This is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and body temperature.

Next Steps:

1. Activity Level: If you’d like to estimate how many calories you need daily based on your activity level, we can multiply your BMR by an activity factor:

• Sedentary (little or no exercise): BMR x 1.2 
• Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55 
• Very active (hard exercise/sports 6-7 days a week): BMR x 1.725 
• Extra active (very hard exercise/physical job): BMR x 1.9 

2. Let me know your activity level, and I can calculate your Total Daily Energy Expenditure (TDEE) if you’d like!

….

Given your activity level (lightly active), your Total Daily Energy Expenditure (TDEE) is approximately 2,316 calories per day. This is the estimated number of calories you need to maintain your current weight, accounting for your light activity level during recovery.

Adjusting for Weight Goals: 

• To lose weight, aim for a calorie intake below this amount, typically a deficit of 500–750 calories per day for sustainable loss. 
• To maintain weight, aim to consume around this amount.
• To gain weight (e.g., muscle), consume more than this amount, paired with strength training.

….

Aiming for 1,566 to 1,816 calories per day would create a healthy and sustainable calorie deficit for weight loss. 

Here’s how those numbers work: 

• 1,566 calories/day: A larger deficit of about 750 calories/day, potentially resulting in about 1.5 pounds of weight loss per week.
• 1,816 calories/day: A smaller deficit of about 500 calories/day, typically leading to about 1 pound of weight loss per week. 

Important Notes: 

1. Sustainability: Choose a target calorie level that feels manageable. A smaller deficit (closer to 1,816 calories/day) might be easier to maintain long-term without feeling overly restricted.

2. WFPB Diet Advantage: Whole, plant-based foods are naturally lower in calorie density and higher in fiber, making it easier to stay full while eating fewer calories.

3. Protein and Nutrients: While staying in a calorie deficit, ensure you’re getting enough protein and essential nutrients to preserve muscle mass during weight loss.

Me: I want to reach my BMI weight zone by June. At what weight do I recalculate my BMR to achieve this?

ChatGPT:
It’s s a good idea to recalculate your BMR at major weight milestones or about every 10–20 pounds lost, as changes in weight significantly affect your BMR. Here’s a guideline for when to update your calculations:

1. Set Milestones: Recalculate your BMR:

• When you lose 10 pounds (e.g., at 183 lbs, then 173 lbs, etc.). 
• Or after every 5–10% weight loss from your starting weight (e.g., at ~184 lbs if starting at 193 lbs). 

2. Why Update Regularly: As your weight drops: 

• Your BMR decreases because your body has less mass to maintain. 
• Regular recalculation helps refine your calorie target to prevent stalls in progress. 

3. Final BMR at Goal Weight (155 lbs):
When you reach 155 lbs, your BMR will reflect the calories required to maintain that weight. At that point, you focus on a maintenance calorie range, which will likely be higher than your weight-loss range.

Me: I’ll round my calorie goal range to 1,500–1,800 calories/day. 

…

A few days ago you created a WFPB meal plan for me that balanced my protein, fats, and carbs by percentages. Can you create a new 3 day meal plan based on my new BMR and calorie intake objectives?

ChatGPT 

Absolutely! I’ll create a 3-day Whole-Food, Plant-Based (WFPB) meal plan that balances protein, fats, and carbs while fitting your calorie goal of 1,500–1,800 calories/day. I’ll aim for nutrient balance with the following macronutrient ratio:

• 50-60% carbohydrates
• 20-25% healthy fats
• 20-25% protein

Each day will include breakfast, lunch, dinner, and snacks. Here’s your updated plan:

Day 1: Total ~1,700 calories

Breakfast: Savory Tofu Scramble
• ½ block (150g) firm tofu, crumbled
• 1 cup spinach, sautéed
• 1 medium tomato, diced
• 1 tsp turmeric and ½ tsp nutritional yeast
• 1 slice whole-grain toast 

• Calories: 270, Protein: 21g, Carbs: 21g, Fat: 10g

Snack: Apple with Almond Butter
• 1 medium apple
• 1 tbsp almond butter
• Calories: 150, Protein: 2g, Carbs: 20g, Fat: 7g

Lunch: Rainbow Buddha Bowl
• 1 cup cooked quinoa
• ½ cup chickpeas
• 1 cup steamed broccoli
• ½ cup shredded carrots
• 2 tbsp tahini dressing (tahini + lemon juice + water)
• Calories: 430, Protein: 18g, Carbs: 55g, Fat: 14g 

Snack: Roasted Edamame
• ½ cup shelled edamame (roasted with spices)
• Calories: 120, Protein: 11g, Carbs: 9g, Fat: 4g

Dinner: Lentil and Vegetable Stew
• 1 cup cooked lentils
• 1½ cups mixed veggies (carrots, celery, onion, spinach)
• 1 cup vegetable broth
• 1 small baked sweet potato on the side
• Calories: 390, Protein: 22g, Carbs: 58g, Fat: 5g

Day 2: Total ~1,600 calories

Breakfast: Overnight Chia Pudding
• 2 tbsp chia seeds soaked in 1 cup unsweetened almond milk
• 1 tsp maple syrup
• ½ cup mixed berries
• 1 tbsp ground flaxseed
• Calories: 240, Protein: 8g, Carbs: 28g, Fat: 10g

Snack: Veggie Sticks with Hummus
• 1 cup raw veggies (carrots, cucumber, bell peppers)
• 3 tbsp hummus
• Calories: 140, Protein: 4g, Carbs: 15g, Fat: 7g

Lunch: Sweet Potato and Black Bean Bowl
• 1 medium baked sweet potato
• ½ cup black beans
• 1 cup steamed kale
• 2 tbsp avocado
• Squeeze of lime juice
• Calories: 380, Protein: 12g, Carbs: 55g, Fat: 9g

Snack: Banana and Walnuts
• 1 small banana
• 7 walnut halves
• Calories: 150, Protein: 3g, Carbs: 22g, Fat: 8g

Dinner: Mushroom Stir-Fry with Brown Rice
• 1 cup cooked brown rice
• 1½ cups mixed mushrooms, broccoli, and bell peppers sautéed with garlic
• 1 tsp low-sodium soy sauce or coconut aminos
• Calories: 390, Protein: 12g, Carbs: 50g, Fat: 8g

Day 3: Total ~1,750 calories 

Breakfast: Banana-Oat Smoothie
• ½ cup rolled oats
• 1 medium banana
• 1 cup unsweetened almond milk
• 1 tbsp peanut butter
• ½ tsp cinnamon
• Calories: 310, Protein: 9g, Carbs: 45g, Fat: 10g

Snack: Roasted Chickpeas
• ½ cup roasted chickpeas (spiced with paprika and cumin)
• Calories: 120, Protein: 7g, Carbs: 18g, Fat: 3g

Lunch: Quinoa Salad with Tofu
• 1 cup cooked quinoa
• ½ block (150g) grilled tofu
• 1 cup arugula
• ½ avocado
• 1 tbsp balsamic vinegar
• Calories: 440, Protein: 23g, Carbs: 38g, Fat: 18g

Snack: Fresh Fruit
• 1 cup mixed fresh fruit (e.g., watermelon, cantaloupe, grapes)
• Calories: 70, Protein: 1g, Carbs: 18g, Fat: 0g 

Dinner: Zucchini Noodles with Lentil Marinara
• 2 cups zucchini noodles
• 1 cup lentil marinara (lentils, tomatoes, onion, garlic, Italian herbs)
• Sprinkle of nutritional yeast
• Side salad with 1 tbsp tahini dressing
• Calories: 400, Protein: 20g, Carbs: 50g, Fat: 8g

Summary:
Each day hits your target calorie range (1,500–1,800), balances macronutrients, and keeps meals satisfying with high fiber, plant-based ingredients. Let me know if you want tweaks or more meal ideas!