Kalee, The Harris Benedict formula is fairly accurate.
Here is some more information about the Harris Benedict that may help you sort out what caloric figures will work best for you, or at least give you some peace of mind. This info from Tom Venuto.
I should also mention you are the same size and shape as me, and your numbers look accurate to me. When I am trying to lose fat I stay closer to 1400 and when I am maintaining I stay around 1600, if I hover over 1700 for too long, I gain. Tom also suggests staggering calorie days. For example go lower for 3-5 days, then go to maintenance for a day, then lower again.
One thing to consider, is how Tom calculates his activity factor, he states that since most of the time he is sitting at his computer and not working out he gives himself a moderate activity factor. I choose 'lightly active' for the same reason. He has indicated that the 'Very Active' and 'Extremely Active' are for athletes in heavy training.
Also, notice Tom's method of how to calculate the best calorie deficit for you.
Begin cut/paste:
Basal Metabolic Rate Definition:
Your basal metabolic rate is the total amount of energy (calories) your body requires daily just to maintain normal bodily functions, including digestion, circulation, respiration, temperature regulation, cell construction and every other process in your body. BMR is the total of all the energy you use for basic bodily functions, not including physical activity
Activity Factor Guidelines
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly Active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Moderately Active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extremely Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, full time training, etc.)
* Note: you can select a "customized" activity factor if you choose, such as 1.3, 1.65 or 1.85, etc. Extreme endurance sports or hard manual labor may call for an activity factor that is off the chart (greater than 1.9)
* Choose your activity factor based on your current activity, not your future predicted activity
* If in doubt, choose a lower activity factor (underestimate)
Total Daily Energy Expenditure (TDEE ) definition
Your total daily energy expenditure (TDEE) is also known as your maintenance level because this is the amount of energy (calories) you require to maintain your body weight. If you eat less than your TDEE, you will lose weight.
If you eat equal to your TDEE, you will maintain your weight, and if you eat more than your TDEE, you will gain weight. TDEE is calculated by multiplying your BMR by your activity factor.
Caloric Deficit Guidelines
15% below maintenance = very conservative deficit (playing it safe; slow fat loss but maximum retention of LBM)
20% below maintenance = conservative deficit (good starting point for people who have average body fat level)
25% below maintenance = moderate deficit (good starting point for people with above average body fat)
30% below maintenance = aggressive deficit (maximum fat loss - recommended for obese & time sensitive deadlines)
35%+ below maintenance = very aggressive deficit (not recommended - high risk of metabolic slowdown & LBM loss)
50%+ below maintenance = semi-starvation/starvation (potentially dangerous and unhealthy; extremely high risk)
* The formula used for these calorie calculations (Harris-Benedict) has been known to over-estimate the calorie needs of very overweight and obese individuals. If you have a very high body fat and high body weight, it may be safe and effective to use a caloric deficit as high as 30% in the early stages of your body fat reduction program. Research has shown that obese men and women can tolerate a much larger deficit than lean people, without loss of lean body mass or decrease in metabolic rate.
Calorie Intake Recommendations (Averages)
For Maintaining Weight: Women 2000-2100
For Reducing Weight: Women 1400-1800
For Gaining Lean Weight: Women 2200-2500
The Harris-Benedict Equation (BMR Based On Total Body Weight)
BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
---end Tom Venuto---
Kalee, I hope this helps. Report back on how you're doing with STS.
