Going to try MFP calorie suggestions. HELP!

Allup2Me78

Ok so Mfp suggests I eat 1350 cal a day to lose 1 lb a week at sedentary or 1570 cal a day to lose 1 lb at week at lightly active. I plan on working out 4 times a week for 30 min-nothing strenuous. I burn maybe 150-200 calories each time. Should I use the 1350 and eat back exercise calories as needed or do the 1570 & eat that everyday or just on days that I workout? Also, can I change my macros to 40/30/30=Carbs, fat, protein or leave it at what Mfp suggests? Please advise.

Liftng4Lis

Very few people are actually sedentary. Yes, you can go in and change your macros by choosing custom goals.

Sued0nim

Do the sedentary 1350

Add back calories for the exercise you do...eat 50-75% of whatever calorie burn MFP gives you

Try for a few weeks then readjust as necessary

What is "nothing too strenuous" exercise anyway?

Allup2Me78

Liftng4Lis wrote: »

Very few people are actually sedentary. Yes, you can go in and change your macros by choosing custom goals.

Ok great. I didn't know if I should leave it as is or change it...

Allup2Me78

rabbitjb wrote: »

Do the sedentary 1350

Add back calories for the exercise you do...eat 50-75% of whatever calorie burn MFP gives you

Try for a few weeks then readjust as necessary

What is "nothing too strenuous" exercise anyway?

As stated, that means nothing too strenuous. I don't workout hardcore is what it means. Not into heavy weight lifting etc..Just like a walk on my treadmill or the stationery bike etc...

Allup2Me78

rabbitjb wrote: »

Do the sedentary 1350

Add back calories for the exercise you do...eat 50-75% of whatever calorie burn MFP gives you

Try for a few weeks then readjust as necessary

What is "nothing too strenuous" exercise anyway?

& I have a polar heart rate monitor that tells me what I burn so I will remember to eat back 50-75% as suggested. Thanks

pinkiezoom

Pleased you have a heart rate monitor, as the machines and MFP can over estimate what you have actually burned.!

earlnabby

Allup2Me78 wrote: »

Ok so Mfp suggests I eat 1350 cal a day to lose 1 lb a week at sedentary or 1570 cal a day to lose 1 lb at week at lightly active. I plan on working out 4 times a week for 30 min-nothing strenuous. I burn maybe 150-200 calories each time. Should I use the 1350 and eat back exercise calories as needed or do the 1570 & eat that everyday or just on days that I workout? Also, can I change my macros to 40/30/30=Carbs, fat, protein or leave it at what Mfp suggests? Please advise.

Unless you do some kind of activity every day, use the lower amount and eat back 1/2 to 2/3 of your exercise calories. If you keep losing more than the 1 lb a week goal, custom set your calories by raising them by 100 (while still eating back some exercise) until you reach your "happy place". Yes, you can change your macros. Just go to the "custom settings" radio button instead of the default.

I started out as sedentary and ate back my calories. I also set my loss to 1 lb a week. I was losing close to two so I did what I am suggesting to you. I went from 1720 calories to 1900 before I found a good place to stop. MFP suggests 1720 for sedentary and 1950 for lightly active so I am between them.

wkwebby

Liftng4Lis wrote: »

Very few people are actually sedentary. Yes, you can go in and change your macros by choosing custom goals.

The definition of sedentary was a desk type job. Although very few people are truly sitting at a desk ALL day, I'd say there are plenty who sit at the desk most days and walk only to go to bathroom or copier.

Sedentary is a safer bet to set the initial calories to and then adding back the exercise calories. This way, if you don't get to be active that day, you're not overeating for the day.

Allup2Me78

wkwebby wrote: »

Liftng4Lis wrote: »

Very few people are actually sedentary. Yes, you can go in and change your macros by choosing custom goals.

The definition of sedentary was a desk type job. Although very few people are truly sitting at a desk ALL day, I'd say there are plenty who sit at the desk most days and walk only to go to bathroom or copier.

Sedentary is a safer bet to set the initial calories to and then adding back the exercise calories. This way, if you don't get to be active that day, you're not overeating for the day.

Yes, I am one who sits at a desk all day and only gets up to go to the restroom or copier so I will take your advice and stay at the 1350 just in case I don't get a workout on some days.

Thanks

Allup2Me78

earlnabby wrote: »

Allup2Me78 wrote: »

Ok so Mfp suggests I eat 1350 cal a day to lose 1 lb a week at sedentary or 1570 cal a day to lose 1 lb at week at lightly active. I plan on working out 4 times a week for 30 min-nothing strenuous. I burn maybe 150-200 calories each time. Should I use the 1350 and eat back exercise calories as needed or do the 1570 & eat that everyday or just on days that I workout? Also, can I change my macros to 40/30/30=Carbs, fat, protein or leave it at what Mfp suggests? Please advise.

Unless you do some kind of activity every day, use the lower amount and eat back 1/2 to 2/3 of your exercise calories. If you keep losing more than the 1 lb a week goal, custom set your calories by raising them by 100 (while still eating back some exercise) until you reach your "happy place". Yes, you can change your macros. Just go to the "custom settings" radio button instead of the default.

I started out as sedentary and ate back my calories. I also set my loss to 1 lb a week. I was losing close to two so I did what I am suggesting to you. I went from 1720 calories to 1900 before I found a good place to stop. MFP suggests 1720 for sedentary and 1950 for lightly active so I am between them.

Thanks for the advice. I will stick to the 1350 and adjust as needed

Allup2Me78

pinkiezoom wrote: »

Pleased you have a heart rate monitor, as the machines and MFP can over estimate what you have actually burned.!

So I have heard. I feel so lost without my HRM..Love it!