Deficit, Still Not Getting It

Kimegatron

Hey,

I have asked before, but I still can just not wrap my head around how to calculate my deficit. I googled it... Not sure if I'm understanding this, but am I supposed to come up with what my maintenance level for my current weight is, then subtract the actual calories I try to get (1,210), THEN add on my exercise calories?

Or do I just look at my calories burned minus the calories I ate? For example, I have consumed around 1,123 calories and have only burned 1,712, so I have a 589 deficit? Someone dumb this ALL the way down for me. The more simple you can make it, the better... Neither of these seem right.

Kalikel

Just enter your info into MFP and it does the rest.

starbritee

The goal is to burn more than you consume (if you're trying to lose weight) personally, I try to burn about 500 more calories than I consume.

slinke2014

You were right with the 1st one sort of. I would just use the tools on this site and it will tell you how much to eat by calculating your BMR, how much weight you want to lose a week ( I recommend no more than 1 lbs) and then log your exercise or link your activity tracker like a fit bit. MFP will tell you how much to eat.

cwolfman13

the reason you add exercise with MFP is because you don't account for that activity in your activity level...you have to account for that activity somewhere...most calculators will include some estimate in your activity level and you will get a higher calorie target built in...but MFP just takes your day to day as your activity level.

Just put your numbers in the calculator and let the calculator calculate it...that's what it does...it will give you your target which includes your weight loss deficit...it's a calculator...that's what it does.

brianpperkins

If only there were an app or website that would provide a person with a caloric goal with the deficit already factored in ... maybe one day ....

loulamb7

MFP does the calculations for you. Your goal at the end of the day is to have 0 calories remaining.

Kimegatron

But how is the deficit already factored in? Is that the extra calories that it gives me a day, with my exercise? I only see my calorie goal, I don't see a deficit on here.

Kimegatron

Can anyone give me the equation that you use to determine your deficit?

Owlie45

Your deficit is already factored into your calorie goal.

brianpperkins

Kimegatron wrote: »

Can anyone give me the equation that you use to determine your deficit?

MFP calculates your resting metabolic rate based on your age, gender, height, weight, and activity level. From there it subtracts 500 calories per day for every pound you tell it you want to lose per week ... your deficit.

Just accurately log and eat what it tells you to.

kk_inprogress

Kimegatron wrote: »

But how is the deficit already factored in? Is that the extra calories that it gives me a day, with my exercise? I only see my calorie goal, I don't see a deficit on here.

No. Your calorie goal has the deficit built in. MFP took your total daily energy expenditure and subtracted the appropriate number of calories for weight loss based on what you entered.

Kimegatron

How do I find out what my resting metabolic rate is?

brianpperkins

Kimegatron wrote: »

How do I find out what my resting metabolic rate is?

THE PROGRAM CALCULATED IT FOR YOU!!!!!!!!!!!!

If you really want to do the math ... here's the Mifflin St.Jeor equation.

(female)={10W+6.25H-5A-161}*SF

Kimegatron

I WANT TO KNOW WHAT IT IS FOR MYSELF

Kimegatron

I like to show my work for math problems when I'm taking classes, too. While it's a requirement in school, I actually like doing it. I like to know things.

kk_inprogress

Kimegatron wrote: »

I WANT TO KNOW WHAT IT IS FOR MYSELF

http://scoobysworkshop.com/calorie-calculator/

Kimegatron

Thank you, @kkenseth !!!

Josalinn

Here, this will let you put in the numbers and it breaks it all down for you: http://scoobysworkshop.com/calorie-calculator/#projectedweightloss

Christine_72

How many calories did mfp give you? That's how many you should be eating to lose weight. Assuming you entered the correct info.

slaite1

Kimegatron wrote: »

Can anyone give me the equation that you use to determine your deficit?

Just put yourself to maintenance on MFP to see your "base" calories. Then put in your desired rate of loss to see your calorie goal. Subtract the difference-that is your deficit. Or do the math yourself.

When you exercise, Mfp gives you more calories bc it is not factored into the way it decides your calorie goal. Eat back about half of these as they are often inflated.

The reason you get so many answers online is bc there are a bunch of different calculations one can use-and a lot of *kitten* also, bc, ya know-the internet. There is no definitive answer-they are all estimates. Some include exercise, some do not. Put your numbers into MFP and add back some exercise-and relax. You're making this way more difficult than necessary.

TheVirgoddess

Kimegatron wrote: »

Can anyone give me the equation that you use to determine your deficit?

Sure.

The way MyFitnessPal is set up is: you enter your activity level and your stats, and it spits out a number. That number is your TDEE (I'll explain below) minus the amount of calories you need to not eat, based on the goal you input. So if you chose 1 pound a week loss, your daily deficit will be 500 calories a day, 3500 for the week. 3500 calories = one pound.

So say you're me. I'm 5'5" and I weigh 149 pounds.

My TDEE (total daily energy expenditure), as a sedentary person is 1648, according to this site: http://iifym.com/tdee-calculator/ - this number is based on being living, breathing person that moves around a bit, grocery shops, cleans, etc - but does no intentional exercise.

That means, to lose 1 pound a week, I need to eat 1148 calories a day. Then, MFP will let me "eat back" my exercise calories, because I did not include them in my TDEE calculation. They are a bonus. So if I work out M/W/F, and I get 200 exercise calories, I can more those days.

Does that make sense? MFP does not take your exercise into consideration as it figures your daily calorie goal - but your deficit is already included. Meaning, the calorie goal it gives you is a target to hit, not something to stay under.

I hope this answers your questions. Let me know if I missed something.

rushfive

brianpperkins wrote: »

Kimegatron wrote: »

How do I find out what my resting metabolic rate is?

THE PROGRAM CALCULATED IT FOR YOU!!!!!!!!!!!!

If you really want to do the math ... here's the Mifflin St.Jeor equation.

(female)={10W+6.25H-5A-161}*SF

This.

EmmaFitzwilliam

Kimegatron wrote: »

I WANT TO KNOW WHAT IT IS FOR MYSELF

Then why ask us to look it up for you??

http://dailyburn.com/life/health/how-to-calculate-bmr/


Or you could go here, without ever leaving MFP, and read its explanation:

http://www.myfitnesspal.com/tools/bmr-calculator

Specifically "Our calculator uses the Mifflin-St. Jeor equations to estimate your BMR which is believed to be more accurate than the more commonly used Harris-Benedict equation."

Then you could look up "Mifflin-St. Jeor equations".

But that would require a bit of personal responsibility and not just whining in all caps because you don't like the answers you received.

Kimegatron

I capped in direct response to the comment above me. I felt as though shouting back to a shout was necessary. Thanks to those that answered. I like to see how and why things work, when they interest me, and when I don't understand something, I HAVE to know how to figure it out.

Kimegatron

And I DON'T know where to look. I have tried googling, and it wasn't clicking. That is why I said to really dumb it down for me. I'm very new to fitness, and kind of excited about it. I have never cared before, and that is how I got where I am, and it needs to change.

Kimegatron

Although, now that I read back up, I realize he provided an equation in the same comment, so I feel stupid for capping back

loulamb7

Hopefully your question was answered.

Kimegatron

It was, and I apologize, I am actually having an emotional day and taking things personally... The butthurt has been strong since the moment I woke up. I found out that my BMR is 1761, but I'm not sure about my activity level preference. I walk 2-4 (usually 3.3 but working my way up slowly and depending if I will make it home by midnight) miles at night about 5-6 nights a week(weather permitting), and I'm not sure if that would be considered sedentary still, or lightly active according to this, because I do have a desk job. I usually will hit at least 5,000 steps a day, many times 10,000. I would probably keep mine as sedentary, right?

Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise/ sports 1-3 days/week)
Moderately active = BMR x 1.55 (moderate exercise/ sports 6-7 days/week)
Very active = BMR x 1.725 (hard exercise every day, or exercising 2 xs/day)
Extra active = BMR x 1.9 (hard exercise 2 or more times per day, or training for
marathon, or triathlon, etc.

Machka9

Kalikel wrote: »

Just enter your info into MFP and it does the rest.

+1

So easy!

Machka9

Kimegatron wrote: »

But how is the deficit already factored in? Is that the extra calories that it gives me a day, with my exercise? I only see my calorie goal, I don't see a deficit on here.

Click on My Home ... and then select Goals. It's all there.