IIFYM Calculator/MFP Customization

NicheGuy

Greetings, I am soliciting help from those of you who are knowledgeable in the area of calculating macros and using formulas/methods outside of MFP. I know there are probably a million posts on this topic but my questions are a little more specific. I used the IIFYM calculator this morning and based on my age, height, weight, exercise frequency and desired results, I was given a daily caloric consumption goal of 3308 cals/day. Protein and carb intake also calculated as well. When I went into the custom goal section in MFP and put all the calculated data into the chart, it showed me with a negative weightloss of -.4 lbs per week. That tells me that MFP feels that I will gain almost a half pound using this method. Keeping my cals at 1500 per day and exercising twice per day, I show a 3.8 lb loss per week with MFP data. I have heard that it is natural for your body to go into "starvation mode" at lower calorie intakes but I was wondering if anyone had any advice or experience with using these different methods and could shed some light. Thanks !! Feel free to add me too !!

Achrya

I can't speak for what you're findings are (Such a huge variation!) But my MFP numbers and my TDEE-20% numbers line up really well.

When I started MFP it had be at 1425 or so plus workout calories. I'd log burns around 200-300 calories burned via exercise, putting my intake at 1625-1725. TDEE for lightly active had me at 1725, exactly.

I've moved up to Moderately active, for which MFP wants me eating 1550+exercise. Assuming 300-400 calories burned that's put me at 1850-1950. I've moved myself up to 1825, with plans to increase to 1900 in a few weeks.

For me these numbers line up very well.

IHeart90s

I'm having the same problem! I have tried a couple of TDEE calculators and the results for weight loss were 1500-1550, MFP has me on a 1200 cals per day and I decided to leave it at that because I don't want to go over and gain.

I just did the calculations on IIFYM and it gave me a caloric consumption of 1798! I think this is wayyyyy high.

NicheGuy

Thanks for the insight. Does anyone else have any advice ?

caly_man

hey Guy,

it would help if you stated what your actual goal is:

is it to lose 1-2 lbs / week?

tincanonastring

I'm actually having a huge issue understanding these calculators. I've used the scooby calculator that a lot of MFPers seem to recommend, and I just tried the IIFYM calculator with my basic daily activity levels. Both have given me over 3000 calories as my TDEE. MFP shows my TDEE as 2290, so I can't figure out why there's such a discrepancy.

I know from the last 6 months that if I eat much more than 2000-2200 calories, for an extended period, my weight loss plateaus. I saw the most success when I was keeping myself between 1400-1600 net. I guess my question is this: is there a way, other than an online calculator, to gather empirical data on one's TDEE? I have a Polar HRM, but I've been told that it's not accurate when using to measure TDEE.

I'm at the point where I really want to get a better handle on this, but I'm not sure where to go from here. Trying to slog through thousands of old threads just hasn't been doing it for me.

allshebe

Everybody is a little different. Calculators are based on "averages". A calculator gives you a start point and experience will help you tweak your actual calorie and macro goals to whatever seems to work for you. That said MFP and TDEE calculations seem pretty close for me also - I'm guessing where the correlation falls apart is at the edges - especially the heavy exerciser end or where you've already attained low bodyfat percentages (in other words "not normal" relative to the population averages)

erickirb

I know from the last 6 months that if I eat much more than 2000-2200 calories, for an extended period, my weight loss plateaus. I saw the most success when I was keeping myself between 1400-1600 net. I guess my question is this: is there a way, other than an online calculator, to gather empirical data on one's TDEE? I have a Polar HRM, but I've been told that it's not accurate when using to measure TDEE.

The MFP calculator gives you TDEE assuming no exercise ever (even if you enter an exercise goal, MFP does not give you cals from that, it is only when you enter exercise in the cardio tab that MFP will give you cals earned for exercise.

so if you burn 800-900 cals 6 days/week you will be in pretty much the same TDEE. MFP would give you 20,900 (2300*7+800*6) for the week where the TDEE calc gives you 21,000 (3000*7), pretty close for the week. The dif is MFP gives you more on days you workout and less on days you don't

kiesha22001

I think there is something wrong with the calculator. I put in my stats and calculated. I'm supposed to eat -2.7 grams of carbs per day. I honestly don't know how anyone can eat negative amounts.

I work in statistical reporting, so I focus on numbers at least 38 hours a week. I've done tons of calculations with different calculators and analyzed my results. Personally, I use the TDEE-20% method. I've found that to be the most effective with my weight loss.

AJ_G

If you listed your weight, estimated Body Fat percentage, and how many times you exercise and for how long each week, then I can help you with a calorie goal and with macro calculations, but as it stands, I can't...

tincanonastring

I know from the last 6 months that if I eat much more than 2000-2200 calories, for an extended period, my weight loss plateaus. I saw the most success when I was keeping myself between 1400-1600 net. I guess my question is this: is there a way, other than an online calculator, to gather empirical data on one's TDEE? I have a Polar HRM, but I've been told that it's not accurate when using to measure TDEE.

The MFP calculator gives you TDEE assuming no exercise ever (even if you enter an exercise goal, MFP does not give you cals from that, it is only when you enter exercise in the cardio tab that MFP will give you cals earned for exercise.

so if you burn 800-900 cals 6 days/week you will be in pretty much the same TDEE. MFP would give you 20,900 (2300*7+800*6) for the week where the TDEE calc gives you 21,000 (3000*7), pretty close for the week. The dif is MFP gives you more on days you workout and less on days you don't

Sorry, I should have been more clear. When I calculated my TDEE on IIFYM and the Snoopy calculator. I based it on a non-exercise day, so basically me just driving to my desk job, getting some normal housework done, etc. That's what was giving me the 3000 per day TDEE. 5'11", 195lb, 33y/o are my basic specs that I used, if that helps. What you're saying makes sense if I had used my exercise activity as part of my calculation.

KristenJoy1989

Can you help me?? 5'7 145 and I'm pretty sure I'm about 25% body fat. Thanks!!

mustgetmuscles1

Seems like some of you may not understand what TDEE is.

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets


Using a different site to calculate your TDEE and then entering it into MFP can cause problems if you do not understand the what these terms mean.

MFP assumes no exercise. So if you enter 3000 calories MFP will tell you that you will gain weight because you have not entered any exercise yet.

zornig

Sorry, I should have been more clear. When I calculated my TDEE on IIFYM and the Snoopy calculator. I based it on a non-exercise day, so basically me just driving to my desk job, getting some normal housework done, etc. That's what was giving me the 3000 per day TDEE. 5'11", 195lb, 33y/o are my basic specs that I used, if that helps. What you're saying makes sense if I had used my exercise activity as part of my calculation.

But are you then subtracting 20% from that TDEE figure to achieve a caloric deficit? Your TDEE -20% would be 2400 calories per day, which seems pretty close to what MFP is also telling you.

sirhcie

EASY FIX GUYS!!

I noticed a variation in my IIFYM calculated numbers and the amounts on MyFitness. I corrected these by going into my settings and editing my personal goals via custom. There I can daily put in my caloric goal and alter the carb, protein, and fat.

To coincide with MyFitness automatically increasing my food consumption when I put workouts in, I subtract my calories burnt (or what I know I will burn in a workout later that day) from my daily caloric goal and this will balance out all your other numbers!

Key is to make your Net Calorie Intake be your IIFYM calorie goal and then balance your carb, protein, and fats. Typically fiber will balance out on it's own.

Good luck and have fun! :glasses:

jhoboe

Personally I think you shouldn't rely on the numbers too much, but pay attention to what your body needs. MFP doesn't carry over your calorie deficit or excess to the next day. But I find that if I've eaten above my "allowance" on one day I don't need to eat so much the next day and vise versa. Listen to what your body is telling you, rather than a generalised formula. It's only then that you will enjoy eating differently and really respect your bodies needs.