My Macros

seansta5
seansta5 Posts: 30 Member
edited November 20 in Health and Weight Loss
I told the app my goal is to lose weight. I currently weigh 262 lbs and I would like to get down to 240 lbs. I put the amount I would like to lose per week 2 lbs. They calculated my macros as the following:

Carbs: 50%
Fat: 30%
Protein: 20%

If my goal is to lose weight, why is my carbohydrates at 50 percent? In the past I have always been told 1 gram of lean protein per 1 kg of body weight. They have my protein goal at 94 grams per day which doesn't seem like a lot at all. Does anyone know why this is?
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Replies

  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    Also, @seansta5 your description of '1 gram of lean protein per 1 kg of body weight' misstates the (What am I supposed to call this? Bro-science? Common wisdom? Rule of thumb?) case. It should be stated as 1 gram of protein per 1 kg of lean body weight.

    I only care to get to or above the default protein macro. I also want to get to the default fat macro, but my priority is to get to the protein number. Carbs just happen. It happens that today I made a pot of stuff with rice and quinoa and alligator. My carbs are high today. Tomorrow my carbs will be low. Carb ce-ra
  • seansta5
    seansta5 Posts: 30 Member
    livingleanlivingclean wrote: »
    The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.

    I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!

    @livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.

    Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?
  • seansta5
    seansta5 Posts: 30 Member
    JeromeBarry1 wrote: »
    Also, @seansta5 your description of '1 gram of lean protein per 1 kg of body weight' misstates the (What am I supposed to call this? Bro-science? Common wisdom? Rule of thumb?) case. It should be stated as 1 gram of protein per 1 kg of lean body weight.

    I only care to get to or above the default protein macro. I also want to get to the default fat macro, but my priority is to get to the protein number. Carbs just happen. It happens that today I made a pot of stuff with rice and quinoa and alligator. My carbs are high today. Tomorrow my carbs will be low. Carb ce-ra

    Thank you!
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    seansta5 wrote: »
    livingleanlivingclean wrote: »
    The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.

    I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!

    @livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.

    Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?
    That's overthinking, and MFP generally discourages overthinking. Just eat food you like and stick within your calories. That's all it takes to lose weight, but losing weight demands that you do that. Doing all sorts of hard and unnecessay things when you have something hard and necessary to do, is not recommended.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    seansta5 wrote: »
    I told the app my goal is to lose weight. I currently weigh 262 lbs and I would like to get down to 240 lbs. I put the amount I would like to lose per week 2 lbs. They calculated my macros as the following:

    Carbs: 50%
    Fat: 30%
    Protein: 20%

    If my goal is to lose weight, why is my carbohydrates at 50 percent? In the past I have always been told 1 gram of lean protein per 1 kg of body weight. They have my protein goal at 94 grams per day which doesn't seem like a lot at all. Does anyone know why this is?

    with 22lbs to lose, you should be aiming for a pound a week, max.
  • sijomial
    sijomial Posts: 19,809 Member
    edited August 2017
    seansta5 wrote: »
    livingleanlivingclean wrote: »
    The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.

    I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!

    @livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.

    Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?

    "Working out tired" is more likely a result of too few calories rather than macro split.
    Maybe rethink if 2lbs/week is sustainable and appropriate?

    If it's impacting your workouts then you need to think if that trade off versus speed of loss is right for you.
    Suck it up and persevere for 10 weeks or have an easier time of it for 20 weeks....

    You do realise you are supposed to eat back exercise calories too I hope? Otherwise you are turning your selected 1000/day deficit into an even larger deficit.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    rough math - assuming 35% BF (although you may be higher) - LMM is 171lbs (from 262lbs) - so if you go with protein of 1g/LMM then 171g, if you go for 1g/GOAL LMM (then 20% BF of 240) = 180g protein

    fat - .4-.6g per LMM - 70-100g fat

    then fill in the rest with carbs

    carbs aren't the devil - as long as you are under your calorie goal, then you will lose weight
  • seansta5
    seansta5 Posts: 30 Member
    deannalfisher wrote: »
    rough math - assuming 35% BF (although you may be higher) - LMM is 171lbs (from 262lbs) - so if you go with protein of 1g/LMM then 171g, if you go for 1g/GOAL LMM (then 20% BF of 240) = 180g protein

    fat - .4-.6g per LMM - 70-100g fat

    then fill in the rest with carbs

    carbs aren't the devil - as long as you are under your calorie goal, then you will lose weight

    I am probably about 25% body fat right now.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    I opted for the high side, but honestly it won't change your goal overly much - but at 260ish pounds - I'm going to hypothesize you are higher than 25%
  • seansta5
    seansta5 Posts: 30 Member
    sijomial wrote: »
    seansta5 wrote: »
    livingleanlivingclean wrote: »
    The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.

    I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!

    @livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.

    Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?

    "Working out tired" is more likely a result of too few calories rather than macro split.
    Maybe rethink if 2lbs/week is sustainable and appropriate?

    If it's impacting your workouts then you need to think if that trade off versus speed of loss is right for you.
    Suck it up and persevere for 10 weeks or have an easier time of it for 20 weeks....

    You do realise you are supposed to eat back exercise calories too I hope? Otherwise you are turning your selected 1000/day deficit into an even larger deficit.

    I have Type 1 Diabetes so my metabolism is already slow as it is and I feel as though I am carb sensitive so I do not want to be loading up on carbs if I dont have to. What do you mean by eating back my exercise calories? I also referenced myself working out tired when I was eating 2,700 calories per day. Maybe it could have been the amount of lean protein I was consuming but it was a strict diet and very bland. It was extremely hard to adhere to this type of meal plan. My goal was to get abs and remains my goal. I am not trying to enter a Mr. Olympia contest
  • seansta5
    seansta5 Posts: 30 Member
    kommodevaran wrote: »
    seansta5 wrote: »
    livingleanlivingclean wrote: »
    The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.

    I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!

    @livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.

    Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?
    That's overthinking, and MFP generally discourages overthinking. Just eat food you like and stick within your calories. That's all it takes to lose weight, but losing weight demands that you do that. Doing all sorts of hard and unnecessay things when you have something hard and necessary to do, is not recommended.

    Thanks for the tip. Spare the counseling please. MFP discourages it.
  • seansta5
    seansta5 Posts: 30 Member
    deannalfisher wrote: »
    I opted for the high side, but honestly it won't change your goal overly much - but at 260ish pounds - I'm going to hypothesize you are higher than 25%

    Im 6'6 so why would I be over 25% ? Lol
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    seansta5 wrote: »
    sijomial wrote: »
    seansta5 wrote: »
    livingleanlivingclean wrote: »
    The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.

    I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!

    @livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.

    Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?

    "Working out tired" is more likely a result of too few calories rather than macro split.
    Maybe rethink if 2lbs/week is sustainable and appropriate?

    If it's impacting your workouts then you need to think if that trade off versus speed of loss is right for you.
    Suck it up and persevere for 10 weeks or have an easier time of it for 20 weeks....

    You do realise you are supposed to eat back exercise calories too I hope? Otherwise you are turning your selected 1000/day deficit into an even larger deficit.

    I have Type 1 Diabetes so my metabolism is already slow as it is and I feel as though I am carb sensitive so I do not want to be loading up on carbs if I dont have to. What do you mean by eating back my exercise calories? I also referenced myself working out tired when I was eating 2,700 calories per day. Maybe it could have been the amount of lean protein I was consuming but it was a strict diet and very bland. It was extremely hard to adhere to this type of meal plan. My goal was to get abs and remains my goal. I am not trying to enter a Mr. Olympia contest

    MFP calorie recommendations are built on eating back workout calories - the initial calories given only include daily activity and NOT purposeful exercise; so eating back a portion of your workout calories ensures that you are maintaining adequate nutrition for what you are doing to your body
  • seansta5
    seansta5 Posts: 30 Member
    I have belly fat I want to lose. Lower abdominal visceral fat. I have a large frame. I will get my body fat measured today at the gym and let you know. I may be 27% max but i highly doubt I would be that high.
  • seansta5
    seansta5 Posts: 30 Member
    deannalfisher wrote: »
    seansta5 wrote: »
    sijomial wrote: »
    seansta5 wrote: »
    livingleanlivingclean wrote: »
    The % breakdown is the default breakdown. You can choose whatever split you like. That said, carbs don't make you fat, or make you unable to lose weight. Sticking to your calorie goal is what matters for weight loss. Some like higher protein, or higher fat, others like higher carb - experiment with what works for you for satisfaction and satiety.

    I personally prefer higher protein, especially in a deficit, and go with 0.8g of protein per lb. I'd suggest looking at the protein and fat goals as minimums!

    @livingleanlivingclean I will admit I haven't experimented with the Macros yet. I was doing high lean protein as well but I noticed the meals became hard to adhere to. I would become exhausted after eating 250 grams of protein everyday and then I would have to work out tired which I didnt want to do. Also, I should mention I am a Type 1 Diabetic so I am not sure if that would change the situation any.

    Does MyFitnessPal calculate Macros for you or do you recommend another app that would calculate my Macros for me based on information I give?

    "Working out tired" is more likely a result of too few calories rather than macro split.
    Maybe rethink if 2lbs/week is sustainable and appropriate?

    If it's impacting your workouts then you need to think if that trade off versus speed of loss is right for you.
    Suck it up and persevere for 10 weeks or have an easier time of it for 20 weeks....

    You do realise you are supposed to eat back exercise calories too I hope? Otherwise you are turning your selected 1000/day deficit into an even larger deficit.

    I have Type 1 Diabetes so my metabolism is already slow as it is and I feel as though I am carb sensitive so I do not want to be loading up on carbs if I dont have to. What do you mean by eating back my exercise calories? I also referenced myself working out tired when I was eating 2,700 calories per day. Maybe it could have been the amount of lean protein I was consuming but it was a strict diet and very bland. It was extremely hard to adhere to this type of meal plan. My goal was to get abs and remains my goal. I am not trying to enter a Mr. Olympia contest

    MFP calorie recommendations are built on eating back workout calories - the initial calories given only include daily activity and NOT purposeful exercise; so eating back a portion of your workout calories ensures that you are maintaining adequate nutrition for what you are doing to your body

    I will be working out as well and I plan on doing so with the calories they have given me which should put me at more of a deficit. I may increase my protein post workout but thats about it
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    seansta5 wrote: »
    My whole mindset with the plus exercise calories is that I do not want to gain excess weight whether that be fat or muscle from these extra calories i will be consuming in order to workout. I understand what you are saying but what if I consume extra calories for exercise and then I do not burn off those calories? Now I am put in a position where I need to burn off the excess exercise calories plus the base calories I am eating throughout the day. My activity right now is sedentary based on what I do for work so throughout the day I am not burning many of those base calories.

    When calculated properly, eating exercise calories will not result in excess weight. You'll still be at a deficit.

    With MFP's formula, you'd never consume extra calories through exercise that you were not burning off because you log your exercise (and eat the calories) after the exercise happens.

    You wake up with a base calorie goal, log your exercise, and *then* have the extra calories available.
  • seansta5
    seansta5 Posts: 30 Member
    janejellyroll wrote: »
    seansta5 wrote: »
    My whole mindset with the plus exercise calories is that I do not want to gain excess weight whether that be fat or muscle from these extra calories i will be consuming in order to workout. I understand what you are saying but what if I consume extra calories for exercise and then I do not burn off those calories? Now I am put in a position where I need to burn off the excess exercise calories plus the base calories I am eating throughout the day. My activity right now is sedentary based on what I do for work so throughout the day I am not burning many of those base calories.

    When calculated properly, eating exercise calories will not result in excess weight. You'll still be at a deficit.

    With MFP's formula, you'd never consume extra calories through exercise that you were not burning off because you log your exercise (and eat the calories) after the exercise happens.

    You wake up with a base calorie goal, log your exercise, and *then* have the extra calories available.

    I am new to this app so I am still trying to navigate it. So i figure out how many calories I burned during exercise and eat that amount of calories directly afterwards to cancel them out? And I assume the calories I eat before the workout are part of my base calories. The only thing I do not understand is how I will still be left in a deficit if I am going to put the same amount of calories back into my body that I burned off. Where can I find this formula?
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    seansta5 wrote: »
    janejellyroll wrote: »
    seansta5 wrote: »
    My whole mindset with the plus exercise calories is that I do not want to gain excess weight whether that be fat or muscle from these extra calories i will be consuming in order to workout. I understand what you are saying but what if I consume extra calories for exercise and then I do not burn off those calories? Now I am put in a position where I need to burn off the excess exercise calories plus the base calories I am eating throughout the day. My activity right now is sedentary based on what I do for work so throughout the day I am not burning many of those base calories.

    When calculated properly, eating exercise calories will not result in excess weight. You'll still be at a deficit.

    With MFP's formula, you'd never consume extra calories through exercise that you were not burning off because you log your exercise (and eat the calories) after the exercise happens.

    You wake up with a base calorie goal, log your exercise, and *then* have the extra calories available.

    I am new to this app so I am still trying to navigate it. So i figure out how many calories I burned during exercise and eat that amount of calories directly afterwards to cancel them out? And I assume the calories I eat before the workout are part of my base calories. The only thing I do not understand is how I will still be left in a deficit if I am going to put the same amount of calories back into my body that I burned off. Where can I find this formula?

    If your calorie goal comes from MFP, then it's accounting for the base calories you need to live -- what your body naturally burns each day plus your everyday activity. If you tell MFP you want to lose weight, it will then subtract calories from this to create a deficit for you.

    Let's say you need 2,000 calories to maintain your current weight with your everyday activity. If you want to lose one pound a week, your calorie goal from MFP will be 1,500. That is a deficit for you, a deficit of 500 calories.

    Now let's say you go for a run and burn 200 calories. Your deficit is now 700 calories (because you burned 200 more calories than MFP assumed you would). You can eat those 200 back and still be at your original deficit of 1,500.

    MFP is handy because it does these calculations for you when you log your exercise. However, you can do them yourself (if you have a source to tell how many calories you're burning through exercise).
  • seansta5
    seansta5 Posts: 30 Member
    deannalfisher wrote: »
    if you are going to ignore the advice of people (which you asked for) - then why ask at all?

    Because you are telling me what you think my body fat percentage is. I never asked you for advice on my body fat and you made a far fetched assumption. Secondly, i have another guy giving me counseling advice telling me I am overthinking everything. I never asked for advice on whether or not my mindset will suffice as I approach something new. Lastly, I never said I didn't appreciate the advice. I am taking the advice with a grain of salt and then forming my own model out of the said advice based on what I think is important. You cannot give advice expecting me to take it verbatim. The world doesnt work like that.
  • seansta5
    seansta5 Posts: 30 Member
    janejellyroll wrote: »
    seansta5 wrote: »
    My whole mindset with the plus exercise calories is that I do not want to gain excess weight whether that be fat or muscle from these extra calories i will be consuming in order to workout. I understand what you are saying but what if I consume extra calories for exercise and then I do not burn off those calories? Now I am put in a position where I need to burn off the excess exercise calories plus the base calories I am eating throughout the day. My activity right now is sedentary based on what I do for work so throughout the day I am not burning many of those base calories.

    When calculated properly, eating exercise calories will not result in excess weight. You'll still be at a deficit.

    With MFP's formula, you'd never consume extra calories through exercise that you were not burning off because you log your exercise (and eat the calories) after the exercise happens.

    You wake up with a base calorie goal, log your exercise, and *then* have the extra calories available.

    @deannalfisher you see how this person stays on topic? This is what a forum is all about. Continuing to talk about the main thread and conversing back and forth and listening to everyones advice and then if queations arise we can all help each other out and learn new things. Not making assumptions and going off topic.
  • sijomial
    sijomial Posts: 19,809 Member
    On a day without exercise:
    Maintenance calories minus 1000 cals = 1000 cal deficit.

    On a day when you exercise (500 as an example!) but don't eat them back:
    Maintenance calories minus 1000 cals minus 500 calories you burn through exercise = That's now a 1500 deficit.

    On a day when you exercise and do what this tool is designed for you to do:
    Maintenance calories minus 1000 cals minus 500 calories you burn through exercise but you eat back 500 exercise calories = 1000 cal deficit.

  • seansta5
    seansta5 Posts: 30 Member
    janejellyroll wrote: »
    seansta5 wrote: »
    janejellyroll wrote: »
    seansta5 wrote: »
    My whole mindset with the plus exercise calories is that I do not want to gain excess weight whether that be fat or muscle from these extra calories i will be consuming in order to workout. I understand what you are saying but what if I consume extra calories for exercise and then I do not burn off those calories? Now I am put in a position where I need to burn off the excess exercise calories plus the base calories I am eating throughout the day. My activity right now is sedentary based on what I do for work so throughout the day I am not burning many of those base calories.

    When calculated properly, eating exercise calories will not result in excess weight. You'll still be at a deficit.

    With MFP's formula, you'd never consume extra calories through exercise that you were not burning off because you log your exercise (and eat the calories) after the exercise happens.

    You wake up with a base calorie goal, log your exercise, and *then* have the extra calories available.

    I am new to this app so I am still trying to navigate it. So i figure out how many calories I burned during exercise and eat that amount of calories directly afterwards to cancel them out? And I assume the calories I eat before the workout are part of my base calories. The only thing I do not understand is how I will still be left in a deficit if I am going to put the same amount of calories back into my body that I burned off. Where can I find this formula?

    If your calorie goal comes from MFP, then it's accounting for the base calories you need to live -- what your body naturally burns each day plus your everyday activity. If you tell MFP you want to lose weight, it will then subtract calories from this to create a deficit for you.

    Let's say you need 2,000 calories to maintain your current weight with your everyday activity. If you want to lose one pound a week, your calorie goal from MFP will be 1,500. That is a deficit for you, a deficit of 500 calories.

    Now let's say you go for a run and burn 200 calories. Your deficit is now 700 calories (because you burned 200 more calories than MFP assumed you would). You can eat those 200 back and still be at your original deficit of 1,500.

    MFP is handy because it does these calculations for you when you log your exercise. However, you can do them yourself (if you have a source to tell how many calories you're burning through exercise).

    Okay so I am understanding this a bit more now so I want to say thank you. The only question that still arises is in the example you used. Say I go for that run and it is my only exercise for that day. I eat those 200 calories to gain back what i lost. Yes, that might leave me with the same deficit I started out with but how am I gping to burng off the rest of the base calories so that i end up with a bigger expenditure than intake of calories before i end the day? I do not want any calories to carry over into the next day when I wake up in the morning. You see what I am saying? I hope I made this clear for you.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    seansta5 wrote: »
    janejellyroll wrote: »
    seansta5 wrote: »
    janejellyroll wrote: »
    seansta5 wrote: »
    My whole mindset with the plus exercise calories is that I do not want to gain excess weight whether that be fat or muscle from these extra calories i will be consuming in order to workout. I understand what you are saying but what if I consume extra calories for exercise and then I do not burn off those calories? Now I am put in a position where I need to burn off the excess exercise calories plus the base calories I am eating throughout the day. My activity right now is sedentary based on what I do for work so throughout the day I am not burning many of those base calories.

    When calculated properly, eating exercise calories will not result in excess weight. You'll still be at a deficit.

    With MFP's formula, you'd never consume extra calories through exercise that you were not burning off because you log your exercise (and eat the calories) after the exercise happens.

    You wake up with a base calorie goal, log your exercise, and *then* have the extra calories available.

    I am new to this app so I am still trying to navigate it. So i figure out how many calories I burned during exercise and eat that amount of calories directly afterwards to cancel them out? And I assume the calories I eat before the workout are part of my base calories. The only thing I do not understand is how I will still be left in a deficit if I am going to put the same amount of calories back into my body that I burned off. Where can I find this formula?

    If your calorie goal comes from MFP, then it's accounting for the base calories you need to live -- what your body naturally burns each day plus your everyday activity. If you tell MFP you want to lose weight, it will then subtract calories from this to create a deficit for you.

    Let's say you need 2,000 calories to maintain your current weight with your everyday activity. If you want to lose one pound a week, your calorie goal from MFP will be 1,500. That is a deficit for you, a deficit of 500 calories.

    Now let's say you go for a run and burn 200 calories. Your deficit is now 700 calories (because you burned 200 more calories than MFP assumed you would). You can eat those 200 back and still be at your original deficit of 1,500.

    MFP is handy because it does these calculations for you when you log your exercise. However, you can do them yourself (if you have a source to tell how many calories you're burning through exercise).

    Okay so I am understanding this a bit more now so I want to say thank you. The only question that still arises is in the example you used. Say I go for that run and it is my only exercise for that day. I eat those 200 calories to gain back what i lost. Yes, that might leave me with the same deficit I started out with but how am I gping to burng off the rest of the base calories so that i end up with a bigger expenditure than intake of calories before i end the day? I do not want any calories to carry over into the next day when I wake up in the morning. You see what I am saying? I hope I made this clear for you.

    Your base calories are the calories you burn just from living and the calories you are burning through your daily activity (like your job or household tasks). You don't have to "try" to burn them off, you're already burning them off each day.

    I know that if I just wake up in the morning and sit in bed watching TV all day, I'm going to burn calories. I don't have to try to do this, my body needs that just to live. By the time I get to work or just hang out around my apartment, I'll burn about 1,460. I don't have to focus on doing this, I know it is happening each day.
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