Not sure where to set my calories...

skigal303
skigal303 Posts: 39 Member
in Health and Weight Loss
I have been "dieting" for over 7 years. I've used weight watchers and with the help of some depressive episodes and serious binge eating issues I've somehow gained about 75 lbs over this time. Weight Watchers was proving to be bad for my mental health so I quit and my other mental health issues are basically at bay. I have started exercising again and I am feeling ready to lose the weight.
However, the calorie thing is throwing me. I know it should be simple, but MFP gives me many options and little guidance. I have premium- does anyone set macro goals or different goals depending on the day of the week (does that matter?) or is my daily intake more important?
I find that I can't stick to a 1200 cal diet, but 1500 is reasonable and gives me enough energy to work out. Will I still be in a large enough deficit at that amount?

I guess I'm looking for some general guidance or someone to point me in the direction of some assistance here on MFP (a forum, blog, etc.) or other online resource.

For reference: I am 5'3", weigh 210 and have a tentative goal of 140. (Short term goal of 199)

Thanks for any help, motivation...!!

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Set mfp to lose 1lb per week
  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    Set your weekly weight loss goal to 1 lb per week, don't worry too much about macros at this point, other than ensuring you're getting adequate protein (0.6-0.8g per lb of goal weight is a good guideline) and adequate fat (0.35-0.45g per lb), let the rest fall where they may. Also eat 50-75% of any exercise calories, track your progress for 4-6 weeks, and adjust calories up or down based on that (losing faster than expected, raise calories, slower, lower a bit).

    I would say at your height and weight you should easily lose on 1500.
  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    Oh and strength train! That, and getting enough protein will help preserve lean body mass :). Body weight exercises are fine if you're not ready to pick up weights yet.
  • skigal303
    skigal303 Posts: 39 Member
    Nony_Mouse wrote: »
    Set your weekly weight loss goal to 1 lb per week, don't worry too much about macros at this point, other than ensuring you're getting adequate protein (0.6-0.8g per lb of goal weight is a good guideline) and adequate fat (0.35-0.45g per lb), let the rest fall where they may. Also eat 50-75% of any exercise calories, track your progress for 4-6 weeks, and adjust calories up or down based on that (losing faster than expected, raise calories, slower, lower a bit).

    I would say at your height and weight you should easily lose on 1500.

    At 1 lb/week it gives me 1800 calories per day!! That seemed like way too much- but maybe I should just trust it and set my profile so I don't eat back any exercise calories? Maybe that's a good place to start and then reevaluate in a month like suggested, though. Thank you!
  • katnadreau
    katnadreau Posts: 149 Member
    We tend to have it set in our heads we have to eat like bunnies to lose weight, that's just not the case. We also don't realize exactly how much we eat. I thought I wasn't eating much till I started logging and weighing my food, and found out it wasn't my meals that added up my calories, but the little handfuls of food through out the day, and eating what my kids left on the plate. Trust what MFP gives you, and definitely eat back some of your workout calories. It seems like a lot, and too good to be true, but it's really not.

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