MFP Targets or Limits - Net or Gross

belladamjc

I'm a beginner and I don't understand most of the threads here, so please dumb it down for me. I've given up a serious Coke habit as part of my diet and so am used to not eating much. My target is 1200-1500 calories per day with an auto generated 50/30/20 carbs/protein/fats.

I am losing less weight since I came to MFP, increased my food to targets and started exercising, so am seeking to reduce my food consumption somewhat back to my normal levels (~700 calories per day) where I feel more comfortable and less bloated continually.

Now I increase my food daily to stretch to the 1200 gross calories however I exercise between 300-800 per day (part cardio part light weights), so my net calories are between 500-900 or so everyday. Is this net calorie level pushing my body into 'starvation mode' and deterring fat loss or encouraging it?

Additionally, the 'targets' generated by MFP, are these limits or targets. If I'm short protein/fat/sugar is it harmful or should I be minimising some/all and focusing to exceed on others? I try to force my protein to the limit, but is it a problem if it goes over?

nutmegoreo

There is no such thing as starvation mode (in the traditional sense), however, there is such thing as a minimum number of calories and base nutrition (protein, fat, vitamins, and minerals) required to be healthy. Your NET calories need to be 1200 because you can't nutritionally meet your bodies needs on 700 calories per day.

For information on eating too little:
https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1

If you've given up coke, you are used to getting more calories, just in liquid form rather than food. You could look at increasing your calories using calorie dense foods, nuts, seeds, nut butters, full fat versions of salad dressings, etc. Those will increase your calories without adding a lot of volume.

The MFP targets: I look at the fat and protein as minimums and aim to have them in red by end of day. Carbs and sugar, I don't worry about. I do also watch fibre and do my best to hit that one every day as well. For calories, I aim to be as close as possible a little over or a little under, I don't worry about it.

If you are finding that your weight isn't moving, then it is worth picking up a food scale and weighing everything that isn't water. Peanut butter is calorie dense, so the difference in a tablespoon makes a big difference in calories, so weighing it removes that variable.

kimny72

The macro goals are just a guide, and are mostly personal preference. Many of us look at protein and fat as minimums to be reached and let carbs fall where they may, but you don't need to be overly concerned about it.

Your MFP calorie goal is Net. MFP sets that goal expecting you to eat back at least some of your exercise calories. These threads might be helpful for you:

https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1

belladamjc

kommodevaran wrote: »

Seriously, challenge the food fear, stop reading blogs, log correctly, trust the program, get to understand your real needs.

1. I don't have a fear of food
2. I don't read blogs
3. I log in detail after every meal

There's a tremendous amount of discretion in the MFP system, so I'm seeking understanding and guidance on details in order to do the right thing.

cmriverside

belladamjc wrote: »

kommodevaran wrote: »

Seriously, challenge the food fear, stop reading blogs, log correctly, trust the program, get to understand your real needs.

1. I don't have a fear of food
2. I don't read blogs
3. I log in detail after every meal

There's a tremendous amount of discretion in the MFP system, so I'm seeking understanding and guidance on details in order to do the right thing.

Read those links in the posts above.

belladamjc

cmriverside wrote: »

belladamjc wrote: »

kommodevaran wrote: »

Seriously, challenge the food fear, stop reading blogs, log correctly, trust the program, get to understand your real needs.

1. I don't have a fear of food
2. I don't read blogs
3. I log in detail after every meal

There's a tremendous amount of discretion in the MFP system, so I'm seeking understanding and guidance on details in order to do the right thing.

Read those links in the posts above.

Thanks, I am, those posts were made while I was responding to the initial response.