Calorie deficit

mom22lappys1

What should I be aiming for? The daily, the total with exercise, should I be minusing 500 from daily given? I'm so Confused

janejellyroll

If you told MFP you wanted to lose weight, the deficit is already built into the calorie goal it gave you.

RealWorldStrengthLLC

^what that guy said.

Also, I'd reccomend posting your stats and goal weight/ body composition here and get general advice from the members. Some people should be cutting 2lbs a week, some 1, some .5. Some should be recomping or gaining. Also would help to look up the ideal macro split for your body type (endonorphs, ectomorph, mesomorph) - yes I know there have been studies saying that body type is BS. I'm in the camp that those studies are BS, body type is a real thing and some body types respond better to different carb/fat/protien ratios than others.

janejellyroll

youcantflexcardio wrote: »

^what that guy said.

Also, I'd reccomend posting your stats and goal weight/ body composition here and get general advice from the members. Some people should be cutting 2lbs a week, some 1, some .5. Some should be recomping or gaining. Also would help to look up the ideal macro split for your body type (endonorphs, ectomorph, mesomorph) - yes I know there have been studies saying that body type is BS. I'm in the camp that those studies are BS, body type is a real thing and some body types respond better to different carb/fat/protien ratios than others.

What evidence or studies have led you to believe that somatypes are valid and are related to what we should eat?

cmriverside

mom22lappys1 wrote: »

What should I be aiming for? The daily, the total with exercise, should I be minusing 500 from daily given? I'm so Confused

How does MyFitnessPal calculate my initial goals?

RealWorldStrengthLLC

No studies, just years of personal anecdotal evidence I've both experienced and witnessed. It's not necessarily a solid rule but different people DO respond better to different ratios. Everyone is not the same, and researching somatypes and their ideal ratios is not necessarily a bad thing. At the end of the day it is CICO, but learning about different macro ratios can't hurt someones goals.

janejellyroll

youcantflexcardio wrote: »

No studies, just years of personal anecdotal evidence I've both experienced and witnessed. It's not necessarily a solid rule but different people DO respond better to different ratios. Everyone is not the same, and researching somatypes and their ideal ratios is not necessarily a bad thing. At the end of the day it is CICO, but learning about different macro ratios can't hurt someones goals.

People do respond well to different ratios, but I'm not aware of any evidence linking these to specific somatypes (which were made up by an individual).

You can accept and believe that humans can thrive on a wide range of macronutrient goals without accepting the junk science of constitutional physiology. After all, we know that humans have a wide variety in their personality types, but accepting this doesn't mean that somatypes are real and shape our personality (as William Sheldon, the man who created somatypes, argued). Believing that a somatype is real and determines what we should eat is about as supported as believing somatypes are real and shape our personality or moral character.

kimny72

mom22lappys1 wrote: »

What should I be aiming for? The daily, the total with exercise, should I be minusing 500 from daily given? I'm so Confused

Your initial calorie goal includes your deficit with no exercise. That's what you should aim for on days you don't workout. On days you do exercise, MFP expects you to log your exercise and eat back those calories. But some people find MFP overestimates the calorie burns, so many suggest you start out eating back half, and then you can change that up or down depending on your real life results and how you feel.

For example, if your initial calorie goal is 1500 cals, and MFP is giving you 500 exercise calories, start out eating 1750 and see how it goes.

RealWorldStrengthLLC

Lotta hate for somatypes I guess.

I still say this article holds some knowledge. At least read it and decide for yourself.

https://www.bodybuilding.com/content/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html

WinoGelato

youcantflexcardio wrote: »

Lotta hate for somatypes I guess.

I still say this article holds some knowledge. At least read it and decide for yourself.

https://www.bodybuilding.com/content/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html

No, I’d say just a general disdain for pseudoscience that has been debunked...

Seffell

youcantflexcardio wrote: »

^what that guy said.

Also, I'd reccomend posting your stats and goal weight/ body composition here and get general advice from the members. Some people should be cutting 2lbs a week, some 1, some .5. Some should be recomping or gaining. Also would help to look up the ideal macro split for your body type (endonorphs, ectomorph, mesomorph) - yes I know there have been studies saying that body type is BS. I'm in the camp that those studies are BS, body type is a real thing and some body types respond better to different carb/fat/protien ratios than others.

There are no camps (like this) in science. This is not a matter of personal belief or opinion. You see, there is gravity on Earth regardless of your opinion about the matter.

janejellyroll

youcantflexcardio wrote: »

Lotta hate for somatypes I guess.

I still say this article holds some knowledge. At least read it and decide for yourself.

https://www.bodybuilding.com/content/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html

I don't hate them, I'm just in favor of sharing accurate information.

That article is just a random guy writing about somatypes. It doesn't include any evidence or studies to indicate that they're a valid way to determine our macro goals.

quiksylver296

youcantflexcardio wrote: »

^what that guy said.

Also, I'd reccomend posting your stats and goal weight/ body composition here and get general advice from the members. Some people should be cutting 2lbs a week, some 1, some .5. Some should be recomping or gaining. Also would help to look up the ideal macro split for your body type (endonorphs, ectomorph, mesomorph) - yes I know there have been studies saying that body type is BS. I'm in the camp that those studies are BS, body type is a real thing and some body types respond better to different carb/fat/protien ratios than others.

I just want to point out that @janejellyroll got called a guy this time, and not me!!!

@tacklewasher @pinuplove @CSARdiver


Now, back to the OP.

quiksylver296

janejellyroll wrote: »

If you told MFP you wanted to lose weight, the deficit is already built into the calorie goal it gave you.

That^^

mph323

youcantflexcardio wrote: »

Lotta hate for somatypes I guess.

I still say this article holds some knowledge. At least read it and decide for yourself.

https://www.bodybuilding.com/content/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html

Somatotypes have been thoroughly debunked. They were created by a psychologist (William Herbert Sheldon) to explain behavioral traits associated with different body types, and even that theory is nonsense.

Think about it: how would you reconcile eating correctly for your blood type and eating correctly for your somatotype, when one might encourage high carbs and the other high fat? How would you decide which diet is valid when there are no credible studies or sources for either? It's much easier and far more sustainable to eat the way that satisfies you and allows you to stay within your calorie and nutrition goals, whether that's high-carb, low-carb or moderate-carb.

Here's a good read: https://darebee.com/fitness/body-types-myth.html

Note that the theory is subtly tied into the eugenics movements of the 40's.

edited for relevance