Need opinions onweight loss and calories
Mugs203
Posts: 26 Member
Hoping to get some advice.
Trying to lose weight and MFP says I shoud be eating 1200 calories per day. I like to workout and can burn 500-600 per day in spin class or on elliptical machine etc. Because my calories are low to begin with, I am not sure if I should be eating back those calories. What are your thoughts?
Trying to lose weight and MFP says I shoud be eating 1200 calories per day. I like to workout and can burn 500-600 per day in spin class or on elliptical machine etc. Because my calories are low to begin with, I am not sure if I should be eating back those calories. What are your thoughts?
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Replies
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MFP intends you to eat back exercise calories. If you are confident that they're calculated correctly, eat them all. If not, start by eating half to account for possible overestimation, and adjust from there.
What is your height, starting weight, and how much are you trying to lose? Unless you're a very short, older, and/or sedentary woman, 1200 is likely too few calories for you. Women often get a recommendation of 1200 calories when they enter a pace of weight loss that's too fast for their stats.8 -
MFP intends you to eat back exercise calories. If you are confident that they're calculated correctly, eat them all. If not, start by eating half to account for possible overestimation, and adjust from there.
What is your height, starting weight, and how much are you trying to lose? Unless you're a very short, older, and/or sedentary woman, 1200 is likely too few calories for you. Women often get a recommendation of 1200 calories when they enter a pace of weight loss that's too fast for their stats.
I am only 5'2" and 147 lbs. Want to get down to 130.
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I do not eat back my calories. Because of this I’m actually at the lowest weight I’ve been in years I weighed myself the other day for the first time in a really long time. I actually do not need to lose any more weight.15
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I do not eat back my calories. Because of this I’m actually at the lowest weight I’ve been in years I weighed myself the other day for the first time in a really long time. I actually do not need to lose any more weight.
But does MFP recommend more than 1200 for you? Thats what concerns me
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MFP intends you to eat back exercise calories. If you are confident that they're calculated correctly, eat them all. If not, start by eating half to account for possible overestimation, and adjust from there.
What is your height, starting weight, and how much are you trying to lose? Unless you're a very short, older, and/or sedentary woman, 1200 is likely too few calories for you. Women often get a recommendation of 1200 calories when they enter a pace of weight loss that's too fast for their stats.
I am only 5'2" and 147 lbs. Want to get down to 130.
With a small amount of weight to lose, you should be targeting 0.5 lb/week rate of loss. Set MFP to that and you should get a slightly higher calorie allowance. Get a food scale, weigh all solid food, and be patient. The weight will come off.9 -
Hoping to get some advice.
Trying to lose weight and MFP says I shoud be eating 1200 calories per day. I like to workout and can burn 500-600 per day in spin class or on elliptical machine etc. Because my calories are low to begin with, I am not sure if I should be eating back those calories. What are your thoughts?
That 1200 goal is for a non-exercise day ONLY.
Doesn't matter if your goal is low or medium or high - the goal is always plus exercise calories as that part of your calorie needs isn't factored in until you do the exercise and log it.
Why wouldn't you eat back your exercise calories if you believe them to be reasonable? That is how this tool is designed after all.
How will you expect to maintain when you get to goal weight if you ignore a perfectly valid energy need?
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...and yes, your calorie goal is NET calories. You should eat back some or all of your exercise calories. And I say ‘some’ mainly because most exercise calories are overestimated.4
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MFP intends you to eat back exercise calories. If you are confident that they're calculated correctly, eat them all. If not, start by eating half to account for possible overestimation, and adjust from there.
What is your height, starting weight, and how much are you trying to lose? Unless you're a very short, older, and/or sedentary woman, 1200 is likely too few calories for you. Women often get a recommendation of 1200 calories when they enter a pace of weight loss that's too fast for their stats.
I am only 5'2" and 147 lbs. Want to get down to 130.
With so little weight left to lose, you want to lose slowly so you don't risk too much muscle loss and don't mess with your hormones. 0.5-1 lb per week. Eat the MFP goal + at least some of your exercise calories. Log accurately and consistently and be patient
Check out the Most Helpful Posts threads pinned to the top of each forum and Good luck! 3 -
Hi! Sounds like a great thread! Currently, I'm at 166 - the lowest in 30 yrs! I am 59yo female, 5'7", exercise about 2x/wk on elyptical 20-30 min HIIT which for me is less 1 1/2 mins sustained top speed to heart rate target then back down and rest. Also, do resistane for 15 min. twice a week. My BP has gone from 139/89 to 95/65 in a year. I'm eating a caloric defecit to about 1,100-1,200 which is hard to get bc I'm fat adapted keto,... have to really push in cal bc I am not hungry and have tons of energy. Autophagy during IF (intermittent fasting) stops at 15g of protein (recycles protein and fats) but I push in about .7 or .8 x my weight in ptotein so my hair doesn't fall out and i don't eat my own lean mass. Here is my eating roughly: 46% fat, 48% protein, rest dense carbs. Thoughts? Calorie ideas? Protein intake? Goal 138 lbs. Most online calcs and TDEE don't fit my approach. Thanks! All the best! ps - down 100lbs as of yesterday, feel great. 2 meals a day - don't want my metab to slow so iwant to go into autophagy 2x week fasting to drive up metabolism and counteract its reduction from reduced caloric intake. my nutrition is very dense and mostly organic - carn/veg/lacto ovo . Thanks, again!
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If you are hungry eat, if not just make sure to get your 1200 in.2
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The calorie burn listed for exercise are really not accurate. If you eat them all back, you can end up not losing anything. My dietitian says to never eat the calories back unless I do a really hard workout that exhausts me and leaves me feeling famished.13
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njitaliana wrote: »The calorie burn listed for exercise are really not accurate. If you eat them all back, you can end up not losing anything. My dietitian says to never eat the calories back unless I do a really hard workout that exhausts me and leaves me feeling famished.
So zero is more accurate? :noway:14 -
njitaliana wrote: »The calorie burn listed for exercise are really not accurate. If you eat them all back, you can end up not losing anything. My dietitian says to never eat the calories back unless I do a really hard workout that exhausts me and leaves me feeling famished.
I can run 15 miles without feeling exhausted or famished (quite the opposite actually) but I guarantee you that I burned 1400+ calories anyway.
Figuring out how many calories to eat and how many you burn takes some time. Start by eating all or most of the calories back for a couple weeks and see if you get the results you expect. If not, then adjust.11 -
Yes, you should definitely eat the calories back, or else you will be way under a healthy goal for the day and it won't be sustainable and could lead to negative health consequences. The way MFP, unlike some other plans, works is by setting a goal for days on which you do not exercise.
That said, at your weight 500-600 seems like a lot for a spin class or elliptical session, at least if we are talking 60 min or less. I'd start by eating back about 2/3-3/4 of the calories.
I lost a good bit of weight eating 1250+exercise calories (MFP gave me 1200, but I didn't like that it would say I was undereating at 1195 and overeating at 1205, so I gave myself some leeway). Once I was convinced that my exercise was pretty consistent from week to week I just raised my goal and didn't eat back exercise calories, but with the MFP 1200 goal, please do eat them back.
I also would not aim for more than 1 lb/week loss, but at your height and weight you easily could get 1200 even with only 1 lb, especially if you said sedentary (if you are at all active, for example walk 5000+ steps or more before workout, you should probably be lightly active rather than sedentary, however).5 -
Hoping to get some advice.
Trying to lose weight and MFP says I shoud be eating 1200 calories per day. I like to workout and can burn 500-600 per day in spin class or on elliptical machine etc. Because my calories are low to begin with, I am not sure if I should be eating back those calories. What are your thoughts?
If you're eating 1200 calories and burn 500-600, you are providing your body a net intake of 600-700 calories to perform all of it's other functions...like being alive.
You should probably take a look at the sticky threads and learn how this tool is designed to be used. Your 1200 calorie target is your deficit and assumes sedentary with NO exercise...your exercise goals in MFP have no impact on your calorie target...exercise is not accounted for...common sense would dictate that it should. That is why you eat back exercise calories with MFP...that's how you account for that activity since it's not included in your activity level.8 -
njitaliana wrote: »The calorie burn listed for exercise are really not accurate. If you eat them all back, you can end up not losing anything. My dietitian says to never eat the calories back unless I do a really hard workout that exhausts me and leaves me feeling famished.
I hope that dietitian is calculating your calorie goal using TDEE, which is not the method MFP uses. Otherwise, I would fire them for giving you potentially dangerous advice.
If you are using MFP’s calorie goal, you need to eat exercise calories. This is not an opinion question; it is the way the program is designed.14 -
Thanks, Carpar1. I do listen to my body and eat when I'm hungry AND i push in calories even if i'm not. Sometimes my body calls for more fat% and I give it. Just wondering how much calories bc TDEE has me at 1,641 Cutting and 2,141 at maintenance (500cal deficit) and PerfectKetocalc has me at 1,154, and I don't know how to get MFP numbers - only what I give to MFP. Where does one get MFP to calculate for you? Thanks! Also, just looking at the gap between TDEE and PerfectKetocalc is confusing - there's quite a discrepancy. If TDEE has me 1,641 cutting and PerfectKeto has me at 1,154, not sure where the middle ground is. I just readjusted macros to 45% fat, 40% protein and 15% carbs. I welcome anyone's feedback. Thanks! 2
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PerfectKetocalc, with those stats, puts me at a weight loss of about 3lbs per month0
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i just don't want to funk up my metabolism on low caloric intake and i constant tweek my macros and listen to my body. I'm thinking Fasting will help buoy my metabolism so it doesn't start crashing on low caloric intake. Your thoughts? Any ketoers out there? Thanks!8
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promisesstandin wrote: »Thanks, Carpar1. I do listen to my body and eat when I'm hungry AND i push in calories even if i'm not. Sometimes my body calls for more fat% and I give it. Just wondering how much calories bc TDEE has me at 1,641 Cutting and 2,141 at maintenance (500cal deficit) and PerfectKetocalc has me at 1,154, and I don't know how to get MFP numbers - only what I give to MFP. Where does one get MFP to calculate for you? Thanks! Also, just looking at the gap between TDEE and PerfectKetocalc is confusing - there's quite a discrepancy. If TDEE has me 1,641 cutting and PerfectKeto has me at 1,154, not sure where the middle ground is. I just readjusted macros to 45% fat, 40% protein and 15% carbs. I welcome anyone's feedback. Thanks!
Maybe start your own thread for advice that is specific to you.8 -
Hoping to get some advice.
Trying to lose weight and MFP says I shoud be eating 1200 calories per day. I like to workout and can burn 500-600 per day in spin class or on elliptical machine etc. Because my calories are low to begin with, I am not sure if I should be eating back those calories. What are your thoughts?
Others have already explained how MFP works. The calories given to you do not include exercise. That being said, given that you are lighter and less tall (I am also 5'2"), the MFP floor for calorie recommendations is 1200, so you might find that if you set your loss rate to less, you might still end up with 1200, or close to it. Eat at least 50% of your calories back (there are both estimation errors and logging errors that can complicate the process) until you see how it is working for you. Then adjust based on your results (give it 4-6 weeks to see the overall trend, a weight trending app can be very helpful for this).3 -
Yes, you should definitely eat the calories back, or else you will be way under a healthy goal for the day and it won't be sustainable and could lead to negative health consequences. The way MFP, unlike some other plans, works is by setting a goal for days on which you do not exercise.
That said, at your weight 500-600 seems like a lot for a spin class or elliptical session, at least if we are talking 60 min or less. I'd start by eating back about 2/3-3/4 of the calories.
I lost a good bit of weight eating 1250+exercise calories (MFP gave me 1200, but I didn't like that it would say I was undereating at 1195 and overeating at 1205, so I gave myself some leeway). Once I was convinced that my exercise was pretty consistent from week to week I just raised my goal and didn't eat back exercise calories, but with the MFP 1200 goal, please do eat them back.
I also would not aim for more than 1 lb/week loss, but at your height and weight you easily could get 1200 even with only 1 lb, especially if you said sedentary (if you are at all active, for example walk 5000+ steps or more before workout, you should probably be lightly active rather than sedentary, however).
I agree with the calorie burns. I'm heavier than you and I need to push super hard in a one hour spin class to burn 600 calories. This means staying in the top HR zone (level 5 on Polar) for 20 minutes and the second top (level 4) for about 30 mins, so not much recovery at all.
However you need to find a balance that you can maintain. There's no point going too hard in the beginning and not maintaining this lifestyle forever.
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njitaliana wrote: »The calorie burn listed for exercise are really not accurate. If you eat them all back, you can end up not losing anything. My dietitian says to never eat the calories back unless I do a really hard workout that exhausts me and leaves me feeling famished.
My RD said the same.7 -
People often misunderstand how MFP works.
If you get your calorie goal from elsewhere, it assumes some exercise in the total, and so you don't eat exercise back unless it's really out of the ordinary. But MFP (especially if the person says sedentary) gives a goal that is assuming no exercise and really sedentary. Especially if the person picks the max loss and is careful about logging calories accurately, it can be unhealthy not to eat back exercise and it is certainly not using the tool as intended.
Now of course how much exercise matters. We all know that some will log daily cleaning and there are studies where a group of obese women were asked to start exercising by walking on a treadmill, misperceived how many cals they burned, and then easily ate back more cals than they'd burned. But they weren't tracking calories.
Very often RDs and doctors assume that people won't log calories accurately and will cheat (they are overweight, after all), and so recommend cutting cals to 1000 if 1200 is not working (assuming 1200 is really more like 2000) or say "don't eat back exercise unless it's way out of the ordinary" assuming that the person's exercise is not burning many cals anyway.
None of this applies to a person close to a healthy weight who is eating only 1200 and routinely exercising vigorously for an hour and burning 600 (or even 300-400), if that person is logging accurately. It's the same as eating a goal of, say, 800 without exercise, and clearly that's not a good idea.
As I said above, I had a goal of 1250 and ate 1250 + exercise cals (logging most of them), and for me that exercise was mostly running. Eating 1250 when running 5 miles would have been a BAD idea. Instead I'd eat 1650 or 1700, and still lose as planned (often more, and looking back I likely was undereating some even then).7 -
OP others have already covered how MFP is designed to work and why you’re meant to eat back exercise calories if you use MFP to set up your goal.
For what it’s worth I’m 5’2 and started about 5 lbs heavier than you, lost down to my goal weight of 125 eating between 1600-1900 (total) cals per day with my net goal being 1400-1700 during that time period. I lost a pretty predictable 1 lb/week for 5 months and then increased my goal and got a FitBit to lose 0.5 lbs/week for the next several months. It took me about a year and ended up shifting to maintenance at around 120 lbs.4 -
I'm with Lemurcat.
If you go to a dietician and they give you a plan, go with their plan. I mean if you are paying someone to help you with weight loss and nutrition then it makes sense to follow their instructions. MOST dieticians are going to allow for your exercise IN your calories goals.
If you use Myfitnesspal's numbers then you eat back the exercise calories. Two different methods. Pick one. You don't combine the two, pick one.5 -
njitaliana wrote: »The calorie burn listed for exercise are really not accurate. If you eat them all back, you can end up not losing anything. My dietitian says to never eat the calories back unless I do a really hard workout that exhausts me and leaves me feeling famished.
My RD said the same.
Again, your RD is (hopefully) calculating your calories using a different method from the one MFP uses. The method they use is likely TDEE, which accounts for exercise you usually do. Using this method, you do not count exercise calories separately since they are already built in.
If you use MFP’s calculations, then you eat back exercise calories. MFP uses a method called NEAT, which only accounts for non-exercise activity. This method counts exercise calories separately. Therefore, if you use MFP’s calorie goal, you must eat exercise calories or else you will be undereating.7 -
njitaliana wrote: »The calorie burn listed for exercise are really not accurate. If you eat them all back, you can end up not losing anything. My dietitian says to never eat the calories back unless I do a really hard workout that exhausts me and leaves me feeling famished.
My RD said the same.
Again, your RD is (hopefully) calculating your calories using a different method from the one MFP uses. The method they use is likely TDEE, which accounts for exercise you usually do. Using this method, you do not count exercise calories separately since they are already built in.
If you use MFP’s calculations, then you eat back exercise calories. MFP uses a method called NEAT, which only accounts for non-exercise activity. This method counts exercise calories separately. Therefore, if you use MFP’s calorie goal, you must eat exercise calories or else you will be undereating.
^ This
As an example say MFP gives you 1450 calories to lose 1 lb/week, and you plan on exercising 5x/week for an average of 400 cals per workout. well MFP will tell you to eat 1450 on the days you don't workout and 1850 on the days you do whereas a "professional" or TDEE calculator may tell you to eat 1700 everyday regardless if you workout.
So for the week MFP will have you eat 12,150 (1450*2+1850*5) whereas doing it the other way will have you eat 11,900 (1700*7) almost the same number of cals for the week (250 dif). The issue in not following MFP is if you don't workout the full 5 days or burn more or less than planned. If that is the case you may lose more or less than your goal, whereas MFP will have you lose your goal amount regardless how much you actually workout.
What many MFPers do is take the low 1450 and not eat back exercise calories which is wrong, if you are not eating them back then your daily activity level should reflect the higher burn with would be covered in the 1700/day above.
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I started out like you targeting 1200 calories and not eating back my exercise calories. I ended up getting physically tired all the time. I ended up moving my target up to 1300 and then 1400. With moderate exercise i still lost a half pound a week. I felt a lot better. It just took longer. I an 5’2 and 122. (Now)4
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Hoping to get some advice.
Trying to lose weight and MFP says I shoud be eating 1200 calories per day. I like to workout and can burn 500-600 per day in spin class or on elliptical machine etc. Because my calories are low to begin with, I am not sure if I should be eating back those calories. What are your thoughts?
If you don't eat them back, you are probably going to feel miserable.3
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