MFP Activity Level?

katiesmom_99
katiesmom_99 Posts: 87 Member
edited December 21 in Health and Weight Loss
Cross-post. I put this in Getting Started, but no replies, so trying here.


First, my stats. I'm 48yo, 5'0". SW: 133 as of 5/18. CW: 129, as of 6/14. BMI: 25


Question: Should I change my activity settings to moderate and bump up my calories?
My loss goal is 1lb/wk. My activity level is set to light. Recommended daily calories: 1200 + exercise cals. I work in retail sales, so I'm on my feet for 6 - 8 hours solid, but only average 8K steps/day, according to FitBit. Two days a week we have deliveries. On these days I spend a minimum of 1 hour bending, squatting, stretching, using a step ladder, and lifting and carrying boxes up to 40lbs each. On non-delivery days I try to get in at least 30-40 minutes of walking. On my days off, I can be a bit of a couch potato if left to my own devices. If I stay close to the indicated calories, I'm hungry and definitely not happy.

Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Nobody can really tell you what you should do. Just experiment with it and see how it goes.
  • katiesmom_99
    katiesmom_99 Posts: 87 Member
    cwolfman13 wrote: »
    Nobody can really tell you what you should do. Just experiment with it and see how it goes.

    Okay. Not really helpful, but thanks for replying.

    I'm new at this whole thing and looking for advice or suggestions from experienced users who may have once been in a similar situation and whether or not an adjustment worked for them, or didn't. Or am I missing the whole point of the forums?
  • Annie_01
    Annie_01 Posts: 3,096 Member
    I would probably go with moderately active and try that for 4 - 6 weeks and see if it works for you. On your days off maybe try to fit in some type of activity such as hiking...playing with your kids(if you have any)...long walks in the park or even window shopping to keep you moving. If at the end of a month you are not losing as much as you expect either cut your calories and/or increase your activity.

    You're not missing the point about the forums btw...you will find many people that will help you...you just might not always like the answer. :|
  • slbbw
    slbbw Posts: 329 Member
    Curious what it gives you if you set it to maintenance instead of loss per week. Also what is your goal weight. 1lb/ week may be too fast for you. You will probably be more satisfies on a higher calorie diet but might need some tweaking once you get some data after about 4 weeks at the level.

    Given your height and weight 1220 may not be 1lb per week.
  • katiesmom_99
    katiesmom_99 Posts: 87 Member
    @PAV8888 Thank you! Can you explain a little more here? I've only been using the Fitbit a little over a week and still trying to reconcile the numbers.
    make sure that I am not creating a deficit larger than 20% of my daily Fitbit value
  • corinasue1143
    corinasue1143 Posts: 7,460 Member
    I basically agree with @PAV8888. You have been doing what you set out to do. Losing about 1 pound a week. Only you can decide. Would you be happier if you add 100 calories a day and lose 1 pound every 9 days. Or you could add 200 calories a day and lose 1 pound every 12 days. Or you could add 100 calories a day, exercise an extra 100 calories worth each day but don’t eat those calories and still lose about one pound a week. It is your choice, and we can’t tell you which is right for you. You have to find the spot where you are happy with what you eat and how fast you lose.

    Many people find if they eat more protein, they are satisfied with fewer calories. Again, that is something you have to experiment with. I personally would recommend you average the grams of protein you have been eating each day and aim for 10 -15 grams a day more. After 3 or 4 days, decide if you are better satisfied or not.

    It’s all just an experiment to see where you are happiest.
  • katiesmom_99
    katiesmom_99 Posts: 87 Member
    edited June 2019
    cwolfman13 wrote: »
    katiesmom_99 wrote: »
    cwolfman13 wrote: »
    Nobody can really tell you what you should do. Just experiment with it and see how it goes.

    How is it not helpful...all of this is about experimentation. When I was new to this and starting out I was set to sedentary...I decided to experiment with light active and that worked better for me. Lost 40 Lbs over the course of about 8 months and have been in maintenance for over 6 years. Nobody back then could have told me what I should or should not do...I just had to experiment to see what would work best for me to stay on track. My initial answer was short and succinct...but I'd hardly call it unhelpful.

    Short and succinct to you came across to me as dismissive and "figure it out yourself" borderline rude. I'm well aware that my situation is individual. I just don't want to undo a month's progress with another month of backstepping unnecessarily. Anyway, in the end - no harm no foul. It's all good. B)
  • katiesmom_99
    katiesmom_99 Posts: 87 Member
    edited June 2019
    slbbw wrote: »
    Curious what it gives you if you set it to maintenance instead of loss per week. Also what is your goal weight. 1lb/ week may be too fast for you. You will probably be more satisfies on a higher calorie diet but might need some tweaking once you get some data after about 4 weeks at the level.

    Given your height and weight 1220 may not be 1lb per week.

    I've been afraid to go in and start tinkering with the numbers. Can I do that without throwing off what I've already done?

    Oh, my goal weight is 110 with a combination of fat loss and recomp.
  • PAV8888
    PAV8888 Posts: 14,300 Member
    edited June 2019
    katiesmom_99 wrote: »
    @PAV8888 Thank you! Can you explain a little more here? I've only been using the Fitbit a little over a week and still trying to reconcile the numbers.
    make sure that I am not creating a deficit larger than 20% of my daily Fitbit value

    Fitbit creates its own estimate of the calories you spend a day and the integration makes sure that MFP reflects that Fitbit number AT MIDNIGHT. You're off loading the calories out estimation to Fitbit.

    As such your activity level on MFP is of little consequence other than influencing the size of the adjustment you see at various points in time. In general the closer you are the smaller the ABSOLUTE value of the adjustments.

    My suggestion of 20% of TDEE (aka Fitbit number) is the fastest *I* believe a person should be trying to lose within normal weight to best avoid other potentially detrimental issues (25% while obese or high overweight).

    In general I would expect that number to create a loss slower than a lb a week for someone who spends less than 2500 Cal a day in total

    This also gives you more calories to be more energized and active and allows you to approximate more closely during your weight loss the manner you're planning to maintain your weight after.
  • NovusDies
    NovusDies Posts: 8,940 Member
    I think a good reason to increase your activity level is for meal planning. What would be the point in planning for 1200 calories if, even on an off day, you are always adding 100 calories of steps adjustment/exercise? Wouldn't it be easier to just start with a base of 1300 calories?
  • katiesmom_99
    katiesmom_99 Posts: 87 Member
    NovusDies wrote: »
    I think a good reason to increase your activity level is for meal planning. What would be the point in planning for 1200 calories if, even on an off day, you are always adding 100 calories of steps adjustment/exercise? Wouldn't it be easier to just start with a base of 1310 calories?

    I went into my settings and checked my calories for a higher activity level. It gave me 1310 calories. I feel like if I shoot for 1250-1275, that will give me a small buffer for incorrect diary entries, an extra bite or two of something yummy, and give me wiggle room in my macros. When I look at one day, the numbers/percentages are usually under/over, but if I average across a six day period, they even out, except my fat intake. It's always over. :-(
  • NovusDies
    NovusDies Posts: 8,940 Member
    No reason to worry about your fat macro unless a higher fat diet presents an medical or digestive problem for you. There is actually no reason to worry about any macro except protein which you want hit or exceed unless your doctor tells you otherwise.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    katiesmom_99 wrote: »
    NovusDies wrote: »
    I think a good reason to increase your activity level is for meal planning. What would be the point in planning for 1200 calories if, even on an off day, you are always adding 100 calories of steps adjustment/exercise? Wouldn't it be easier to just start with a base of 1310 calories?

    I went into my settings and checked my calories for a higher activity level. It gave me 1310 calories. I feel like if I shoot for 1250-1275, that will give me a small buffer for incorrect diary entries, an extra bite or two of something yummy, and give me wiggle room in my macros. When I look at one day, the numbers/percentages are usually under/over, but if I average across a six day period, they even out, except my fat intake. It's always over. :-(

    As you have so little to lose I'd go back into settings and change your goal to 1/2 pound a week loss. This is a much healthier weight loss and much more sustainable which means a much higher chance of long term weight loss success. If you keep it as it is, remove that buffer as you don't need it.
  • katiesmom_99
    katiesmom_99 Posts: 87 Member
    edited June 2019
    NovusDies wrote: »
    No reason to worry about your fat macro unless a higher fat diet presents an medical or digestive problem for you. There is actually no reason to worry about any macro except protein which you want hit or exceed unless your doctor tells you otherwise.

    Because heart disease and stroke are prevalent in my family, I have been advised to keep an eye on fat, cholesterol, and sodium since my early 30s. Not to overly restrict, but keep them in check as a hopefully pre-emptive.
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