Any easier way to get net calories?

salilsurendran

I am a MFP premium member and when I export data I get an excel sheet with the calories I consumed and another with the calories I burnt via exercise. I have to now add all those together to get what I really want which is am I creating a calorie deficit of 500 calories per day. There is a weekly report that I can eye ball to get a rough idea. But is there a chart that just give me my average calorie deficit per day? For eg. my goal is 1500 calories per day. I burnt 500 calories via exercise. I ate 1600 calories. So deficit of 400 calories.

hipari

In your example, your deficit is not 400 calories. Your deficit in your example is 400 calories PLUS the deficit MFP has already calculated into your goal. If you set your goal as 1lb/week weight loss and MFP gives you a goal of 1500, it means your maintenance would be 2000 and eating the 1500 is giving you a deficit of 500 (give or take, but this works for the ballpark). So, if your example is based on 1lb/week assumption, by eating 1600 and burning 500 through exercise your deficit is 900 instead of 400 (2000+500-1600).

Charting average calorie deficit per day sounds like a great idea, but only after the base assumptions for that math are correct. I personally have a Fitbit and sync my nutritional data over, they have some nice charts for this purpose. Wouldn’t recommend buying a Fitbit solely for this purpose, though.

Lietchi

There is a net calorie graph on the app: go to the diary, tap on the little pie chart icon, tap on calories and choose 'week view'. You can switch between gross and net calories there:


Correct interpretation is important too, as hipari said.
In my case, my calorie goal is maintenance (I'm losing my last few kilos, so I see maintenance calories as my upper limit and any small deficit is working towards those last kilos) so my 'net calories under weekly goal' is my deficit.
If you've chosen a weight loss rate of 1lb per week in your settings, your average daily deficit is 500 plus the 'net calories under weekly goal' divided by 7.

kshama2001

salilsurendran wrote: »

I am a MFP premium member and when I export data I get an excel sheet with the calories I consumed and another with the calories I burnt via exercise. I have to now add all those together to get what I really want which is am I creating a calorie deficit of 500 calories per day. There is a weekly report that I can eye ball to get a rough idea. But is there a chart that just give me my average calorie deficit per day? For eg. my goal is 1500 calories per day. I burnt 500 calories via exercise. I ate 1600 calories. So deficit of 400 calories.

You may be overcomplicating things, or I may be missing something.

As others have said, you're not calculating your deficit correctly. Presumably you told MFP you wanted to lose a pound a week, and so your 1500 calories already has a 500 calorie deficit built in. In your example, you created a 900 calorie deficit.

So if you look at today's diary and Remaining = 0, you have created your 500 calorie deficit. (No need to be exactly precise about this.)

You can also select Net Calories in Reports: https://www.myfitnesspal.com/reports

I'm a free member and am supposed to be able to get 90 days of data but for quite some time I've only been able to get a little over a month. Here's my chart for the last 30 days:



I use Happy Scale and if I look at the Moving Average column for today and 2/27, I have lost exactly 4 pounds - right on target.

corinasue1143

Mine still shows 90 days

vanmep

I don’t get 90 days any more either! I wondered about that. 🤔

salilsurendran

I stand corrected. My example should have been that I ate 2100 calories. I have inputted 1500 calories as my goal since my maintenance is 2000 calories. However, as mentioned in my first post I do get this weekly chart that I can eyeball but is there any easier way to do this other eyeballing or downloading the entire report into excel and doing calculations as mentioned above.

vanmep

On your phone, while on your diary you can turn your phone sideways to get the day’s breakdown. Or you can hit “more” and then “nutrition” to get your net. There are different data and views to play with.

On your computer you can go to “Reports” and you can select total or net calories etc

glassyo

If all you want is a simple "I have this many leftover calories per day" type of thing, just make an excel spreadsheet with mfp's tdee minus calories you ate for each day. It takes 2 seconds to type in each number and it'll give you your daily deficit.