Help with daily calorie intake please!

NicoleSchimmel

I am trying to figure out how many calories I should consume daily. I was at 1450 for the longest time, but over the past few months have thought that I should increase. Here are my stats:

5' 2" female
147 lbs.
27 years old
exercise 3-5days/week (running, strength)

Using Fitness Frog's calculations, my BMR is 1460 and my TDEE is 2262. Taking 2262 minus 20% is 1,810. Based on this, I shouldn't have been eating 1450, but 1810 instead. That seems like A LOT of calories!

How do YOU figure out your calorie intake?

I adjusted my goals on MFP, but don't like that it says I'll lose .4 lb per week.

I know there are alot of posts similiar to mine, I just need some confirmation that it's okay to eat that many calories and to realize that MFP might not be accurate when it says .4 lb per week

deksgrl

A properly set MFP + exercise goal should be in the same ballpark as a properly set TDEE - % goal.

For example, MFP 1450 + 350 burned = 1800 and your TDEE - 20% = 1800

The only difference really is if you prefer to count your exercise calories or not. I personally prefer TDEE - % goal so that I'm eating the same every day, regardless of my workouts.

highervibes

A properly set MFP + exercise goal should be in the same ballpark as a properly set TDEE - % goal.

For example, MFP 1450 + 350 burned = 1800 and your TDEE - 20% = 1800

The only difference really is if you prefer to count your exercise calories or not. I personally prefer TDEE - % goal so that I'm eating the same every day, regardless of my workouts.

^ this

MsWallwoman

A properly set MFP + exercise goal should be in the same ballpark as a properly set TDEE - % goal.

For example, MFP 1450 + 350 burned = 1800 and your TDEE - 20% = 1800

The only difference really is if you prefer to count your exercise calories or not. I personally prefer TDEE - % goal so that I'm eating the same every day, regardless of my workouts.

I also agree. This is what has been suggested to me and so far so good.

NicoleSchimmel

I must not be properly setting it. I do the 'custom' setting and enter 1800, but then it says daily 20 calorie deficit. Are you saying that I should set it as 1450 and then set weekly calories burned to 1,050 (350*3)? I usually don't eat my exercise calories back unless I am really hungry after the workout.

Thank you for your help!

3dogsrunning

I must not be properly setting it. I do the 'custom' setting and enter 1800, but then it says daily 20 calorie deficit. Are you saying that I should set it as 1450 and then set weekly calories burned to 1,050 (350*3)? I usually don't eat my exercise calories back unless I am really hungry after the workout.

Thank you for your help!

MFP expects you to log exercise and eat those calories back. So if your goal is 1450 and you workout and log 300 calories burned, you should actually be eating 1750 calories, which is much closer to your Fitness Frog calculation.

When you enter your expected exercise per week in MFP, that is just a time goal, it does not affect your calories. Confusing, I know.

deksgrl

I must not be properly setting it. I do the 'custom' setting and enter 1800, but then it says daily 20 calorie deficit. Are you saying that I should set it as 1450 and then set weekly calories burned to 1,050 (350*3)? I usually don't eat my exercise calories back unless I am really hungry after the workout.

Thank you for your help!

You are supposed to eat the calories back when you use MFP method. 1450 + exercise calories.

MFP sets your goal to lose X amount per week so that you would lose weight without any exercise. When you DO exercise, you need to eat more for fuel. If you don't eat them, then your calorie deficit is too large and that isn't healthy. This is why on your food diary, it adjusts your calories for you and gives you more to eat. It doesn't matter what you put in the settings for the amount you plan to do, it doesn't count that in any of its calculations. It only counts it when you actually log the exercise.

OR, you can set your goal manually to 1800 and then when you log your exercise, just put in 1 calorie burned so it doesn't change your calorie goal.

NicoleSchimmel

Thank you everyone! :flowerforyou: I must have been thinking too hard about it, but your explanations were great

I am going to set MFP at 1460 so that way I can either eat my calories back if I am hungry or let it be if I'm not. The reason why I created this post is because sometimes I feel that I'm not getting enough food and I HATE going over, but it's probably what I am eating (and that could be another conversation).

deksgrl

I am going to set MFP at 1460 so that way I can either eat my calories back if I am hungry or let it be if I'm not. The reason why I created this post is because sometimes I feel that I'm not getting enough food and I HATE going over, but it's probably what I am eating (and that could be another conversation).

You have missed the point. If you exercise, then 1460 is not enough. Even if you don't feel hungry.

Do you see on your food diary, when you log exercise, then your calorie goal is higher? Hit that goal.

Let me see if I can explain this better.....

1460 (amount you need to just exist)
-300 (amount of fuel you used for exercise)
=1160 (amount left to fuel your life - this is not enough)

This is wrong.

1460 (amount you need to just exist)
+300 (amount of extra fuel you need for exercise)
=1760 (the proper amount)

This is how it is supposed to be. See how that number is close to your TDEE -% number?

Your TDEE is 2262. This is the amount you would need to maintain your weight, you would not gain or lose at this number. When you eat below this number, you will lose weight. Eating at 1800 calories gives you a 462 calorie deficit. This is nearly 1 pound a week, a safe weight loss.

If you eat 1460, this is a 802 calorie deficit. This is way too high of a calorie deficit, unless you are very obese. If you had like 75 pounds or more to lose, this would be okay. But you don't have that much to lose. This creates too much stress on your body, and messes up your hormones. Your body will release too much cortisol which will prevent weight loss as a survival mechanism.

Eating too much less is not better.

Brige2269

wonderfully put, deksgrl!!

NicoleSchimmel

Thank you so much Deksgrl!! I am nervous about increasing it to 1800, but I have to do what's right for my body.