“Sedentary” assumes 3000 steps!
MargaretYakoda
Posts: 2,994 Member
Sedentary assumes 3000 steps per day. Which is about 150 calories.
Enough to make a difference if your disability prevents you from walking that much.
Set your calorie limit low (but not below 1200!) and then and measure everything so you’re not accidentally eating more than you think.
One of the best tips I have seen is to keep a daily weight log if possible. And log every bit you eat as precisely as possible.
This way you can see exactly what’s working for you and what isn’t. If you hit a plateau (five weeks with no loss) you can see if maybe you need to drop your calorie budget (this may happen if you began with a large amount to lose) or if you’re doing OK but it’s just going slower, etc.
Enough to make a difference if your disability prevents you from walking that much.
Set your calorie limit low (but not below 1200!) and then and measure everything so you’re not accidentally eating more than you think.
One of the best tips I have seen is to keep a daily weight log if possible. And log every bit you eat as precisely as possible.
This way you can see exactly what’s working for you and what isn’t. If you hit a plateau (five weeks with no loss) you can see if maybe you need to drop your calorie budget (this may happen if you began with a large amount to lose) or if you’re doing OK but it’s just going slower, etc.
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Replies
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Thanks for the heads up! I'll have to reduce calories like you suggested2
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LynneM1980 wrote: »Thanks for the heads up! I'll have to reduce calories like you suggested
Just keep a good watch on a couple things.
1) If you start to feel low energy, boost your calories a bit.
2) If you lose weight at more than two pounds a week definitely boost your calories.
The way I handle it here on MFP is I always try to be about 200 calories below my daily target. Assuming a person has set their goals up properly on MFP that should work for losing weight while being extremely sedentary.4 -
This is good to know.
I recently learned about negative calorie adjustments on MFP.
https://support.myfitnesspal.com/hc/en-us/articles/360032272152-Should-I-turn-on-Negative-Calorie-Adjustments-
Since my watch syncs to MFP automatically, I set it and in the mornings, I see the negatives1 -
NerdyScienceGrl wrote: »This is good to know.
I recently learned about negative calorie adjustments on MFP.
https://support.myfitnesspal.com/hc/en-us/articles/360032272152-Should-I-turn-on-Negative-Calorie-Adjustments-
Since my watch syncs to MFP automatically, I set it and in the mornings, I see the negatives
I don’t see that on the iPhone app. I’ll have to look for it when I log in on the website.0 -
I didn’t find it in the app either.0
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Maybe it is only on the computer?0
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I tracked down an older thread that has some interesting information about this topic. https://community.myfitnesspal.com/en/discussion/10840157/can-i-record-steps-as-an-exercise#latest0
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A comment I posted on a thread elsewhere
The question was “should I eat back my exercise calories?”
As long as you are getting enough base
level nutrition, then the decision is up to you.
Start with your “total daily energy expenditure” or TDEE.
Keeping in mind that “sedentary” equals about 3000 steps per day, so if you’re disabled or for some other reason you’re not getting that many steps in daily, you can safely adjust down about 150 calories.
Pay attention to your energy level throughout the day. If you aren’t ill, but are feeling tired? Bump your calories up.
This process is not meant to be a punishment.
TDEE calculator
https://tdeecalculator.net/
Calories per steps calculator
https://www.omnicalculator.com/sports/steps-to-calories
Add those two and you’ll see your maintenance level.
Unless you are unusually small, and/or unable to exercise at all, dropping below 1200 is not advised.
As long as you’re feeling good and losing at a steady - but not too fast - rate? Everything is up to you.0 -
This calculator includes options for less active people. Including people who are not able to move at all.
When choosing your activity level make sure to choose the option on the left that toggles between “standard list” and “expanded list”
The expanded list goes from “completely comatose, unable to move without the aid of others” to “extremely active, very heavy physical work or exercise every day, professional/olympic athlete”
https://www.sailrabbit.com/bmr/0 -
For some time I have been annoyed because I assumed that MFP didn’t allow users to set their own daily step goal.
Today I learned that IT IS POSSIBLE TO CHANGE YOUR STEPS GOAL!
The adjustment is on the MFP side so I assume it will work with any step counter that synchronizes with MFP.
My step counter after I re-synced it to MFP
I’m on my iPhone app. Not sure if it will look the same for others…. But click those three dots in the bottom left, then select Steps
And change the daily step goal to suit your needs
SUCCESS!
I hope this helps others tailor the app to fit their own needs.0
