Probably been asked a million times before...

Sophiepritchard1993
Sophiepritchard1993 Posts: 1 Member
in Health and Weight Loss
Hi all 👋

I''m after some advice on how much of a calorie deficit I need. I'm fairly active and I'm wanting to lose about 7lbs. I'm currently aiming to eat 1560 calories a day, I think this needs lowering? But to what??? I don't want to lose muscle mass. I try to eat about 100 grams of protein a day. I do light weight training 3 days a week and go for 45-60 minute walks 3-4 times a week.
Am I able to lower my calories to 1430 to get a calorie deficit? Is this to low? Not low enough?

Thanks 😁

Replies

  • kshama2001
    kshama2001 Posts: 28,055 Member
    Go here: https://www.myfitnesspal.com/account/change-goals-guided or More > Goals in app.

    Put in your stats.

    normal daily activities refers to your job.

    Ignore How many times a week do you plan on exercising? - that does not get included in the equation. Log your exercise separately.

    Select Lose 0.5 pound per week.

    With this little to lose, it's going to be slow, and should be slow, as you do not have the fat stores to support a more aggressive rate of loss. I suggest using a weight trend app, such as Happy Scale for iphone or Libra for Android.

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  • kshama2001
    kshama2001 Posts: 28,055 Member
    FYI regarding exercise calories:

    Unlike other sites which use TDEE calculators, MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back. However, many consider the burns given by MFP to be inflated for them and only eat a percentage, such as 50%, back. Others are able to lose weight while eating 100% of their exercise calories.

    https://support.myfitnesspal.com/hc/en-us/articles/360032625391-How-does-MyFitnessPal-calculate-my-initial-goals-
  • westrich20940
    westrich20940 Posts: 921 Member
    What do you think is the issue? Do you think the calorie goal that was given to you isn't correct....if so, why?

    My own weight (and most womens' who have menstrual cycles) can fluctuate plenty. I can swing +/- 5lbs without any changes to my eating habits or activity level.

    With only 7lbs to lose....your calorie deficit will just be extremely small and weight loss will be slow as a result. You also said you want to maintain your current lean muscle mass. It seems like looking more into body recomposition instead of weight loss (calorie restriction) would be a better direction for you at this point.

    Also, no one can really tell you if the daily calorie goals you listed are appropriate, too low, or too high without knowing the rest of your stats (age, current weight, sex assigned at birth, and height).

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