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rmuttermckeon

How do you determine what to set your macros and calories to- to lose weight?

AnnPT77

You set up your MFP profile as accurately as you can (without agonizing or stressing about it), and it will give you starting estimates for all of that.

Don't go for a super-fast loss rate: Slower and steady is easier to stick with long enough to lose a meaningful total amount of weight.

Follow the recommendation for 4-6 weeks. If you have menstrual cycles, go for a whole cycle so you can compare body weight at the same relative point in at least 2 different cycles. Look at the average weight loss per week compared to your target weight loss rate, and adjust if necessary using the assumption that 500 calories a day is a pound a week change in body fat, on average.

That'll work.

As far as macros, the MFP defaults are a reasonable starting point. Pretty close on average over a few days is plenty close enough. If persistently and consistently very low on protein or fats, that may be worth working on (for health; doesn't directly affect weight loss). If necessary, you can tweak your goals a bit, if doing so gives you better satiation, since that's important for sticking with calorie goal happily. Ditto if you notice effects on your energy level.

It's like a fun, productive science fair experiment for grown ups: Starting estimate, observe results, adjust.

Best wishes!

yirara

as far as choosing an appropriate weightloss goal: if your male and you've gotten 1500 or female and 1200 then your goal is too steep and this won't happen as these are the minimum numbers MFP will give you to get all the nutrition your body needs. Chose a slower goal then.

rmuttermckeon

Thanks. But where in the app is the set up.🤦🏻‍♀️

Lietchi

rmuttermckeon wrote: »

Thanks. But where in the app is the set up.🤦🏻‍♀️

Under 'More' in the bottom menu > scroll down to 'Goals'