Hi! Do you use MFP calorie goal or elsewhere

MFPMagpieNI

After watching a few YouTube videos I’m unsure if I should go with the cals per day that the app gives me or if I should input my own based on another calculator… I have 5 stone to lose so want to get the numbers right to begin with, thanks!

PAV8888

To the contrary. Stop worrying about the right number. You will not only adjust the number multiple times as you go along but you SHOULD adjust the number as you go along.

Logging is a skill that takes time to develop. You may or may not be exactly average. There is a fuzzy uncertainty and lack of exactness when it comes to weight loss even when you strive to be as accurate as possible.

But the beauty of it is that if you do strive to be as accurate you can your average progress over time will reflect what is taking place and allow you to make adjustments if you want.

And fuzzy as it is, just like with hand grenades, close enough is more than good enough to get results.

Just pick a number. Start. Adjust.

70lbs is not a hands free set it and forget it task. But it is also far from impossible.

Take the MFP setting. Stop watching videos. Concentrate on learning how to log your food review your log and evaluate whether each item was a good caloric bargain for you or if you can make improvements. Keep on going and adjusting!

Best of luck!

AnnPT77

No matter where you get it, it's just an estimate for people similar to you based on the limited amount of data you input. That's true even for fitness trackers (but they know a bit more data).

I started with MFP's estimate, followed it reasonably closely for 4-6 weeks, then adjusted my calorie goal based on my actual weight change and logging data (using the assumption that 500 calories per day is about a pound a week).

It turned out that MFP (and my good brand/model fitness tracker that's pretty spot-on for others) were wildly wrong for me. That didn't matter. After I adjusted using my own data, my weight changes (as averaged over a few weeks) became very predictable. I've been logging for almost 9 years now, just under a year of loss, then successful maintenance. It's still quite predictable.

One thing to watch out for: MFP intends for us to set our activity level based on what we do excluding intentional exercise (so job, home chores, daily humdrum). Then it expects us to log our exercise when we do some, and eat those calories, too. If all estimates are accurate, that will keep the same weight loss rate. (Call that "MFP method" or "NEAT method", NEAT = non-exercise activity thermogenesis.)

The implication is that MFP's estimates will differ from many other calorie calculators, since those usually expect us to average in our exercise plans when we set a calorie goal, then eat the same number of calories daily. (Call that "TDEE method; TDEE = total daily energy expenditure.)

Either MFP or TDEE methods should get us to roughly the same place. It's just the accounting method that differs. One method or the other may suit any given person better than the other. I like MFP method.

If you have a fitness tracker, and sync it to MFP (and turn "negative adjustments" on in MFP), MFP and the fitness tracker will automagically adjust your calorie goal based on the number of calories the tracker thinks you burned (in all ways, if you wear the device 24 x 7), still keeping the same intended weight loss rate. Like I said, trackers' estimates can be inaccurate for some individuals, too. But that can be a good starting point, easy and handy. It would still be recommended to monitor results and adjust calorie goal if necessary .

cmriverside

I used the myfitnesspal's numbers. It worked just the way it should.

Keep it Simple, I say.

Here's the explanation of how myfitnesspal calculates, in case you haven't seen it.
https://support.myfitnesspal.com/hc/en-us/articles/360032625391-How-does-MyFitnessPal-calculate-my-initial-goals

Regardless of the number you choose, it isn't going to be perfect and you'll be making adjustments along the way, like Pav said above.

My suggestion would be to stick with one number for 4-6 weeks before changing things. That way you'll have sufficient trending data to make an informed decision going forward. Weight doesn't change immediately upon changing numbers (usually, at least permanent weight change) so you really do have to give any changes some TIME to settle in. That's why the 4-6 weeks we usually recommend.

tomcustombuilder

Just pick something realistic and after a month or so review progress or lack of it and make changes. It's important to be as accurate as possible with your calorie counting and tracking and do it EVERY DAY. Leaving days out is a surefire way to be inaccurate in the overall equation.

lynn_glenmont

Just want to point out that because you have a significant amount to lose (5 stone or 70 pounds), you really don't need to be spot on at the beginning. It's going to take a while, so you've got plenty of time to adjust, and you can afford to aim for 1.5 or probably even 2 pounds a week, so even if the estimate is a little off, it's unlikely you won't be losing anything.

As others have said, just use a reasonable number from MFP or another calculator (making sure you understand the implications if you use a TDEE calculator, which is not what MFP is set up for), and adjust after you have a month or two of data.

VeryKatie

I personally found mfp underestimates what I should eat and find myself too hungry. I think their sedentary/lightly active definitions aren't well defined when you pick it. Even with a desk job you're probably not sedentary.

Corina1143

I started with a recommendation by my dietician. Later I figured out MFP was about 35 calories different.
3500 calories per pound/35 calories different per day= 1 pound every 100 days. With 90 pounds to lose, that seemed pretty insignificant.
Fast forward 15 years or so. I now realize my estimated serving sizes were off more than 35 calories a day, even though I tried to measure carefully.
People above are steering you right. It's very important to START, not as important to start at exactly the right place. Like most things in life, you learn as you go.

kshama2001

If you're going to log on MFP, use MFP's numbers.

Unlike other sites which use TDEE calculators which take exercise into account, 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-

kshama2001

VeryKatie wrote: »

I personally found mfp underestimates what I should eat and find myself too hungry. I think their sedentary/lightly active definitions aren't well defined when you pick it. Even with a desk job you're probably not sedentary.

I'm hungry unless I earn about 500 exercise calories and eat them back.