Daily calorie query

shiobhainrose_x

Hi,

Just wondered if anyone could help with my query please.
Ive been using my fitness pal since July 2024. I’ve lost almost two stone, when I first started using the app my daily calorie goal was 1250. I have electronic scales which are synced with the app already however one day I was playing around and re-entered my new weight (even though it was already correct) and when I did that it changed my calorie goal to 1200. Recently it prompted me to update my weight again even though it was already accurate, so I re-entered it and was surprised to see my daily calorie goal to up to 1390 even though I’m smaller than before and closer to my goal. Last week I did up my exercise in the gym and done some extra classes, my apple watch is connected to MFP so I’m wondering if thats why it’s gone up. I’m worried now if I do eat the new amount of 1390 i wont reach my goal or it will take me longer. I do often go over the 1200 but not on a daily basis. Also does anyone find themselves binging some days? I have such a sweet tooth I can be so disciplined 90% of the time but sometimes can’t control when I want loads of sweet things, usually its chocolate and once I start I feel like I might aswell have what ever I want and go over board but I get straight back to it the next day. Is this normal? For context if it helps my weight when I started was 74.2kg, I’m currently 62.5kg however aiming for around 60kg. I also want to start eating more wholefoods and less processed but you hear mixed messages about animal fat being good for you vs low fat. Any advice would be much appreciated!

AnnPT77

shiobhainrose_x wrote: »

Hi,

Just wondered if anyone could help with my query please.
Ive been using my fitness pal since July 2024. I’ve lost almost two stone, when I first started using the app my daily calorie goal was 1250. I have electronic scales which are synced with the app already however one day I was playing around and re-entered my new weight (even though it was already correct) and when I did that it changed my calorie goal to 1200. Recently it prompted me to update my weight again even though it was already accurate, so I re-entered it and was surprised to see my daily calorie goal to up to 1390 even though I’m smaller than before and closer to my goal.

I'd suggest double checking the data in your MFP profile, just in case there was some accidental typo that happened when you were updating your data.

Beyond that, it seems like - not positive - I saw one of the MFP staff say not too long ago that they'd updated the formula they use to estimate calorie needs, based on newer research. They've always used research-based formulas, but a new formula could change the recommended amount for some people, maybe including you, if my memory is correct.

Last week I did up my exercise in the gym and done some extra classes, my apple watch is connected to MFP so I’m wondering if thats why it’s gone up. I’m worried now if I do eat the new amount of 1390 i wont reach my goal or it will take me longer.

Well, anytime we eat more calories and do that consistently, we're going to lose slower, almost certainly.

Later you say you're "often over 1200 . . . but not daily". You say you started at 74.2kg (which to other USA-ians like me is about 163.2 pounds), now are 62.5 kg (137.5 pounds) heading for 60 kg (132 pounds). I'm wondering how tall/old/active you are. For me, in maintenance at 133 pounds this morning (about 60.5kg), 1200 would cause unhealthfully fast weight loss. Generally, the lighter we are, the closer to goal we are, slower weight loss is going to be more health promoting than fast weight loss that might have been appropriate when heavier. How fast have you been losing recently?

If we say you've been sticking with 1200 consistently, and went to 1390 consistently, theoretically we'd expect you to lose weight about 173 grams (0.38 pounds) per week slower than at a strict 1200. Since you say you've been over 1200 sometimes, we'd expect the difference in loss rate to be even smaller, unless you go over the 1390 by the same amount you've been going over 1200.

Losing a little slower might even be a good thing, unless you've already been losing like a quarter kilo weekly on average.

I do often go over the 1200 but not on a daily basis. Also does anyone find themselves binging some days? I have such a sweet tooth I can be so disciplined 90% of the time but sometimes can’t control when I want loads of sweet things, usually its chocolate and once I start I feel like I might aswell have what ever I want and go over board but I get straight back to it the next day. Is this normal?

Normal? Yes and no.

Do many/most of us have off-plan days? Sure. It's human.

I'm not sure what you mean by "binge". Sometimes people mean eating something unplanned for maybe a few hundred calories, not even enough to wipe out that day's calorie deficit, or if wiping it out, not by much. That delays reaching goal weight by a few hours to a day or so depending on how much deficit got wiped out, but it's not necessarily a deep problem.

But another definition of "binge" is an eating disorder definition, basically compulsively eating and eating, maybe thousands of calories of almost anything, not even able to stop. That kind of binge isn't a routine thing for most people, and suggests there are some things going on that may even require professional help, honestly. That's serious.

I'd give some more attention to that "I might as well have whatever I want and go overboard" that you say follows. That's analogous to going on vacation in your car, getting lost 150 km from home, and giving up and going home instead of getting back on route and going on vacation; or going out to drive to work one morning, finding a flat tire, then puncturing the other 3 tires and going back to bed.

Straight back to it the next day is good. Have an unusual treat as a conscious decision even if over calorie goal then immediately get back on plan is better, I think. Even better? Fit the occasional treat into calorie goal in context of generally good nutrition on average.

Here, I'd go back to my previous question about whether you may be trying to lose weight too fast for your current situation. If over-restricting is why you sometimes binge, however you define binge, then I'd suggest adopting a less restrictive, more realistic plan that allows for some treat foods, if you can find a plan that lets you eat those treats in moderation.

Think about it: I'll bet you want to stay at around 60kg once you get there. That's going to depend on having new routine eating habits that enable that. Eating over maintenance calories - whether a daily bit extra or regular periodic binges - is going to put weight back on. I'd strongly suggest focusing on figuring out how to eat happily long term in order to avoid that. You're getting very close to goal weight, and figuring that out now while you have the cushion of a calorie deficit to make up for oopsies . . . that would be a good thing, IMO.

For context if it helps my weight when I started was 74.2kg, I’m currently 62.5kg however aiming for around 60kg. I also want to start eating more wholefoods and less processed but you hear mixed messages about animal fat being good for you vs low fat. Any advice would be much appreciated!

Please know that I'm 50 years a vegetarian saying this: Saturated fat isn't pure evil. It's not a super great idea to consume masses of it, and no other fats at all, but consuming some is fine. Balance is the thing to aim for. Very low fat isn't good for you: Fat contains essential nutrients that our bodies can't manufacture out of anything else (essential fatty acids, EFAs), so we need to eat a certain minimum of fat for reasonable health. Do some people eat too much total fat or too much saturated fat? Sure. But that doesn't make eating super low fat a good idea, or eating zero saturated fat a necessary thing. Balance.

Many people will find that eating mostly whole foods is more filling, and they do tend to be nutrient dense. There are also some questions about the long-term effects of additives in highly-processed foods, and a key issue with highly processed foods is that quite a few of them are refined to the point of being low in nutrients, but high in calories and not very filling.

Once good overall nutrition is happening, and a reasonable calorie level, I think it's fine to include some less nutrient-dense treat foods in reasonable portions/frequencies just for the enjoyment, including processed ones. Mainstream nutrition sources suggest it's a good idea to avoid regularly eating large amounts of cured meats (smoked meats, bacon, some deli meats). Regular lean meats in reasonable portions should be fine, and cold-water fatty fish even have extra benefits (Omega 3 fats) even though fatty.

In general, I don't see the point of treating food as some sort of religion, "thou shalt not eat this treat", "thou must eat all superfoods". Nutrition isn't that strict. Get overall good nutrition, getting most of it from whole or lightly processed foods is a plus, and have a few treats. IMO, it'll be fine.

Best wishes!

shiobhainrose_x

Thank you for replying to me.

I emailed MFP and they confirmed they had updated their calorie adjustment as you say. I changed my activity level from active to lightly active as although I go to the gym 5-6 times a week I read that their definitions are not meant to include your exercise as it’s logged seperately but should be determined on your lifestyle/job etc. I work a desk job, changing the activity level put the calories back to 1200. I’m 32 and 5’8 but I’d say very fit active as I go to the gym 5-6 times a week and do spin class, swim for 30 mins, often run 5k or do classes such as legs bums & tums and weight lifting too. My heart beat stays around 50-60 when resting which is an indicator. I feel like as times gone on I’ve fallen off a bit with my tracking and discipline which is frustrating as I’m not far off my goal now but I do have such a sweet tooth. I’m thinking its because I’ve been dieting so long and feel restricted but I have swapped out foods to make healthy choices and will be doing more of this as I want to eat healthier organic whole foods which should keep me fuller for longer. I was considering setting my calorie intake to 1400 per day which might feel less restrictive and give my metabolism a boost but where I’m so near my goal it’s a bit scary to do it yet I feel like waiting until i’m at my goal weight. Plus I already go over 1200 sometimes and don’t want to give myself even more flexibility.

By binge I dont mean thousands of calories and dont make myself sick etc maybe its the wrong word. But I definitely have a good few hundred maybe up to 1000. Its usually in the evenings, i tend to give in to a craving then think I might aswell have whatever else I want and start again tomorrow as i’ve messed it up tonight which isnt the right mindset I know. (I did it again tonight ) I find sugar/chocolate so addictive (even more than before i think) and I don’t know if thats also because of the low calorie diet and me craving more food/sugar but conciously I can’t say i feel its out of hunger as ive adjusted to my portions and eat regularly. I just bought whole milk, sour dough bread, organic eggs and pure butter as I was going to start transitioning to healthier foods but as they are higher calories and fat i’m worried i wont drop the last bit of weight if i do it now however theres so much conflicting information online. A lot of people say its not about calories its about eating whole foods which will obviously keep you fuller longer and more natural less processed however i’ve lost my weight so far by being in a calorie deficit, swapping to skimmed milk, using sweetner instead of sugar, other lower calorie food swaps i.e i’ll now have bacon medallions, olive oil spray and bagel thins, no butter and low calorie/no added sugar or salt sauces. Its hard to know what to do next. I can’t tell if I’m not progressing because of a plateau as i started dieting end of July last year (i read you shouldnt exceed 12 weeks on a low cal diet) or I’ve just fell off a bit with my discipline and consistency. Thinking its the latter. I definitely feel like treating myself when the weekend comes its hard to find the balance and still enjoy life and food!

PAV8888

You are 2.5kg (5.5lbs) from goal. Many people will tell you to just fight through because that may be what they've did. And for some of them this may have even worked as evidence by their reaching and maintaining their goal weight for several years.

But I won't do that!

I will ask you, instead, whether you are doing things today that you believe you can do for the next five years. Are you eating and moving and exercising like you're planning to? IF not five years, how about for the next three years? The next two years?

If you can't, then the time to experiment is NOW while you're still losing; not when you get to goal.

Now when you have a daily deficit target to help you out in case of miscalculation. Not when a misstep and uptick will get met with a weary: "drat I have to get back into a deficit again?" With all the special types of eating I used to do to achieve it? *kittens*, I'll start next Monday". Or the next next Monday. Or... So NOW, when the expectation is that tomorrow you will be trying for your scheduled deficit anyway.

I you are thinking that you're showing some deficit fatigue and going off the rails as a reaction... then I would believe your thinking! Not trying to put the thought in your mind. But trying to articulate it if it is already there!

The solution, for me, was to reduce my deficit and take my time. Worry more about the general direction (drift down, or at the very least avoid drifting up) and less about how soon I would get to "goal".

Life is happening now. It's not on hold till goal day and then a light bulb lights! 🤷‍♂️ And, frankly, the goal is not getting to goal. The goal is getting to goal AND MAINTAINING. Maintaining. Long term. For years.

So, yeah. Weight management is not just weight loss. With a finite timeline. From my perspective.

P.S. Don't over confuse yourself. Weight level is determined by your long term energy balance. SURE. Some food items or combinations may help you achieve that long term energy balance more so than other food items. Some food items may even be "worth it" to you either for some sort of health benefit that your value or because of some other reason that strikes your fancy. As long as you can make them fit into your energy balance your weight will be controlled. Stray too far off that balance and your weight will behave accordingly. Regardless of the virtue or lack of virtue of your food.

PPS: I like candy. I like chips. I like xyz. I can eat candy or/and chips and/or xyz all day long. If I do so and if I don't throw in a bag of veggies and a lump of protein with my candy, chips, and xyz I tend to run out of calories a long time before I run out of candy, chips, or xyz. I just can't keep to my long term energy balance by only eating candy and chips and xyz! It's sad. But it's true! My logging proves that eating a home cooked meal of protein, veggies and potatoes (and surprisingly not plantains or pasta or rice) tends to be much more filling for the calories for me!

PPPS: a tiny bit of exaggeration was sprinkled for illustrative purposes!

springlering62

I’d just say, you’re very close to goal. Sit back and reevaluate if that goal is appropriate for you.

I started 225 or so. I never in my wildest imagination thought I’d reach 150. Where to go next? Wedding day weight of 125 seemed a good goal.

I got all the way down at 127 before my trainer, who’d been watching in horror, sent me a picture I now think of as “the Grandaddy Longlegs photo”, with the warning if I didn’t put some weight on, she’d drop me as a client.

She was the only person with balls enough to call me out how sickly and unhealthy I looked.

Weight at one age sits completely different on you than the same weight does at another age.

How have you come up with this goal? If you feel like you’ll feel and look good at that goal, bully for you. But do honestly evaluate where you’re headed. Ask someone you trust for feedback. Ask someone to take third party photos. I can (and do) look in shop windows all I want while I walk the dog,but my reflection is distorted. Photos are the real deal- preferably when you don’t even know they’re taking them.

I adore Mr S, but had I asked him for an opinion of my appearance, he would have lied valiantly to try to please me. Plus I imagine I was pretty hangry all the time anyway and scared the life out him.

I’m currently hanging out at a muscular 150, still in the same size 4 I wore at 127. Muscle also makes the weight sit differently on your body. Even though there’s more weight (muscle is heavier than fat) you’d never guess I weigh this much. I highly recommend some weight training. It doesn’t have to be heavy lifting. I don’t.

springlering62

And PS everyone who knows me here knows what a sweet tooth I have. There’s soooooo many ways to incorporate yummy, healthy sweets into your daily plan.

Congratulations on your success so for. Don’t get so buried in the last few that you forget to thank yourself for the ones that are now gone.

shiobhainrose_x

Thank you for your reply.

I defo think i have fallen off track and am reminding myself of my long term goals. Feels good to over indulge at the time but not afterwards or when you step on the scales the next day. I am quite hard on myself sometimes too though. In terms of my food and exercise habits now they are something I can stick to because I like what I’m eating and also enjoy exercise, i will continue to eat this way but will gradually up my calorie intake to maintainance, eat more whole foods when i get to my goal weight. I know its about maintaining and lifestyle change but also feel i’m a bit fixated on my goal weight number. Hopefully i’ll reach there soon! I definitely eat alot of healthy home cooked food so its not just chocolate etc all day its just when I do have some its hard to stop 😂

AnnPT77

I want to emphasize how much I agree with PAV's advice above about moving mindset to finding daily habits now that will let you continue into successful weight maintenance . . . relatively happy - at minimum tolerable/practical - eating and activity habits that can work almost on autopilot to keep you at a healthy weight, with good overall life balance, ideally forever.

When you say "I definitely feel like treating myself when the weekend comes its hard to find the balance and still enjoy life and food!" that underscores that that sustainability hasn't really been dialed in yet. It's important.

Just as a personal anecdote/example: I'm retired, so don't have weekends. But I do like to indulge now and then. I "calorie bank" a few calories most days - eat maybe 100-150 calories under true estimated maintenance calories - in order to eat above goal now and then, because that helps with my happy life balance.

I'm not saying you should or shouldn't do exactly that. I'm saying that I strongly, strongly encourage you to start finding and practicing the habits you'll personally need for happy, easy, successful weight maintenance. It's good to do that with the cushion of a small calorie deficit, because not every tactic tried will work personally.

It's a different mindset from hanging on by one's fingernails to stay "motivated" and micromanage every day. I doubt anyone can continue in that mode forever.

shiobhainrose_x wrote: »

Thank you for replying to me.

I emailed MFP and they confirmed they had updated their calorie adjustment as you say. I changed my activity level from active to lightly active as although I go to the gym 5-6 times a week I read that their definitions are not meant to include your exercise as it’s logged seperately but should be determined on your lifestyle/job etc. I work a desk job, changing the activity level put the calories back to 1200. I’m 32 and 5’8 but I’d say very fit active as I go to the gym 5-6 times a week and do spin class, swim for 30 mins, often run 5k or do classes such as legs bums & tums and weight lifting too.

With that significant an exercise load, definitely do log that exercise and eat back at least a good chunk of those calories, too. Under-fueling exercise doesn't usually end well.

It's fine to follow the MFP method: Set activity level based on pre-exercise life, estimate exercise calories carefully, log them, and eat some/all of them back. You'd then eat more calories on exercise days than non-exercise days. (But it's OK to bank some of the exercise calories for another day coming up soon, if less hungry on the day.)

It's also fine to follow the method of estimating all day calorie needs (TDEE, total daily energy expenditure), averaging in exercise you'll actually do (vs. over-optimistic plans ) knocking off some calories from that to create a calorie deficit, and set that to your goal, not logging exercise separately.

Those are just different accounting methods. Either can work fine. In the MFP method, estimating exercise calories carefully is important. In the TDEE method, doing planned exercise is important, and a corollary is recognizing a need to reduce calories if activity restricted at some future time (such as due to illness or injury). Where people get in the most trouble is not being clear about which method they're following, and undercounting or double-counting exercise.

Either mathod, it's important to compare actual weight loss averaged over 4-6 weeks/whole menstrual cycles to expected weight loss. Those estimates are averages for similar people. We're individuals, and can vary from average, not always for obvious reasons.

I'm going to intersperse a few thoughts below, too.

My heart beat stays around 50-60 when resting which is an indicator. I feel like as times gone on I’ve fallen off a bit with my tracking and discipline which is frustrating as I’m not far off my goal now but I do have such a sweet tooth. I’m thinking its because I’ve been dieting so long and feel restricted but I have swapped out foods to make healthy choices and will be doing more of this as I want to eat healthier organic whole foods which should keep me fuller for longer.

It doesn't work for everyone, but it helped me to make it a point to eat several servings of fruit daily. It took willpower at first, but after a short time I was having greatly reduced cravings for less nutrient-dense sweets like candy and baked goods. I've seen others here say something similar, so it could be worth a try to see if it helps you.

The foundation of health in eating terms is eating the right calories to reach/stay at a healthy weight. For many people, that alone will significantly improve health and health markers.

On top of that, sure it's a good plan IMO to get basic good nutrition: In a nuanced definition, that implies enough protein, fats, fiber, micronutrients, beneficial phytochemicals, pro- and pre-biotics, balance of Omega-3 and Omega-6 fats, balanced saturated/polyunsaturated fats, and that sort of thing. That doesn't necessarily require close attention to counting every bit of that, and that's where pursing a generally healthy way of eating comes in. Generally healthy eating will deliver a good bit of that without micromanaging, stress, or obsession.

But IMO "generally healthy eating" doesn't necessarily mean eliminating all treat foods, desserts, or processed foods. IMO, it means thinking about the portions and frequencies of more calories-dense and nutrient-sparse foods, so they're a reasonable portion of the overall picture.

Most people are going to feel more full when eating mostly foods like meat, fish, veggies, fruits, whole grains, and those tend to be nutrient-dense, sure. Personally, though I do choose some organic foods, I think that's less important to health than choosing mostly the nutrient-dense foods.

I was considering setting my calorie intake to 1400 per day which might feel less restrictive and give my metabolism a boost but where I’m so near my goal it’s a bit scary to do it yet I feel like waiting until i’m at my goal weight. Plus I already go over 1200 sometimes and don’t want to give myself even more flexibility.

Reading between the lines, I'm inferring some stress - current or future - here.

Just some things to think about, genuine questions, not recommendations:

Will it be easier for you to taper your calories up to maintenance calories, getting increasing "maintenance practice" along the way, or to do one big calorie jump when at goal weight?

Would adding some daily calories increase the probability of your going over even those higher calories, or help you avoid feeling a need to go over the 1200/1400 by feeling less restricted or deprived?

When adding calories, now or later, there almost certainly will be an initial scale jump - that's more waste in the system, and a bit more water retention to digest/metabolize that added food. Neither of those is fat, but we do see people here freak out when that happens, think they've gained fat when they haven't, and go back into calorie cutting. I do recommend that you realize that possibility, because cutting in response to that scale jump is not a path of thriving.

By binge I dont mean thousands of calories and dont make myself sick etc maybe its the wrong word. But I definitely have a good few hundred maybe up to 1000. Its usually in the evenings, i tend to give in to a craving then think I might aswell have whatever else I want and start again tomorrow as i’ve messed it up tonight which isnt the right mindset I know.

If it's often in the evenings, two things:

1. If you can improve your sleep quality/quantity, that may help. Think about it: By evening, we're further from our last sleep, and fatigue has accumulated across the day. When the body feels fatigue, it's likely to seek energy. Food is energy, and sweets are quick energy. Voilà, cravings!

2. Consider whether changing the timing of some of your calories might help manage any evening cravings. Everyone differs, I'm just going to tell my personal experience as an example of something that seemed unrelated to evening cravings, but wasn't: I learned that I needed a solid breakfast with ample protein, or I was going to struggle more through the rest of the day. Your right routine will differ, I'm sure, but I'd encourage you to work on figuring out if timing changes will help you.

(I did it again tonight ) I find sugar/chocolate so addictive (even more than before i think) and I don’t know if thats also because of the low calorie diet and me craving more food/sugar but conciously I can’t say i feel its out of hunger as ive adjusted to my portions and eat regularly. I just bought whole milk, sour dough bread, organic eggs and pure butter as I was going to start transitioning to healthier foods but as they are higher calories and fat i’m worried i wont drop the last bit of weight if i do it now however theres so much conflicting information online. A lot of people say its not about calories its about eating whole foods which will obviously keep you fuller longer and more natural less processed however i’ve lost my weight so far by being in a calorie deficit, swapping to skimmed milk, using sweetner instead of sugar, other lower calorie food swaps i.e i’ll now have bacon medallions, olive oil spray and bagel thins, no butter and low calorie/no added sugar or salt sauces.

I feel like you may have a somewhat strict idea of what counts as "whole foods" (or close enough).

There's a lot on the internet now saying "not about calories, eat more whole foods" in part because "eat fewer calories" (as the key directive) often doesn't work well in practice. If people eat the right number of calories of mostly highly processed, refined foods, high odds they're not going to feel sated, or get reasonable nutrition. The weight loss effort can fail not because calories aren't what matters, but because they can't stick with reasonable calories. There's ample research showing that calories absolutely are what matters, at the foundation. But being able to live happily on those calories is the practical dimension. There's also research suggesting that when people increase their intake of whole foods, they eat fewer calories, and the net effect is more practical/sustainable.

If you like skimmed milk, I don't think it's necessary to drink whole milk instead. If you like whole milk better, and can fit it into your calorie goal, it's fine to switch. The impact of sourdough bread vs. regular bread of similar quality, organic eggs vs. non-organic . . . I don't think those are heavy-hitter decisions when it comes to weight management or health. Small contribution? Maybe. (I'm not sure how to evaluate "pure butter". Within reason, butter is fine, olive oil is fine, avocado oil, etc. Margarine may be iffy, but there are different kinds of that.) It's surprising to me that you don't mention meat, fish, veggies, fruits, or even whole grains, which are usually considered a key part of "whole foods".

Keep the calorie swaps you like, though it might be rational to avoid certain highly processed additives. You can figure out what keeps you most full and most happy, and the "most full" part of that tends to be quite individual . . . both food choices and when a person eats them.

Its hard to know what to do next. I can’t tell if I’m not progressing because of a plateau as i started dieting end of July last year (i read you shouldnt exceed 12 weeks on a low cal diet) or I’ve just fell off a bit with my discipline and consistency. Thinking its the latter. I definitely feel like treating myself when the weekend comes its hard to find the balance and still enjoy life and food!

Well, yeah, being less consistent or disciplined with calories will tend to slow down weight loss. But ideally, it shouldn't require extreme, constant white-knuckled discipline to do that. That's not sustainable, at least not for me. I'd encourage you to work on finding tweaks to your routine that make your eating work better for you as an individual, not to look to the internet (including us) to give you strict supposedly-universal eating rules.

If your happiness involves more treats on the weekend, figure out how to fit that in: Eat a tiny bit less during the week, eat lightly on the weekend other than the treats, get in some extra activity on the weekend - not all of those, but things like that are options to consider.

Trust yourself to experiment, and figure this out. Give each experiment a fair try, which might be more than one repetition, because adaptation can matter. But not all experiments will work. That's not "failure", it's just a tactic to cross off your personal list of options. Try something else, and go on. You can figure this out. No one but you can know what good life balance is for you. They can only give you ideas that worked for them.

Best wishes!

P.S.
Apologies for the essay.

Also, if you want to learn more about the science behind why long duration or severe calorie restriction can be a non-ideal plan, this - including some of the linked articles - is a good thread:

http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1