Trying to use MFP "correctly"

amusenteacher

Hi All,

Thanks in advance for any help and assistance. I've been on MFP, regularly (was on before, but not consistent), for just over 1 month. I just looked at some of the message boards and I am SO CONFUSED about whether or not using MFP correctly or if I'm in/have accidentally been in starvation mode. I THINK I have figured it out...based in part on BMR (basal Metabolic Rate ≈ 1244) and in part on TDEE (Total Daily Energy Expenditure ≈ 1581), I should NET a minimum of 1244, attempt an intake minimum of 1581 (but exercise off the extra 300+ for a NET as mentioned above), and eat back my calories to get to the Net minimum, but don't need to exceed eating back calories once I hit my intake minimum. Additionally, based on my LBM (lean body mass ≈ 89#) my personal macro goals should be 40/30/30 (C/P/F), hitting a minimum of the protein and fat, but not going over the carb. If someone sees an unhealthy flaw, PLEASE let me know. Since I'm very confused on how to use TDEE as the goal net calories consumed per day (b/c I'm using Fitbit Adjustment for step exercises; I like recording my exercise activity and seeing the estimated calories burned; etc.), I'd like to use MFP's net calories...unless that's unhealthily wrong. Again, thanks for any constructive assistance!

yarwell

Set it for 1/2 lb a week weight loss, disable Fitbit negative adjustments, eat to zero out the remaining calories. Make sure the Fitbit syncs at least a couple of times a day so you don't get a late night eating challenge.

LKArgh

You would have known if you are in starvation mode, because you would be literally starving. Starvation mode is what happens to people with no food to eat, to people with anorexia, and it is not something than can accidentally happen to you, do not worry.

SezxyStef

I look at what is in your OP and I am confused...

Don't over think this...MFP is a tool and all you have to do is set it up with your numbers.

At this point there is no need for you to worry about BMR or TDEE.

Set your activity level to lightly active, set your weekly weight loss goal at 1/2lb a week and it will give you a calorie goal with enough of a deficet for you to lose your weight.

Log accurately...weight solids measure liquids choose correct entries...eat your calories.

If you choose to exercise great log that and eat back 50-75% of those calories.

repeat daily and you will lose weight.

Phrick

You would have known if you are in starvation mode, because you would be literally starving. Starvation mode is what happens to people with no food to eat, to people with anorexia, and it is not something than can accidentally happen to you, do not worry.

Don't over think this...MFP is a tool and all you have to do is set it up with your numbers.

At this point there is no need for you to worry about BMR or TDEE.

Set your activity level to lightly active, set your weekly weight loss goal at 1/2lb a week and it will give you a calorie goal with enough of a deficet for you to lose your weight.

Log accurately...weight solids measure liquids choose correct entries...eat your calories.

If you choose to exercise great log that and eat back 50-75% of those calories.

repeat daily and you will lose weight.

+10 to both above quotes, they're right on target.

amusenteacher

Thanks, all!