Changing Calorie Intake Goals

SConnolly686

I have been tracking my calories and progress with MFP for about a month and a half. I was given a daily calorie intake of 1200 but it is so hard to keep on track. I was probably eating way over 2000 calories a day before I started this, granted it was all junk and in no way healthy but its a huge calorie deficit. I just changed my goals to represent "lightly active". I'm not sure if this exactly describes my activity level though. I have a desk job and spend most of my day sitting. I work out 3-4 days a week both running/walking and going to the gym doing strength training exercises and cardio. I just started a couch 2 5k program a couple weeks ago also. Would this activity level consider me lightly active? I was at sedentary before. My calorie intake is now set 1360 which I'm hoping will keep me satisfied but also not hinder my weight loss goals. Do you think I'm better off with a higher calorie intake?

asciiqwerty

it depends - are you trying to use the mfp NEAT method or the TDEE method?
they should both work out similar if you set them up right.

congratualtions on your loss so far - though as you only have 8lb left to go (according to the ticker on your profile), i would:
use mfp NEAT method and eat a net calorie target
i would use sedentary activity level and log excercise calories seperately (and eat back)
i would recomend a weigh loss of 0.5lb/week


if you change your activity level, and still log the calories from excercise you are double counting your excercise

TeaBea

I have been tracking my calories and progress with MFP for about a month and a half. I was given a daily calorie intake of 1200 but it is so hard to keep on track. I was probably eating way over 2000 calories a day before I started this, granted it was all junk and in no way healthy but its a huge calorie deficit. I just changed my goals to represent "lightly active". I'm not sure if this exactly describes my activity level though. I have a desk job and spend most of my day sitting. I work out 3-4 days a week both running/walking and going to the gym doing strength training exercises and cardio. I just started a couch 2 5k program a couple weeks ago also. Would this activity level consider me lightly active? I was at sedentary before. My calorie intake is now set 1360 which I'm hoping will keep me satisfied but also not hinder my weight loss goals. Do you think I'm better off with a higher calorie intake?

A couple of methods

1. MFP uses your BMR + activity level.....then subtracts 500 calories (for example) if you want to lose 1 pound a week. Exercise is not in the equation, until you log it. You log exercise & MFP adds calories...this is NET calories. MFP uses estimates....fairly generous, so many people eat back just a portion.

2. TDEE less a percent. This number includes BMR + activity + exercise. You start with one number & subtract a percent....or 500, 1000....whatever.

You will be better with more calories of IF your BMR is higher than 1360. Too much deficit = fat+muscle loss. To lower body fat you want a moderate weight loss goal

BMR - basal metabolic rate ..... calories needed if you stayed in bed all day

http://www.fitnessfrog.com/calculators/bmr-calculator.html

TDEE - total daily energy expenditure .... calories you use based on activity level (including exercise)

http://www.fitnessfrog.com/calculators/tdee-calculator.html

There are many TDEE calculators out there.....check out a few to get a good idea......then see if 1360 is appropriate.

mzbek24

Yes I would think that is lightly active. I do around the same as you you do, (minus weights) and I put mine as lightly active.

I recently changed my calories from 1200 to TDEE -20%, which is 1599.
But, it is a little too early to determine whether or not I will keep losing weight/fat efficiently. So far in the week I've gone down 0.4kg. Hopefully others have more experience with it and can share their insights.

However, I noticed I'm definitely not hungry, and I've got more energy in my workouts now so I am burning a heck of a lot more calories than I was on 1200. I burned 1246 calories today and still had energy when I got home!

I think either way, if it is slower and it is healthier for my body not to be starving, then so be it. 1200 was lower than my BMR, and if it is lower than yours, that would be why you are hungry-your body is telling you it needs more food, especially because you are not sedentary.

And I don't think that people should eat below their BMR unless they are at a weight considered obese, and only for a short time/possibly with guidance from professionals. The thought of not eating enough and getting the right nutrients for my body to function correctly was niggling at my mind. But yes, you know...people are entitled to eat what they choose/do what they think works for them.