Hang on a minute, why so few calories?!!

RGPargy

Can anyone help with this please?

MFP says my calories should be 1,440 a day (my basal is 1,797) plus exercise calories. Do you think that's a bit too low for my 17st 7lb frame or is it just wishful thinking from me?!

sprinkies

wishful thinking from you

go with what MFP says, it honestly works. it creates a deficit for you to lose weight. of course if you're absolutely starving eat more, but only as much as you need to.

mandybelle

The reduction in calories is intended to help you lose weight even if you are not exercising, but are just going through daily activities. By working out you "earn" more calories.

BernieMBurke

It depends on how much weight you're trying to lose per week (look in your goals). MFP is going to factor that in when it gives you're recommended calories. Basically, MFP figures there are 3500 calories for a 1 pound loss. If you're trying lose .5 pounds a week, MFP will divide the 3500 calories between the 7 days (250calories) and subtract that from your BMR. That resulting number is the number you see. Hope this helps.

ashlee954

Wishful thinking. It seems low at first been when you learn better food choices it actually seems quite high. Then when it comes time to eat your maintenance calories (after reaching your goal) you will wonder how in the heck you're supposed to eat THAT many calories.

Ben2118

I would try it and see how you do, I am a lot heavier than you and some days only consume that much and I don't really feel hungry.

If you find you don't think it is enough then you could use some of you exercise calories too (50% max I think is what is recommended). That might give you that little extra you need if you find yourself hungry.

Ben.

BernieMBurke

ahslee954 - Boy, isn't that the truth!

RGPargy

Ah ok then, that does actually make sense. Damn! Thought i could wangle a few more calories from somewhere, haha!! :blushing:

TateFTW

I would try it and see how you do, I am a lot heavier than you and some days only consume that much and I don't really feel hungry.

If you find you don't think it is enough then you could use some of you exercise calories too (50% max I think is what is recommended). That might give you that little extra you need if you find yourself hungry.

Ben.

50%? Hell no, eat them suckers.

As for the OP, it all depends on how you did your settings. If you set it to lose 2 lbs. a week, then yes, its a huge cut down in calories (1000/day), but if you set it to lose 1 lb a week, it's only a deficit of 500 calories a day. Focus on NUTRITIOUS, whole foods. If you eat crappy foods, those calories will go quick and you'll have some hungry evenings. If it's veggies, chicken, wheat pasta, brown rice, fresh fruit and plenty of salads, you should be able to just about survive this whole thing.

ashlee954

I would try it and see how you do, I am a lot heavier than you and some days only consume that much and I don't really feel hungry.

If you find you don't think it is enough then you could use some of you exercise calories too (50% max I think is what is recommended). That might give you that little extra you need if you find yourself hungry.

Ben.

Those exercise calories are added back to be eaten. Granted not everyone eats all of them, but they are there for a reason. When setting your goals MFP does not take exercise into consideration (I know I know they ask about exercise) but it is not considered into your deficit. Your pounds per week loss is based soley on your calorie consumption. Exercise is just an added bonus. So by eating your exercise cals you are to lose the lbs/wk you entered in when setting your goals. You will lose faster if you do not eat them but they are there to give your body fuel. You just do not want to eat below 1200 NET cals (female) or 1500 NET cals (male). This is just a rule of them. Eating too low consistently can slow your metabolism and thus halt weight loss. So, if you exercise, eat back AT LEAST the amount of calories that will make your total NET cals 1200. So if you burn 500 and you eat your goal cals of 1440 you have only given your body 940 cals to work off of (1440-500). So eat back at least 260 cals (940+260=1200). Although you CAN eat all of them to make your total net 1440. You will still lose the lbs/wk you selected. Get it??

RGPargy

Thanx Tate. I am so used to eating a pile of rubbish that i am having to have a serious rethink about what i'm going to actually eat that is both filling and nutritious! I put on my profile that i wanted to lose 2lb a week so I guess that would make sense! I just need to get back into the swing of HEALTHY eating again.

RGPargy

Ummm no. Those exercise calories are added back to be eaten. Granted not everyone eats all of them, but they are there for a reason. When setting your goals MFP does not take exercise into consideration (I know I know they ask about exercise) but it is not considered into your deficit. Your pounds per week loss is based soley on your calorie consumption. Exercise is just an added bonus. So by eating your exercise cals you are to lose the lbs/wk you entered in when setting your goals. You will lose faster if you do not eat them but they are there to give your body fuel. You just do not want to eat below 1200 NET cals (female) or 1500 NET cals (male). This is just a rule of them. Eating too low consistently can slow your metabolism and thus halt weight loss. So, if you exercise, eat back AT LEAST the amount of calories that will make your total NET cals 1200. So if you burn 500 and you eat your goal cals of 1440 you have only given your body 940 cals to work off of (1440-500). So eat back at least 260 cals (940+260=1200). Although you CAN eat all of them to make your total net 1440. You will still lose the lbs/wk you selected. Get it??

Got it! Thanx! :bigsmile:

ashlee954

Thanx Tate. I am so used to eating a pile of rubbish that i am having to have a serious rethink about what i'm going to actually eat that is both filling and nutritious! I put on my profile that i wanted to lose 2lb a week so I guess that would make sense! I just need to get back into the swing of HEALTHY eating again.

You can do it! You will be surprised at how much you actually can eat when you choose the right foods. Not sure if you like fish but it is an excellent source of protein and vitamins AND it's filling. Egg whites too. Very filling and only ~17 cals each. I snack on almonds when I need a lil boost throughout the day. String cheese, yogurt, vita muffins, quaker cheddar rice cakes, jello mousse temptations, sweet potatoes, frozen grapes (feels like your snacking, i.e.chips), and hummus are just a few examples of what I eat.

Ben2118

ashlee954 - got that info off here too!! ohh well.

Ben

TateFTW

Thanx Tate. I am so used to eating a pile of rubbish that i am having to have a serious rethink about what i'm going to actually eat that is both filling and nutritious! I put on my profile that i wanted to lose 2lb a week so I guess that would make sense! I just need to get back into the swing of HEALTHY eating again.

Losing 2 lbs. a week is ambitious, and if you starve yourself by eating junk and not exercising, it won't be healthy or productive. That being said, if you are combining exercise with very strict decision making, you can make it happen. Be forewarned; Many lose a lot at first. Don't fall into the trap of thinking you're doing something wrong when your weight loss slows after the first few weeks. If, however, you find that it stops completely, go to your settings and change them to lose 1 lb. a week. A drastic lowering of how many calories you take in can sometimes cause your metabolism to slow, making weight loss very hard.

The hope is that combining nutrient dense food with exercise will keep your metbaolism going in such a way that you will continue to lose, as both nutrition and exercise have positive effects on how fast your metabolism works. if you run into any issues, don't be afraid to come ask. We have a number of members who are well versed in both the MFP system and general health.

ashlee954

ashlee954 - got that info off here too!! ohh well.

Ben

Everyone does things different Ben. I think it's just a matter of finding what works best for you, ya know? And everything is just a "rule-of-thumb". Good luck to you on your journey Ben!!!

ashlee954

Losing 2 lbs. a week is ambitious, and if you starve yourself by eating junk and not exercising, it won't be healthy or productive. That being said, if you are combining exercise with very strict decision making, you can make it happen. Be forewarned; Many lose a lot at first. Don't fall into the trap of thinking you're doing something wrong when your weight loss slows after the first few weeks. If, however, you find that it stops completely, go to your settings and change them to lose 1 lb. a week. A drastic lowering of how many calories you take in can sometimes cause your metabolism to slow, making weight loss very hard.

The hope is that combining nutrient dense food with exercise will keep your metbaolism going in such a way that you will continue to lose, as both nutrition and exercise have positive effects on how fast your metabolism works. if you run into any issues, don't be afraid to come ask. We have a number of members who are well versed in both the MFP system and general health.

Well said.

Ben2118

I agree ashlee, but your comment makes more sense! lol

Rosy67

Can anyone help with this please?

MFP says my calories should be 1,440 a day (my basal is 1,797) plus exercise calories. Do you think that's a bit too low for my 17st 7lb frame or is it just wishful thinking from me?!

Look on the bright side- I've been given 1390 a day to lose 1.5lbs a week! Lol. And I was just over 16st...

Actually, now I've started religiously adding the detail to my food diary, it really brings home how much every choice counts. I've bought a Vienetta for pudding tonight for the family- a treat cos we don't usually have pudding- but the thought of logging a portion with so much sugar and saturated fat is actually putting me off eating mine! Who knows, I might even have an apple...

RGPargy

Thanx for all your helpful replies (sorry for my absence but it's sometimes hard to sit here and actually get on the forums properly, if you know what i mean?!).

My exercise regime in a typical week is this:

Monday - Body pump
Tuesday - Step and Body pump
Wednesday - Step and Body pump
Thurs & Fri - I work on these days so no time for the gym
Saturday - Body pump
Sunday - Step and/or Body Combat (depending on how early i get up!)

I've been regularly going to the gym for nearly 2 years now so i deffo have the exercise routine going and i really enjoy it too.

It's funny because ever since i started logging my weight again it's definitely made me think twice about the food i am about to eat and it's nutritional value. For instance last night we had pitta bread, falafel & salad with Thai jasmine rice. The rice was a microwaveable one but for some reason the calorie content in it was double that of the other rices made by the same people. After eating half of what was on my plate, i realised I'd had enough of it and left it. I think the calorie content was putting me off!!

I do get so frustrated sometimes tho because years ago when i was 26 i lost 7 1/2 stone! I have to admit though, I did this through starvation and living on approximately 500 calories a day PLUS exercise! NEVER EVER AGAIN!! Needless to say i have put on all the weight again (plus more initially, which i have now lost). I long to be back to the weight i was way back then and knowing how good being slim feels, i'm more determined than ever to get there again!