A different way to set up MFP goals - that WORKS!

olivia3263

Let me start by saying I've been successful with my weight loss journey. I'm 5'8, I went from 190 to 169 using Weight Watchers and then wanted a more accurate (and free) way of tracking what I was eating so i switched to MFP. I then went down to 158 with some bumps along the way - kept trying different things: eating more, eating less - and ultimately hit a plateau, and then gained 4 pounds - eek!

So I went to a nutritionist specialized for runners (as I run typically 35 - 40 miles per week) and I came back with some knowledge that suddenly just makes good sense. Thought I would share

I realize there are LOTS of ways to lose weight and I'm not saying one way is better than the other - but when you have less to lose it gets a little confusing and sometimes it's helpful to hear what's worked for other people - so here it is.

Rules:

1) Figure out your BMR
2) Figure out your maintenance calories before exercise
3) Set up MFP goals to maintain your weight
4) NEVER eat less than your BMR
5) NEVER create a deficit larger than 1000 calories.
6) Aim to eat the same calories every day (at or a little above your BMR) - unless you burn more than 600 calories with exercise, then eat more.

This will allow you to keep a small deficit on your off days, and create a larger deficit on your workout days. You can safely lose up to 2 pounds a week - even if you have less to lose, without being unhealthy and still giving your body the nutrients it needs.

This is how it worked for me:

BMR = 1500
MAINTENANCE CALORIES (without exercise) = 1970
Daily calorie goal for MFP = 1970.
Actual calorie goal = 1600.

If I don't workout at all, I create a 370 calorie deficit. If I burn 200 calories in exercise I create a 570 calorie deficit. If I burn 600 calories I create a 970 calorie deficit.

Anything over 630, I have to start eating more, so one day this week I burned 1200 calories working out (running 10 miles and walking my dog for an hour). My TDEE was 3170 (1970 + 1200). To follow my rule of never creating a deficit larger than 1000 calories, I aimed to eat 2170 calories that day.

By setting up my calorie goal for that maintenance level without exercise, my total remaining calories ends up being my total deficit for that day: For example, this is what my food diary looked like yesterday:

Goal Food Exercise Net Remaining
1970 2127 1123 1004 966

I, too, have heard that you shouldn't net below 1200, but my nutritionist told me that it is safe to net around 1000 on heavy workout days to create a larger deficit as long as I am meeting my nutrient goals.

This is what my day off looked like:

Goal Food Exercise Net Remaining
1970 1600 0 1600 370

I averaged a deficit of 870 last week and I lost 4 pounds (but I'm always a range so this could be more like 2, but I'm back where i was - 158). I'm having enough energy for my workouts, and feel like I have complete control of the deficit I create each day. On thanksgiving, I ate 2888 calories and still had a deficit of 657.

Anyway, it's working which makes me VERY happy It's just another way to work with MFP if you're looking for a change - that's nutritionist approved.

dawnemjh

interesting! Glad you found something that works for you!!

dia77

thanks for sharing:) sounds good, I'll try this:)

LisaKyle11

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PBmaria

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mags2504

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sarah307

I like this idea. might try it

baldchocnsexy

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_tiifyjo_

So you don't actually hit your MFP calorie goal? You cut yourself off at 1600? My MFP calorie goal when I set it to maintain is 2160 calories a day... which is a TON since I have been eating 1200. My BMR is 1610.. which is still alot. Even on workout days I don't eat more than 1400. Scared I will gain, but since I have not lost in weeks doesn't hurt to try something new.

kyrstensmom

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avaloneternal

Cool, can't wait to try this, post-marathon (One week). It makes sense. It sucks force feeding after a 3 hour run to reach 1200 net. This sounds a lot more logical and effective as a runner.

amerrill1

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lindajay3

Thanks

PoshTaush

BUMP!

Thanks so much for posting this. I am going to try and figure out mine. How did you figure your BMR? Thanks!

mvkrayola

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mamitosami

Bumping to read later--your story is a carbon copy of mine!! WW, MFP, up 4 pounds! I look forward to reading this, cause I'm at the point of total confusion!

olivia3263

So you don't actually hit your MFP calorie goal? You cut yourself off at 1600? My MFP calorie goal when I set it to maintain is 2160 calories a day... which is a TON since I have been eating 1200. My BMR is 1610.. which is still alot. Even on workout days I don't eat more than 1400. Scared I will gain, but since I have not lost in weeks doesn't hurt to try something new.

I met with the nutritionist last Saturday and misunderstood her slightly, so I ate at a 1000 calorie deficit for the first 3 days (around 1400 calories - under my bmr) and I noticed a negative impact on my workouts, so I asked the nutritionist and got the clarifications I needed. I notice that if I eat at a 1000 calorie deficit for 3 days in a row, my runs are harder - so I have to balance it with lighter workouts or more eating every couple days (and not a lot more - just 200 extra calories can make a world of difference!

charlotte66

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ErinGiam

bump. Thanks for the info!

olivia3263

BUMP!

Thanks so much for posting this. I am going to try and figure out mine. How did you figure your BMR? Thanks!

MFP's calculator for BMR is pretty accurate. My nutritionist came up with my minimum number by multiplying my weight by 10.

sarah307

I have a question because I am a little bit confused when trying to set this up for myself.....

when you say you should never eat less than your BMR... are you talking about net calories or total calories???
Because If you are netting 1000 calories... that's obviously below your BMR.

and say I burn more than 600 calories (which I do most days).. how much are those calories are you eating back? just enough to net 1000 calories??

CharlieJuliette

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liz3marie

i already have my goals set to my maintnence calorie , i put at the bottom in the notes what my ACTUAL calorie goal is, then at the end of the week i can actually see how much my deficit is total, plus i know im not goin over maintness cals therfore im stil at a deficit

sdereski

I have a question because I am a little bit confused when trying to set this up for myself.....

when you say you should never eat less than your BMR... are you talking about net calories or total calories???
Because If you are netting 1000 calories... that's obviously below your BMR.

and say I burn more than 600 calories (which I do most days).. how much are those calories are you eating back? just enough to net 1000 calories??

I'm confused as well.

olivia3263

I have a question because I am a little bit confused when trying to set this up for myself.....

when you say you should never eat less than your BMR... are you talking about net calories or total calories???
Because If you are netting 1000 calories... that's obviously below your BMR.

and say I burn more than 600 calories (which I do most days).. how much are those calories are you eating back? just enough to net 1000 calories??

BMR is minimum ACTUAL calories. Yes, on heavy workout days I net about 1000 if I want a 1000 calorie deficit. But I usually netted around 1200 - 1300. If I didn't workout, my net would be 1600. It's kind of like zig zagging but you do it with your exercise. I found this week I can only net 1000 a few days in a row and then I feel it on my runs. If I then have a day where I net a little higher, I feel better and have more energy. Just make sure you have an accurate calorie burn for the workouts you do. She told me its a pretty standard calculation for running or walking (for me it's 110 calories a mile - well now 108 a mile bc I'm 158, not 160

kya101

I'm going to give this a try!!!

CarolineSuzanneSmith

bump...printing off later to figure out my stats.

LisaKyle11

do you manually log your exercise on MFP? or do you just set your MFP goal and not log the exercise -- therefore not changing the goal depending on how many calories you are supposed to 'eat back'?

LisaKyle11

do you manually log your exercise on MFP? or do you just set your MFP goal and not log the exercise -- therefore not changing the goal depending on how many calories you are supposed to 'eat back'?

nevermind...i can see that you do log exercise....!

Elixandra

Bumpty bump

rosied915

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