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

grace10241976

Hi I would like to try this method but not sure what number to multiply by for step 2. My BMR is 1379, I try to work out 4 times a week for 40 minutes each time. I have 17 more pounds to lose. Eating 1200 calories a day is not working for me. I tend to go over most days of the week and I am always starving. Please help to figure out step 2 and 3. Thanks.

KettyLan

Bump

brookeg20

bump

BrookeMartelli

bump

sunnyskyjb

very interesting thanks

shydaisi

Hi I would like to try this method but not sure what number to multiply by for step 2. My BMR is 1379, I try to work out 4 times a week for 40 minutes each time. I have 17 more pounds to lose. Eating 1200 calories a day is not working for me. I tend to go over most days of the week and I am always starving. Please help to figure out step 2 and 3. Thanks.

Set your MFP goal to "maintenance" and it will do the math for you. Just eat 1379 every day, and make sure to eat more if you exercise enough to increase your deficit to more than 1000 - if you post what MFP says your maintenance calories are, I can tell you at which point you should be eating more.

dezedeze

Gonna try this too...thanks for posting!! Need a jump start again.

yager8725

bump

thurberj

bump

sandhillcrane

Really interesting! Thanks!! :glasses:

kcthatsme

bump

kcthatsme

double post

rolyprince

bump

jagoochie

makes sense - ia hve just finished my nutritional advisor course and this is the method we use
do not go below BMR

for me it works out as the following

BMR = 1380
MAINTENANCE CALORIES (without exercise) = 1650
Daily calorie goal for MFP = 1610
Actual calorie goal = 1400

normal day = 250 cal deficit (bout 0.5lbs a week lose)
have to burn 750cals in exercise before eating more (750 + 250 = 1000)

i want to loose some weight and was doingthe whole 1200 cal thing and it hasnt worked at all, so now after doing my course and reading this post im gonna try it this way

great post!

Fabnover40Kat

bump

MrsRadder

bump

jagoochie

gotta say ive only been doin it this way for three days but it seems to work better for me

because i have set my level to maintenance i know that if i go above that cals i will gain, so as long as i am below it i will loose weight (all be it slower depending on the deficit) but isnt that the point - slow and steady wins the race!

i much prefer having it set this way coz i like to see that if my calories remaining is green it means i am not going to gain!

i think my brain just sees this as a posiive thing to look at!

fabulous - and ive lost 3 pounds already lol

rure13

I'm confused, can someone help me out please
BMR: 1553
Maintenance: 1940 calories

jagoochie

I'm confused, can someone help me out please
BMR: 1553
Maintenance: 1940 calories

so set your MFP to maintain current weight - you say that gives you 1940 calories a day

your BMR is 1553

so do not eat less than 1553 in food - but do not eat more than 1940

ideally aim to eat no more than 1640 cals - this would give you a deficit of 300 cals a day (before exercise) which equates to 2100 cals lost over a week = 2/3 of a pound lost a week

if you exercise do not eat any exercise calories back unless your deficit is more than 1000cals

ignore calories remaning and net calories

just use the green calories remaining figure and make sure that is 300 or more a day left, and make sure your food eaten cals is ideally no more than 1640 but more than 1550 (you can go up to your maintenace cals of 1900 as this means you wont gain but you wont loose either)

hope that helps

jenni

xALEXANDROx

THANKS