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

valwes04

Bump! Saving the location so I can come back and look more into this!
Thanks!

daniivdean

Bump for later

jenschnack

bump

Fat_2_Fit_Mommy

Bump

charliesmagic

Bump to work out the details for me later. Thanks for the post!

roadworthy

I am glad to know that I am not the only one not following along as well...

My BMR is 1734

My TDEE is 2075

So I am to eat 1734 everyday and set my MFP goal to maintain and then with exercise have a deficit of 1000 or less? Am I close or way off here? LOL

Bdde

bump! looks like a post that i will have to print out and then follow it! sorry I'm a bit slow

dawlschic007

I'm a bit confused as well.

So my BMR is 1389 and if I don't work out at all my maintenance would be 1667 since I have a desk job. What would I set my daily calorie goal too?

I usually run 4xs per week and burn at least 300 to 500 calories depending on my run. Do I need to NET 1389 per day then? That's pretty much what I'm set at already on MFP to lose 0.5 pounds per week.

hpetzold77

Bump...

JMarigold

Bump to finish reading later.

PoochPottery

Bump

deucemon69

I have been doing something similar to this. I do not use the BMR formula that MFP provides because there is a different BMR formula that uses your body fat% to calculate this. Once I created this I set my calories to my BMR*1.2 and aim to eat that much per day. Example:

BMR: 1824
BMR*1.2: 2189

I aim to eat no more than 2189 and no less than 1824. As long as I do not have a heavy workout day(workouts that burn over 1000 calories), I do not eat any more than that. In theory, by doing it this way, you would burn nothing but fat instead of lean muscle. but like I said that's in theory.

nicolasara

Bump

jfrog123

Bump :drinker:

roadworthy

Bumping:)

splashwags

need to think on this one...

sherri730

bump

Pebbles536

The original post was bumped right off the forum. Anyone know what it said?

suziecue66

Original post:


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.

HeatherMN

bump

daphnegetnfit

bump

JVanDam77

bump

pamperedhen

Gotta question then...what if your BMR is like 1126??? Then what? I am a SAHM and I workout 30min. 5D/wk and whimpy weights {5~10lbs} 3x/wk. ??? ANy advice is appreciated!! HUGS!!!:drinker:

sunflowertimes

Interesting...I need to try this.

sciencenerd2011

bumpity

briannw

bump... again

Pizzagirl50

How do find out what your maintenance calories are?

Where_Did_My_Feet_Go

Woah, I am new and LOST!! :frown:

Lance_K

bump

Glamour60Xtreme

Bump!