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

Finally22

:embarassed:
bump

Interesting - and by the way - what does bump mean???? ::frown: :

It's just something people do so that when they go to the "My topics" tab it will show up as a topic they commented on, so they can go back and read it again.

And here I thought it was some secret code to losing weight LOL Thanks! :blushing:

jenfactor

I like this idea, but I have a question... how do you accurately figure out your maintenance calories? MFP says about 2000 for me, but this site said 2600. Huge difference! http://www.cancer.org/healthy/toolsandcalculators/calculators/app/calorie-counter-calculator

tillmanlady

bump

kimmyj74

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

Do you eat back any exercise calories?

_tiifyjo_

I still don't understand the net calories. Sorry if I am just dumb, but is that the deficit or the intake or something else.

My BMR is 1610
My maintenance is 2160

So I eat 1610 even on non workout days, Not the 1200 MFP had me at? Do I eat back exercise calories?

kimmyj74

I still don't understand the net calories. Sorry if I am just dumb, but is that the deficit or the intake or something else.

My BMR is 1610
My maintenance is 2160

So I eat 1610 even on non workout days, Not the 1200 MFP had me at? Do I eat back exercise calories?

Same question here! I don't understand it all either. Please help! This sounds like it could work but not sure how to do it......

elfy66

bump

Lizi19

Interesting! I might do this when I start to run more. But, I am a little hesitant to change my calories to maintenance on MFP, because it might lead me to mess up my macro-nutrients.

dippystick

Thanks for sharing

kate2004rock

Bump

Yori1

Bump for later.

tangal88

would like to do this, but as some others - confused.

Not losing weight or inches, pretty close to my goal, but need to drop some body fat.

MFP lists my maintenance cal goal as 1570 /day. This is based on sedentary lifestyle, so exercise not figured in there.( I have a sitting job) If I do active for activity, it gives me 1950 cal/day. Keep in mind MFP automatically deducts 500 cal a day if fat loss is your goal.

I workout 2 hours a day heavily, usually burn 1000 - 1500 a day in exercise, 6 days a week. One rest day. (weights and cardio)

This site lists my BMR, when I use Intense exercise activity level, twice a day as : 2191 cal day

They recommend 1315-1753 cal a day for fat loss.

http://www.diet-blog.com/05/how_to_calculate_your_daily_calorie_needs.php

(MFP lists BMR as 1260 cal day, no lifestyle option added)

So I should be aiming to eat at least 2000 (2192 actually) a day to lose weight? Since I will have exercise added in daily? But should probably try for 2500 cals a day eating on workout days?

I have been eating 1350-1500 a day, and plateaued. But this is food total before exercise cals/burn added in. Which does give me a larger deficit then 1000 cal/day.

I am short stature, and older, seems like this would add on pounds.

Lost.

2000 a day, I can see this for a bulking mode, but fat loss? Not sure ......

olivia3263

I'm confused. So MFP says my BMR is 1367 and Maintenance is 1850. So I need to NET between these 2 numbers? Is that correct?

Don't worry about NET calories. You don't want to eat less than 1400 actual calories any day (work out or non-workout day). Aim to eat 1400 - 1500 calories per day regardless of your exercise calories (still log these though). If you burn more than 600, eat the surplus calories (i.e. - if you burn 800 calories, eat 1400 + 200 = 1600 calories minimum for that day).

olivia3263

I still don't understand the net calories. Sorry if I am just dumb, but is that the deficit or the intake or something else.

My BMR is 1610
My maintenance is 2160

So I eat 1610 even on non workout days, Not the 1200 MFP had me at? Do I eat back exercise calories?

Yes, try not to eat less than 1610 on any day. But don't eat workout calories unless you go over 600. Then eat the surplus calories (if you burn 800, eat 200 in addition to the 1610). Don't worry about the NET number too much if you're going to try it this way. Just make sure to NET above 1000.

olivia3263

I like this idea, but I have a question... how do you accurately figure out your maintenance calories? MFP says about 2000 for me, but this site said 2600. Huge difference! http://www.cancer.org/healthy/toolsandcalculators/calculators/app/calorie-counter-calculator

My nutritionist found my maintenance calories level by multiplying my BMR times 1.3. When I checked it with MFP's settings for my maintenance at lightly active, it was a little less than what they gave me - nutritionist (1970), MFP (2000) - not much difference. I guess it depends on your daily life and job, but I think 1.3 is the standard.

olivia3263

would like to do this, but as some others - confused.

Not losing weight or inches, pretty close to my goal, but need to drop some body fat.

MFP lists my maintenance cal goal as 1570 /day. This is based on sedentary lifestyle, so exercise not figured in there.( I have a sitting job) If I do active for activity, it gives me 1950 cal/day. Keep in mind MFP automatically deducts 500 cal a day if fat loss is your goal.

I workout 2 hours a day heavily, usually burn 1000 - 1500 a day in exercise, 6 days a week. One rest day. (weights and cardio)

This site lists my BMR, when I use Intense exercise activity level, twice a day as : 2191 cal day

They recommend 1315-1753 cal a day for fat loss.

http://www.diet-blog.com/05/how_to_calculate_your_daily_calorie_needs.php

(MFP lists BMR as 1260 cal day, no lifestyle option added)

So I should be aiming to eat at least 2000 (2192 actually) a day to lose weight? Since I will have exercise added in daily? But should probably try for 2500 cals a day eating on workout days?

I have been eating 1350-1500 a day, and plateaued. But this is food total before exercise cals/burn added in. Which does give me a larger deficit then 1000 cal/day.

I am short stature, and older, seems like this would add on pounds.

Lost.

2000 a day, I can see this for a bulking mode, but fat loss? Not sure ......

For you - set your daily calorie goal to 1638 (this is your BMR x 1.3)

Aim to eat 1300 calories a day, but make sure to eat your surplus exercise calories if you burn more than 600 calories. If you burn 1500 calories in working out, your TDEE for that day is 3138. The minimum you should eat that day is 2,138 (1,000 calorie deficit).

Just make sure your calculations for your calorie burns are accurate, because this could affect the outcome greatly. With this, you really only need to burn 600 calories a day to reach your maximum 1000 calorie deficit. I would only aim to workout more if you are training for something, or if you have a day where you want to eat more calories (i.e. a dinner out, holiday party, etc.). I have found that I am hungrier on my big burn days, and it's easier to adhere to the 1000 calorie deficit when I stick to a 600 calorie burn. That's just me though.

KellyBurton1

bump

ritzl

Bump...quite interesting and need to go through again!

tangal88

.

kimmyj74

I'm confused. So MFP says my BMR is 1367 and Maintenance is 1850. So I need to NET between these 2 numbers? Is that correct?

Don't worry about NET calories. You don't want to eat less than 1400 actual calories any day (work out or non-workout day). Aim to eat 1400 - 1500 calories per day regardless of your exercise calories (still log these though). If you burn more than 600, eat the surplus calories (i.e. - if you burn 800 calories, eat 1400 + 200 = 1600 calories minimum for that day).

Thanks for the clarification. I'm gonna try this starting tomorrow, since I have been fighting to loose for over a month now.