MFP "Goals"

chriscooney

What system does it use to generate your goals?

I currently weigh 243 pounds at 5'10. My aim is to lose 2lbs per week, MFP seems to think to achieve this with 3x40 min work outs per week and 2x games of 6aside football (1 hour each so 2 hours totoal) i should eat 1,570 calories per day to achieve a goal weight of 196 lbs (14 stone).

So having worked it out myself using Harris Benedict formula, its totally different.

My BMR = 2251.29

Using the below Harris Benedict formula with My BMR

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Means my BMR 2251.29 x 1.55 = 3489.49 calories per day to maintain my current weight.

Which is 3489.49 x 7 = 22426.49 for a weekly calorie goal.

To lose two pounds per week is a defecit of 7000 calories which equates to 22426.49 - 7000 = 17426.49

Weekly calorie needs to lose 2 pounds per = 17426.49 / 7 = 2489.49

So according to the Harris Benedit formula and my exercise levels based on a sedentary (office) job, to lose two pounds per week = 2489 calories.

Where did MFP get 1570 from? thats pretty much a gap of 1000 calories between the two.. so now my question is, which one is right? :-S

Could someone clarify and if i am wrong point out where i went wrong? Thoughts please :-)

chriscooney

And just to clarify, i have often felt that 2498 calories was a little excessive too! I have often managed to eat around 2k before feeling like it was too much and since January 1st on 2000 calories i've lost 9lbs with my current exercise scheme on a 40/40/20 split.

I'd just like further clarification on what i should actually be eating.

carrie_eggo

I didn't get out my calculator and check your math. But if all of your calculations are correct, use your own. MFP is not always the best at calculating a person's caloric needs, unfortunately.

If you want to be even more accurate, find out your BF% and use the Katch-McArdle method to figure out your BMR and then multiply by the activity factor.

If you use the sedentary activity level, you'll still want to eat back the exercise calories (or most of them).

chriscooney

Thanks for the reply.

I have been wondering about the exercise calories too, i tend to eat half of them but i sometimes notice weight loss is a little slower, so perhaps i might be starving myself without feeling it. I think i might test eating the lot the problem is if i play competitive game of football MFP reckons i need to eat almost 1000 calories.. seems excessive, or maybe its just my way of thinking thats excessive.

janegalt37

It looks like your MFP 1570 number is BEFORE adding in exercise calories, whereas the Harris Benedict number includes the TDEE of 1.55 as a multiplier, which is simply an estimate for future planning. Your actual caloric burn would need to be tracked as it happens. A heart rate monitor is indispensable for this purpose.

chriscooney

When you word it like that it does make sense! Thanks, think i know what i need to change now! :-)

LorinaLynn

It looks like your MFP 1570 number is BEFORE adding in exercise calories, whereas the Harris Benedict number includes the TDEE of 1.55 as a multiplier, which is simply an estimate for future planning. Your actual caloric burn would need to be tracked as it happens. A heart rate monitor is indispensable for this purpose.

Yes, this. No matter how much exercise you say you're going to do, MFP doesn't calculate it into your daily goal unless and until you do it.

It wouldn't be unreasonable for you to burn 500 calories in 40 minutes of exercise, so that brings your two numbers a lot closer. Running 4 miles would be about 700 calories at your current weight.

Also make sure your activity level is set correctly. MFP's descriptions of sedentary, lightly active, etc. seem a bit off. I think of sedentary as a complete couch potato... Peg Bundy watching soaps and eating bon-bons all day. Even someone with a desk job who does normal household chores when they get home is likely lightly active.

I work from home, somewhere between self-employed and housewife, and I don't get enough calories unless I describe myself as lightly active.

taso42

MFP tries to take exercise out of the equation, and then expects you to add it back in (hence the neverending debate about exercise calories from people who don't 'get' this).

That said, I would lean more toward the Harris Benedict numbers. Or at least be mindful of them. The true number probably lies somewhere in the middle.

chriscooney

Thanks guys, i might try a couple of weeks following MFP and eating my exercise calories and then the Harris way and see what happens with my weight loss and then try work up a happy medium!

Chris