Setting MFP custom goals help

missfancy1980

Hi,

I figured out my bmr is roughly 1385 and to maintain my weight i'd need to eat around 1,662 calories per day. To lose weight most people suggest between 500 - 1,000 cals per day less than that, and not to go below your bmr, or 1,200 minimum.

Now the whole exercise calories thing is confusing me, but i like being able to track my workouts each day, so i was wondering if there is a way to set up my custom goal so that after taking exercise calories into account, it tells me i need to eat 1,300 calories?

Hope that makes some kind of sense lol

missfancy1980

Nevermind, answered my own question lol

3dogsrunning

You can figure out your calorie goal including exercise. There are a number of online calculators that can help you do that.
Or you can use this chart.
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Then you subtract your deficit from that number.
Here is a suggestion chart for goals depending on how much weight you are looking to lose.
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

1 lb a week is 500 calories less per day so .5 lb would be 250, or 1000 for 2 lbs, etc.

You can change your goals under My Home> Goals> Change Goals> Custom.