So many questions...

suzqmf

Okay - SO much information to take in and understand. I have so many questions...
I have been doing this for a week, and I've lost 3 pounds...but I just don't know if I'm "doing it right"
This is my first time EVER counting calories...

If I'm doing the 1200 diet (per what MFP tells me to do) but my BMR is 1500...how many calories should I be eating a day?
And if I burn calories by exercising, should I be eating those extra calories every day?
Or can I save those calories for a cheat day?
But if 3500 calories = 1 pound...so in order to lose a pound a week, I need to not eat all my calories everyday and have 3500 calories left over?
And does the fat/protein/carbohydrates ratio matter?

HELP me understand it all!!

cinsuccess

Ok... I know it's crazy and there's so much information. Most of it is so complicated and difficult to really understand so here's my understanding... I should qualify this by saying I was one of the people who did NOT eat enough when I joined MFP and have since increased my calories and I am getting much better results. I've reviewed many of the "eat more, to weigh less" forums and explanations which is how I've improved my diet.

BMR - This is the calories your body needs if you never get out of bed. You should never eat below this amount since then your body isn't even getting enough to perform all basic functions.

TDEE - This is the total calories you will burn in a week based on all activities (so basically this is BMR plus work and exercise)

You should be eating in between the 2 numbers. To lose one pound, you would consume 500 calories less than your TDEE each day or 3500 calories less per week. MFP calculates this deficit at the beginning. By setting your goal to 1200 calories, they have already given you a deficit which is why you are told to eat back your exercise calories. Your total calorie intake should not be below BMR regularly or for an extended period since this can cause you to stall (I'm speaking from personal experience on this one!)

Macronutrients (carb/fat/protein) - This does matter to the extent that you need to have a reasonable balance in order to feed your body (and activity level) properly. Your muscles need a good amount of protein to get stronger so you especially want to make sure you have enough proten on days when you are exercising harder. There are a lot of recommendations and formulas but essentially your body needs all of these to function so you want to make sure you feed yourself well.

We're friends so you can see my diary. I'm not always perfectly hitting my Macronutrient goals but I've been improving at ensuring there's a better balance. Feel free to look at my diary and then send me a message with questions.

BrianSharpe

The 1200 cal MFP suggests is "net" so yes, add back your exercise calories (MFP's calculations use a somewhat different method but the result is often the same).

If you were using BMR/TDEE (total daily energy expenditure) you would be subtracting from TDEE as you would have already factored in your activity level. For example f your BMR is 1500 and you used sedentary as your activity level your estimated TDEE would be 1800 cal (BMR x 1.2). At a net intake of 1200 cal per day (adding back your exercise calories) you would average a 600 cal day deficit and lose (on average) just over a pound per week.

In terms of hitting targets it's more important as an average rather than worrying about each day as a stand alone thing. If you''re below your target (or over) compensate over the next couple of days (or save it up for a cheat).

Ratios of carb/fat/protein are the subject of a great many debates and are largely dependent on your preferences / goals. As a runner I love my carbs and shoot for approx 60/20/20. A body builder would shoot for higher protein intake. In terms of weight loss it's more a function of total calories (I expect that to be contradicted by the low carb advocates)

Hope this helps.

suzqmf

BUMP