Guide to calorie deficits
SHBoss1673
Posts: 7,161 Member
Hello Folks,
So often people personal message me asking me if I think their calories are correct. It seems that people think there is some magical formula that only a very few can figure out. I see so many people on here just popping in numbers and following them heedless of what the numbers mean. I feel it's ULTRA important to know why MFP (and me, and a few others) gives you certain numbers. To that end I will try to empower YOU to be able to understand the basics about calories, calorie deficits, and why we recommend eating exercise calories. With this knowledge you should be able to easily figure out what your calories should be at for reasonable, healthy weight loss. So without further ado, lets get started.
1st things first, a few givens must be stated:
-Everyone's body is slightly different. ALWAYS keep in mind your numbers may not be exactly what MFP thinks simply because everyone's bodies all burn energy at a different rate. Tweaking may be needed.
- MFP's goals wizard is a "dumb" tool. That means it doesn't care whether a specific goal is healthy and/or right for you, it just subtracts the goal deficit from projected maintenance calories. This means that even if you shouldn't be trying for a 2 lb a week loss, MFP won't care, it will still try to help you get there.
-1200 calories is a generic number. It's not right for everyone. It's a baseline minimum given out as a floor by MFP based on prior research by the medical community. NOT everyone will need a minimum of 1200, very small people can go under, and bigger people need more.
OK with those facts firmly set in your mind (please go back and re-read the givens until you have them firmly planted in your skull!), we can continue. Figuring out your perfect deficit isn't magic, it's a few simple formula's base on some basic, worldwide standards, and generally with slight modefication, will work for just about anyone who (besides weight) is generally healthy.
Here's what you need:
Height, weight, age, activity level, sex
NOTE: activity level isn't as mysterious as it sounds. If you have a desk job, and do very little walking throughout the day and don't really perform any sports or physical activities, then you are sedentary, if you do some walking every day (or at least 4 days a week) or other light activity for at least 30 minutes cumulative at least 4 times a week, you are lightly active. If you do 60 minutes of light activity 5 days a week or do some kind of sport that requires walking or light jogging (say swimming or mailman or warehouse employee) then you are active, If you do a physically demanding activity (one that makes you sweat) for 4 days a week or more and for more than 1 hour a day, you are very active (like a coach that runs drills or you play volleyball). When in doubt, go down 1 level, you'd rather burn more than you think than less.
With all these numbers you can generate your BMI. Now I realize BMI is flawed, but for what we're doing it's good enough. After years on here, and doing lots and lots of research, I've been able to associate general BMI ranges with approximate goal levels. This works for about 80 to 85% of people out there (there's always a few that are outside the curve).
So now we can figure out where your goal should be.
Go to the tools section and figure out your BMI:
Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle building, and reducing fat. This means it is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode).
With this quick guide you can figure out your goal rather easily. I know many people will say "I can't eat my exercise calories, I gain weight when I do". Well I have news for you, that's not correct. I submit this, if you eat your exercise calories and gain weight 1 of 3 things happened:
1 you were previously in starvation mode, and you upped your calories, and had an immediate weight gain, that's normal, to be expected, and necessary to get your body on track. Give it a month, that will stop, and you, once again, will begin to lose, but this time, in a healthy manner.
2 you incorrectly calculated something, either your exercise calories, your calorie intake, or you put in to large of a goal. Go back and check all your numbers.
3 you haven't given it enough time to work. This site promotes HEALTHY weight loss people. Healthy weight loss doesn't happen in days or weeks, it takes months and years. Each change you make in how you eat needs a month or more to work, be patient, give it time. It will happen.
And to everyone who has a trainer that doesn't agree with eating your exercise calories. I also submit this: In 90% of the cases (and I have talked to a LOT of trainers about this exact topic) they actually DO agree with this method, you just explained it wrong.
Just saying to a trainer "should I eat my exercise calories?" isn't enough, you have to explain to them that MFP already generates a deficit prior to any exercise, therefore the deficit will remain whether you exercise or not. Once you give them that idea, and you are relatively sure they understand the concept then I'll bet they change their tune.
I hope this helps, it's pretty straight forward if you've been here a while, and to you new guys, I recommend going to the message boards link, clicking on the "general diet and weight loss" area, and clicking on those first few posts that have the little mouse trap next to them, they are sticky and will always be there, and are a wealth of knowledge about this site, exercise calories, starvation mode...etc.
regards,
-Banks
So often people personal message me asking me if I think their calories are correct. It seems that people think there is some magical formula that only a very few can figure out. I see so many people on here just popping in numbers and following them heedless of what the numbers mean. I feel it's ULTRA important to know why MFP (and me, and a few others) gives you certain numbers. To that end I will try to empower YOU to be able to understand the basics about calories, calorie deficits, and why we recommend eating exercise calories. With this knowledge you should be able to easily figure out what your calories should be at for reasonable, healthy weight loss. So without further ado, lets get started.
1st things first, a few givens must be stated:
-Everyone's body is slightly different. ALWAYS keep in mind your numbers may not be exactly what MFP thinks simply because everyone's bodies all burn energy at a different rate. Tweaking may be needed.
- MFP's goals wizard is a "dumb" tool. That means it doesn't care whether a specific goal is healthy and/or right for you, it just subtracts the goal deficit from projected maintenance calories. This means that even if you shouldn't be trying for a 2 lb a week loss, MFP won't care, it will still try to help you get there.
-1200 calories is a generic number. It's not right for everyone. It's a baseline minimum given out as a floor by MFP based on prior research by the medical community. NOT everyone will need a minimum of 1200, very small people can go under, and bigger people need more.
OK with those facts firmly set in your mind (please go back and re-read the givens until you have them firmly planted in your skull!), we can continue. Figuring out your perfect deficit isn't magic, it's a few simple formula's base on some basic, worldwide standards, and generally with slight modefication, will work for just about anyone who (besides weight) is generally healthy.
Here's what you need:
Height, weight, age, activity level, sex
NOTE: activity level isn't as mysterious as it sounds. If you have a desk job, and do very little walking throughout the day and don't really perform any sports or physical activities, then you are sedentary, if you do some walking every day (or at least 4 days a week) or other light activity for at least 30 minutes cumulative at least 4 times a week, you are lightly active. If you do 60 minutes of light activity 5 days a week or do some kind of sport that requires walking or light jogging (say swimming or mailman or warehouse employee) then you are active, If you do a physically demanding activity (one that makes you sweat) for 4 days a week or more and for more than 1 hour a day, you are very active (like a coach that runs drills or you play volleyball). When in doubt, go down 1 level, you'd rather burn more than you think than less.
With all these numbers you can generate your BMI. Now I realize BMI is flawed, but for what we're doing it's good enough. After years on here, and doing lots and lots of research, I've been able to associate general BMI ranges with approximate goal levels. This works for about 80 to 85% of people out there (there's always a few that are outside the curve).
So now we can figure out where your goal should be.
Go to the tools section and figure out your BMI:
Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle building, and reducing fat. This means it is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode).
With this quick guide you can figure out your goal rather easily. I know many people will say "I can't eat my exercise calories, I gain weight when I do". Well I have news for you, that's not correct. I submit this, if you eat your exercise calories and gain weight 1 of 3 things happened:
1 you were previously in starvation mode, and you upped your calories, and had an immediate weight gain, that's normal, to be expected, and necessary to get your body on track. Give it a month, that will stop, and you, once again, will begin to lose, but this time, in a healthy manner.
2 you incorrectly calculated something, either your exercise calories, your calorie intake, or you put in to large of a goal. Go back and check all your numbers.
3 you haven't given it enough time to work. This site promotes HEALTHY weight loss people. Healthy weight loss doesn't happen in days or weeks, it takes months and years. Each change you make in how you eat needs a month or more to work, be patient, give it time. It will happen.
And to everyone who has a trainer that doesn't agree with eating your exercise calories. I also submit this: In 90% of the cases (and I have talked to a LOT of trainers about this exact topic) they actually DO agree with this method, you just explained it wrong.
Just saying to a trainer "should I eat my exercise calories?" isn't enough, you have to explain to them that MFP already generates a deficit prior to any exercise, therefore the deficit will remain whether you exercise or not. Once you give them that idea, and you are relatively sure they understand the concept then I'll bet they change their tune.
I hope this helps, it's pretty straight forward if you've been here a while, and to you new guys, I recommend going to the message boards link, clicking on the "general diet and weight loss" area, and clicking on those first few posts that have the little mouse trap next to them, they are sticky and will always be there, and are a wealth of knowledge about this site, exercise calories, starvation mode...etc.
regards,
-Banks
1
Replies
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YAY! I was hoping this was a Banks post!
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bumping for later, thanks Banks :flowerforyou:0
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Bump... :drinker: :drinker: :drinker:0
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Thanks AS ALWAYS Banks, for your informative info! :flowerforyou:
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Boss I
u lol 0 -
thanks banks very informative as always!0
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LOL, my goal on here now is to have a topic for EVERY question ever posted.
so that I never have to manually write a post again. Ha! All I have to do is click reply and paste a link to one of my posts in.
I think I'll set a goal, if I can do that for 1 month, I'll gather all my posts and just paste them into a big, giant book and see if I can publish it (free to MFP'ers of course):laugh:
does this make me a smarty pants? (my wife calls me a smarty pants and says it's my most annoying feature, I have an answer for everything:ohwell: )0 -
Is there anyway to add this to the "Again and "Again" post under "General Diet"? I think this is the best one on this topic yet. Even though I have read the "questioning eating exercise calories" many times, I still sometimes find myself saying it's OK to not eat all of them. Today's post reminds me again, so clearly, why this is just sabatoging all my other good efforts. Thank you so much for the words of great wisdom.
Added: I see you beat me to the idea. I think one giant Banks words of wisdom post (or book, I would certainly purchase it!) would be fantastic!0 -
Bump!!
Every so often, I copy and paste an entire list comprised mostly of Banks Posts, and post them in my blog for new users browing:laugh: . I think it's time again!0 -
Is there anyway to add this to the "Again and "Again" post under "General Diet"? I think this is the best one on this topic yet. Even though I have read the "questioning eating exercise calories" many times, I still sometimes find myself saying it's OK to not eat all of them. Today's post reminds me again, so clearly, why this is just sabatoging all my other good efforts. Thank you so much for the words of great wisdom.
Added: I see you beat me to the idea. I think one giant Banks words of wisdom post would be fantastic!
that would be up to Mike. He'll do that if enough people ask him to, and if he thinks the post is appropriate. It is (as always) an honor to even be considered for that though. Thank you.0 -
Thanks for the easy to understand and very clear explanation! :happy:
Erika0 -
lol...your poor wife....unless of course your answers to everything actually make sense...lol i know one guy who has an answer for everything....but most times he doesnt know what hes talking bout, but he doesnt realize it lolLOL, my goal on here now is to have a topic for EVERY question ever posted.
so that I never have to manually write a post again. Ha! All I have to do is click reply and paste a link to one of my posts in.
I think I'll set a goal, if I can do that for 1 month, I'll gather all my posts and just paste them into a big, giant book and see if I can publish it (free to MFP'ers of course):laugh:
does this make me a smarty pants? (my wife calls me a smarty pants and says it's my most annoying feature, I have an answer for everything:ohwell: )0 -
lol...your poor wife....unless of course your answers to everything actually make sense...lol i know one guy who has an answer for everything....but most times he doesnt know what hes talking bout, but he doesnt realize it lol
I think I make sense. Then again, I'm probably a little bias on the subject.
As my father used to say: "I'm a wellspring of useless information!"0 -
bump.. thanks! 0
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brillo posto bankio0
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great post - Thanks0
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thank you for this! 0
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Very welcome guys.
(this is me doing a covert bump. :glasses: )0 -
I banks and all his USEFUL information (your dad's only half right)!
bump.0 -
Banks, I think we just bumped together. Excuse me.0
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Banks, I think we just bumped together. Excuse me.
Va va Vooom!0 -
I REALLY appreciate your posts. I had no idea I would receive such a worthwhile education for free while frequenting this site, but I have, thanks to you and the many other knowledgeable posters on MFP.
Thank you for taking the time to post this kind of thing. It will help me not only lose weight now, but also to live a healthy lifestyle for the rest of my life.
I am grateful. 0 -
bumping!!
(This is not so useless info :flowerforyou: )0 -
http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again?page=10#posts-746086
It is now safely tucked away in the VAULT of information we call "Again & Again"
Thanks again Steve-o :flowerforyou:0 -
and Steve, you could just start your own thread with all your posts.......maybe we can think of a catchy name......
"Bits of Bankable Wisdom" ?
"Boy am I glad I know Banks" ?
"You can take this to the Bank(s)" ?
"Bank-able Bits of Useful Info" ?
jus' saying. :glasses:
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Great Info! Thanks
Bump0 -
Bumping into my topics so I can make DH read this. He eats a bowl of Special K for breakfast, a cereal bowl sized sald for lunch, and whatever I make for dinner. He eats less calories than me! Yes, he's losing weight (:grumble: :grumble: :grumble: ) but I worry about whether he's getting enough nutrition not to mention what he's probably doing to his metabolism. I try not to nag... only bring it up once a week or so... but whatcha gonna do?0
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le bump.
bilingual bump. 0 -
Bump!!
You're not a smarty pants, you just have the info!! there's a difference.
BTY....I've crept back to being afraid of eating my exercise calories, I've been bad!! :sad:
thanks for the reminder!!0 -
Banks, thank you very much... Great info...
Since I joined MFP I have lost just a few pounds, so I wonder there's something wrong with what I have been doing.. It so frustrating, so much effort and almost no results (not in weight nor in inches) .. So frustating I even been thinking about quitting
BUT this post has motivated me into thinking there's still hope for me, I'll check my numbers (my BMI is 26.3, so Im in the tricky range)
Again, thanks!! :flowerforyou:0
This discussion has been closed.
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