Calorie goal - very confused

NikkiTompson
NikkiTompson Posts: 89 Member
in Food and Nutrition
Hi,

I really hope someone can help me... I am trying to work out my calorie goal on MTP, however based on my height and weight, in order to loose 2 pounds a week it suggests that i should eat 760 calories..which is obviously extreamily low and is lower than my bmr.

my bmr is about 1200, I weigh 49.4 kilos currently and I am 150cm tall (so not that tall :( ) I go to the gym pretty much every day and burn between 300 on a lazy day and 600 on a good day.

based on a lazy day please can someone advise me on what my calorie goal should be?

I also worked out my TDEE and it advised me to eat around 1200 a day - but i dont seem to be losing weight on that.. MFP suggest that it would take me 1 month to loose 2pounds if I ate 1200 calories a day!!!

Pls help me....

Thanks

Replies

  • darias_mommy
    darias_mommy Posts: 127 Member
    are you sure you are using the metric system> Maybe you are on our American system and MFP is confused.
  • NikkiTompson
    NikkiTompson Posts: 89 Member
    are you sure you are using the metric system> Maybe you are on our American system and MFP is confused.

    err.. i dont know.. how would i find out? :S
  • darias_mommy
    darias_mommy Posts: 127 Member
    go to your original goal settings, check and restart it. It asks for metrics I think.
  • MeeshKB
    MeeshKB Posts: 120 Member
    How long have you been eating 1200 calories? Have you given yourself enough time to see real results?

    I would suggest that 2 lbs a week at your current weight is too much to do in a healthy way. Even at my weight (40 lbs to lose), it's too drastic of a loss to sustain healthfully. And you are considerably smaller than I.

    If I were you, I would take MFP's recommendation for how many cals to eat (sounds like that is around 1200). Make sure that you eat healthy foods within those calorie guidelines, and give it a few weeks to see the real results. Take note of you energy levels too, to make sure you're eating enough.

    After a few weeks, reassess and see how you feel.

    PS - Are you thinking that a month to lose 2 lbs is too slow? I think it's right on track for healthy weight loss.
  • atoffan
    atoffan Posts: 13 Member
    Could be that for someone already in a normal BMI range that losing 2 pounds a week is too much to shoot for. When I started I aimed for 1.5 pounds per week but as I got closer to my goal the deficit needed to do that was too much and took my calories too low. I ended up changing my loss per week goals and that worked for me. I actually hit a plateau before I raised my calories too so I would consider that too. MFP doesn't consider BMR. I would just settle with a much slower weight loss pace.
  • darias_mommy
    darias_mommy Posts: 127 Member
    OK- do this. Go to MY HOME, then SETTINGS, then to CHANGE GOAL/FITNESS. It has a spot to change to metrics. I think that's your problem. let me know!!!
  • Bobby_Clerici
    Bobby_Clerici Posts: 1,828 Member
    MFP did NOT suggest anything under 1200 calories per day no matter what you plugged in....
    Let's keep it real.
    This is how MFP works
    http://www.myfitnesspal.com/help/faq/3-how-does-myfitnesspal-work
    And Tips for Newbies
    http://www.myfitnesspal.com/topics/show/470367-tips-for-newbies
    Just get started by going into settings to Update diet/fitness profile.
    Set your goals for 1 lb weight loss per week.
    NO MORE!
    And eat lean meats, low fat dairy, nuts, whole grains, fresh fruits and veggies.
    Do both cardio and resistance exercise.
    Log in those exercises to your MFP exercise diary.
    AND EAT BACK YOUR EXERCISE CALORIES!
    Remember, this is not a race, and you can reach your goals if you stick to a good plan as recommended on this site.
    Good Luck!:flowerforyou:
  • NikkiTompson
    NikkiTompson Posts: 89 Member
    go to your original goal settings, check and restart it. It asks for metrics I think.

    Thanks.. :)
  • bgood24
    bgood24 Posts: 9
    I would probably aim for 1 lb a week for a steady and long term weight loss plan. Going under 1200 calories per day is a red flag and too calorie-deficient for the body, especially when you are exercising every day.

    To lose weight, keep it simple:
    - Drink plenty of water and green tea
    - Eat real food in its natural form (Tons of Fruits, veggies, whole grains, dairy, meats & alternatives- nuts, seeds, and also healthy fats)
    - Exercise 5 days a week and 2days rest (or active rest ie. walking, yoga,etc)
    - When you do exercise incorporate 2 days strength training, 2 days steady state cardio, and 1 day of high intensity interval training
  • Captain_Tightpants
    Captain_Tightpants Posts: 2,215 Member
    If your BMR really is 1200 then your non-exercise TDEE is probably somewhere around 1440.
    Knock 15% off that for steady weight loss = Eat at right around 1200.

    Your problem is probably twofold -
    1) you're very close to healthy weight already so any weight loss will be slow and difficult.
    2) Since 15% off your TDEE is only about a 300 calorie per day deficit, this means that measuring accurately becomes VITAL. The slightest errors in intake or overestimations in exercise calories earned can easily cancel out your benefits because you have to eat so close to TDEE anyway.

    Just a thought - rather than trying to lose more weight, consider taking up strength training. At your weight, you'll probably find it gives you the body you desire long before changing your diet will.
  • NikkiTompson
    NikkiTompson Posts: 89 Member
    How long have you been eating 1200 calories? Have you given yourself enough time to see real results?

    I would suggest that 2 lbs a week at your current weight is too much to do in a healthy way. Even at my weight (40 lbs to lose), it's too drastic of a loss to sustain healthfully. And you are considerably smaller than I.

    If I were you, I would take MFP's recommendation for how many cals to eat (sounds like that is around 1200). Make sure that you eat healthy foods within those calorie guidelines, and give it a few weeks to see the real results. Take note of you energy levels too, to make sure you're eating enough.

    After a few weeks, reassess and see how you feel.

    PS - Are you thinking that a month to lose 2 lbs is too slow? I think it's right on track for healthy weight loss.

    I have been on that calorie goal now for a couple of weeks.. I see your point about losing a healthy amount of weight, perhaps I havnt waited enough... I was under the assumption that 2pounds a week is safe...I have 4kilos that I want to shift in order to be happy and then I want to maintain my weight..
  • MeeshKB
    MeeshKB Posts: 120 Member
    Like some of the others have said, you are very close to your goal, and that makes losing these last kilos really tough. And slow, unfortunately.

    I do agree with Captain_Tight, who suggested that you look at adding strength training. You may even find that you are happy at your current weight once you see the changes in your shape.

    Whatever you decide, good luck! :smile:
  • NikkiTompson
    NikkiTompson Posts: 89 Member
    Like some of the others have said, you are very close to your goal, and that makes losing these last kilos really tough. And slow, unfortunately.

    I do agree with Captain_Tight, who suggested that you look at adding strength training. You may even find that you are happy at your current weight once you see the changes in your shape.

    Whatever you decide, good luck! :smile:

    Thanks huni x
  • NikkiTompson
    NikkiTompson Posts: 89 Member
    If your BMR really is 1200 then your non-exercise TDEE is probably somewhere around 1440.
    Knock 15% off that for steady weight loss = Eat at right around 1200.

    Your problem is probably twofold -
    1) you're very close to healthy weight already so any weight loss will be slow and difficult.
    2) Since 15% off your TDEE is only about a 300 calorie per day deficit, this means that measuring accurately becomes VITAL. The slightest errors in intake or overestimations in exercise calories earned can easily cancel out your benefits because you have to eat so close to TDEE anyway.

    Just a thought - rather than trying to lose more weight, consider taking up strength training. At your weight, you'll probably find it gives you the body you desire long before changing your diet will.

    Hi, yeah my bmr is 1260 last time I checked..you are probably right about the fact that I am very close to a healthy weight range, I really want to loose fat at this point rather than anything else. currently my body fat percentage is 20% and I just want to get it down a little further..what exactly is strenght training? i do do weights in the gym and use the machines.. is that what you mean, or is there something more specific that i could be doing?
  • NikkiTompson
    NikkiTompson Posts: 89 Member
    OK- do this. Go to MY HOME, then SETTINGS, then to CHANGE GOAL/FITNESS. It has a spot to change to metrics. I think that's your problem. let me know!!!

    Hi,

    Did that..thanks for sendin me in the right direction, it was on metrics though so guess just what others have said here is correct.. I am over thinking and trying to loose too much.. thanks for your help though
  • NikkiTompson
    NikkiTompson Posts: 89 Member
    MFP did NOT suggest anything under 1200 calories per day no matter what you plugged in....
    Let's keep it real.
    This is how MFP works
    http://www.myfitnesspal.com/help/faq/3-how-does-myfitnesspal-work
    And Tips for Newbies
    http://www.myfitnesspal.com/topics/show/470367-tips-for-newbies
    Just get started by going into settings to Update diet/fitness profile.
    Set your goals for 1 lb weight loss per week.
    NO MORE!
    And eat lean meats, low fat dairy, nuts, whole grains, fresh fruits and veggies.
    Do both cardio and resistance exercise.
    Log in those exercises to your MFP exercise diary.
    AND EAT BACK YOUR EXERCISE CALORIES!
    Remember, this is not a race, and you can reach your goals if you stick to a good plan as recommended on this site.
    Good Luck!:flowerforyou:

    HI,
    Thanks for the above, I have taken a look at both links and now feel much better about my calorie goal of 1200 I will stick to that and eat back what I burn when I want to/need to..I will change my goal as well to 1 pound per week and just be more realistic.. thanks for your help/advice.
  • Bobby_Clerici
    Bobby_Clerici Posts: 1,828 Member
    MFP did NOT suggest anything under 1200 calories per day no matter what you plugged in....
    Let's keep it real.
    This is how MFP works
    http://www.myfitnesspal.com/help/faq/3-how-does-myfitnesspal-work
    And Tips for Newbies
    http://www.myfitnesspal.com/topics/show/470367-tips-for-newbies
    Just get started by going into settings to Update diet/fitness profile.
    Set your goals for 1 lb weight loss per week.
    NO MORE!
    And eat lean meats, low fat dairy, nuts, whole grains, fresh fruits and veggies.
    Do both cardio and resistance exercise.
    Log in those exercises to your MFP exercise diary.
    AND EAT BACK YOUR EXERCISE CALORIES!
    Remember, this is not a race, and you can reach your goals if you stick to a good plan as recommended on this site.
    Good Luck!:flowerforyou:

    HI,
    Thanks for the above, I have taken a look at both links and now feel much better about my calorie goal of 1200 I will stick to that and eat back what I burn when I want to/need to..I will change my goal as well to 1 pound per week and just be more realistic.. thanks for your help/advice.
    It can seem overwhelming at first, but it's actually simple. And once you find your zone, you are empowered.
    Good Luck!

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