check my maths please?

xidia

I've been over this and tied myself in knots.

On a non-workout day, I want to net 1200 for just under a 500 cal deficit.

BMR about 1350, TDEE based on sedentary multiplier plus FitBit adjustment is about 1650.

On a workout day I burn a further 500 call, and want to net 1500 to minimise muscle loss (I do 40 mins free weights and 30 mins cardio).

What should my MFP net look like on a work out day? Is 1500 and a red number of less than 300 right?

(I'm confused by net versus intake, i think. Tdee today is about 2150, food is about 1900, so how is net worked out by MFP?)

Edit: it's goal and net I'm confused by. Maybe. Essentially, i want to reduce my deficit by 300 on tge days i work out without having to change my MFP goal every single day. Given MFP goal is set to 1200, what should the numbers look like on a workout day?

marycmeadows

MFP does not use TDEE to set your calorie goals.....

if your tdee is 2150 - you want to take 15-20% off that and eat that. You can custom set your goals in MFP to whatever you want your calories per day to be.

xidia

Yes, I get that I can eat 15-20% less than TDEE, that's sort of where the 1500 goal comes from on workout days. But, my question is what it should look like in MFP, given that I have MFP set to net 1200 and I can't be bothered to change it to and from 1500 every single day I workout.

cmriverside

Just don't add any calories for your workouts. Add them, but adjust the calories to"1" - or just add them in strength training, which adds no calories in this system. Then your actual intake and your "net" here on MFP will be the same. It adds calories when you log a workout.....as the site is designed to do.

Is that what you mean? You don't want to see additional calories entered? Because if you want 1200 as "Net" and you add 300 calories for a workout, you are at 1500, which IS 1200 Net.

xsmilexforxmex

It you're using fit bit it will adjust your food goal automatically. I guess you know that and not to log your excercise on MFP bc fitbit adjusts food automatically..

As far as net vs goal.. your goal is the 1200 on a daily basis. The 'food' is the amout of calories you have eaten total. Net is your 'food' calories minus calories burned from workout. Your net should be close to your goal total if you are eating excercise calories back.
So for example (from my understanding what you were saying) on a workout day:
Your goal is 1200+mpf adjustment = about 1650(?) and you want to eat to 1500 total(?) So
Goal: 1650
Food: 1500
Excercise: -450
Net: 1050

I hope that's what you we're looking for.. sorry if it doesnt help.

xidia

It you're using fit bit it will adjust your food goal automatically. I guess you know that and not to log your excercise on MFP bc fitbit adjusts food automatically..

As far as net vs goal.. your goal is the 1200 on a daily basis. The 'food' is the amout of calories you have eaten total. Net is your 'food' calories minus calories burned from workout. Your net should be close to your goal total if you are eating excercise calories back.
So for example (from my understanding what you were saying) on a workout day:
Your goal is 1200+mpf adjustment = about 1650(?) and you want to eat to 1500 total(?) So
Goal: 1650
Food: 1500
Excercise: -450
Net: 1050

I hope that's what you we're looking for.. sorry if it doesnt help.

That's close, thanks. On a non-workout day I want to net 1200, which is all fine and dandy and MFP is set up to do this. On a workout day I want to net 1500 without having to reset MFP's goal every day. As long as MFP shows me over the 1200 net by less than 300, I think this works?

It's because I want to reduce my deficit on workout days: I want to eat back my exercise calories AND eat an extra 300 (reducing my 450/500 normal deficit down to 150/200).

xsmilexforxmex

It you're using fit bit it will adjust your food goal automatically. I guess you know that and not to log your excercise on MFP bc fitbit adjusts food automatically..

As far as net vs goal.. your goal is the 1200 on a daily basis. The 'food' is the amout of calories you have eaten total. Net is your 'food' calories minus calories burned from workout. Your net should be close to your goal total if you are eating excercise calories back.
So for example (from my understanding what you were saying) on a workout day:
Your goal is 1200+mpf adjustment = about 1650(?) and you want to eat to 1500 total(?) So
Goal: 1650
Food: 1500
Excercise: -450
Net: 1050

I hope that's what you we're looking for.. sorry if it doesnt help.

That's close, thanks. On a non-workout day I want to net 1200, which is all fine and dandy and MFP is set up to do this. On a workout day I want to net 1500 without having to reset MFP's goal every day. As long as MFP shows me over the 1200 net by less than 300, I think this works?

It's because I want to reduce my deficit on workout days: I want to eat back my exercise calories AND eat an extra 300 (reducing my 450/500 normal deficit down to 150/200).

So your goal is 1650 due to fit bit but you typically net 1200 on a non workout day? Sounds like you have it then, Just match your net to the goal for days that you work out rather than adjusting lower and your deficit will be smaller... plus since fit bit does the adjustments, as long as you are wearing it working out, you won't have to adjust the numbers bc the workout will show in the excercise spot making the net lower.

Goal: 1650
Food: 2000
Excercise: -450
Net: 1650

You'll still most likely be about 100-200 calories deficit even tho you're eating to your goal vs below it in a 400cal deficit most days..

xidia

Thank you!