Calorie Formula - MFP's # Doesn't make sense

Mystaem

So In order for me to maintain my weight my caloric intake should be 3124 a day. (U.S. D.O.H. formula: see below) I have seen some folks in the forums talk about taking this caloric intake and dropping it by 500 or by 20%. A 20% reduction brings it down to 2603 but MFP gives me a goal of 1870 at these settings:

Weight: 292
Height: 5'11"
Age: 32
Sedentary

-2lbs/wk

-100lb goal

I have started doing heavy cardio and yoga and I am freaking hungry all of the time even after a big meal or snacks or whatever. I have gone over my caloric intake goal for MFP twice in the last week but still way below the USDOH formula calculations. I have seen minimal weight loss but I am miserably hungry all day and I don't want to splurge anymore. I'd like to get it under control. Need advice on getting the hunger under control and someone to explain the huge discrepancy I am seeing in the caloric intake calculations. I am confused at the numbers and am worried that i am doing more harm than good.

US DOH formula:
BMR = 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Sedentary Caloric Intake = BMR * 20%

kaypat09

Pretty sure it's because you set your calorie goal using "Lose 2lb per week." Try "Lost 1lb per week" and it should be closer to what your body is craving / the number you want to see.

sixout

Deal with the hunger. Your body will get used to it.

At your height, 1870 is enough to keep your body healthy, and with your lifestyle being sedentary, you don't need to intake 2603 calories.

lovechicagobears

1870 seems quite low for your height, weight, and exercise activity level. I eat 1800 per day, but I'm female and shorter than you (and heavier by only 20 pounds). I think you definitely need to be over 2000, at least. Men have higher caloric needs than females.

There are some TDEE experts around these parts, so I'll leave this up to them, but yes - I think MFP has you eating too little. That, and/or you need to eat your exercise calories back if you aren't already.

kaypat09

Deal with the hunger. Your body will get used to it.

That would mean a slowing metabolism, which is seriously counterproductive.

dare2love81

Deal with the hunger. Your body will get used to it.

NO, just no.


Calling Side Steel!!!!

GeorgieLove708

It's because you chose 2 pounds a week. Change it to 1 lb a week. That's -500 calories.

lovechicagobears

Deal with the hunger. Your body will get used to it.

A better answer would be HOW to deal with the hunger. Perhaps OP isn't getting enough protein and fiber? Or maybe he needs to drink more water?

Responses like this are not helpful; they're solely judgemental and holier-than-thou. Being hungry all the time is one of the main reasons people give up, so it's better to help them work through it than to tell them to "deal". I'm all for tough love, but that was just stupid.

nz_deevaa

So set your goal at 1lb a week, and test that for 6wks and re-evaluate.

Or, set your goal manually and test/re-evaluate.

All the numbers are guesses - some formulas work for some people better than others. Test and see what works for you.

Are you eating back your exercise calories?

If you are set to sedentary then you are meant to eat back your exercise calories as the deficit is already built in by MFP.

vjohn04

If you're doing all that cardio... then you're not sedentary, are you?

Maybe consider changing your activity level since you're not truly sedentary.

SusieMoon17

I had the same problem until i started taking in more fluids and sticking to 3 meals per day with minimal snacking. Took a few days to get used to it but now drinking 2ltr water during the day and the hunger stays off. Also going to bed earlier which eliminates late night hunger. Hope this helps.

stormieweather

Dropping by 500 will only get you a 1 pound per week loss. (500 X 7 = 3500 = 1 lb). Dropping by 1000 will get you a 2 pound loss.

Also check your settings. Do you have gender, age, activity level, etc. accurately selected? One other thing, did you put a higher activity level in the other calculations (outside of MFP)? That may result in a difference. But regardless, you can probably eat about 2000 + exercise calories (purposeful, fitness-related activities) and be fine. I base this only on the minimal information you have provided in this thread, by the way.

JanaCanada

I would set it at the higher amount for now, and see how that goes.

I think you have to play around with the figures until you get to what works for you.

aadutton

perhaps try something in between...like 2100 calories...and see how you feel/whether you lose? (that's based on nothing mathematical, i just think 2600 is probably a little high but understand you're feeling 1800 is too low). also make sure you're eating back at least some of your exercise calories.

DanaDark

You are using a different formula than MFP is when calculating your TDEE. So obviously the numbers will not match up as you'd expect.

So, your issue is you EXPECTED MFP to use the same formula you used outside of the website. Which, it didn't, and thus, a different number than you expected.

GeorgieLove708

.

AllTehBeers

1870 seems quite low for your height, weight, and exercise activity level. I eat 1800 per day, but I'm female and shorter than you (and heavier by only 20 pounds). I think you definitely need to be over 2000, at least. Men have higher caloric needs than females.

There are some TDEE experts around these parts, so I'll leave this up to them, but yes - I think MFP has you eating too little. That, and/or you need to eat your exercise calories back if you aren't already.

First, this. I'm a bit smaller then you and eat 1800 calories. If your TDEE is 3200, you should be eating at least 2200 and that's before you do any exercise.

Second, here's a great article:

http://www.bodyrecomposition.com/fat-loss/9-ways-to-deal-with-hunger-on-a-diet.html

FrugalMomsRock75

1870 per day+600 calories exercise=eat the entire 2470.

Ideally, I eat 1800 a day plus some exercise calories... and I'm only 5'3''.

I concur that changing your goal to lose 1# a week would be more reasonable. Slow and steady wins.

FitandFab33

Nevermind misread your post.. but....

try using this http://www.1percentedge.com/ifcalc/ calculator... and since you are more active.. I would consider changing from sedentary to at least slightly active. There are even some calculators online that you can use to more closely approximate your calorie burn in activity throughout the week, like this one: http://www.iifym.com/tdee-calculator

As PP suggested, WHAT you're eating is part of the issue as well- I eat a lot of protein and a moderate amount of fat which keeps me full, energized, and is letting my workouts progress in spite of eating at a deficit. :-)

Good luck!!

meerkat70

If you're doing all that cardio... then you're not sedentary, are you?

Maybe consider changing your activity level since you're not truly sedentary.

In setting up MFP, activity level isn't supposed to include exercise.

which is, in turn, why the OP's number on MFP is different from the one derived using TDEE.

OP, you either need to work from your TDEE, or from MFP and then eat back cals. Either way, you'll end up with roughly the same end number.

Good luck.

morielia

As far as the hunger goes, I think you probably need to re-evaluate what you're eating. Chik Fil A, Hooters wings, sodas, and sweet tea aren't exactly going to keep you from feeling hungry.

MarcoRod

I took a quick look at your diary and see that Cokes are part of your diet. Those give you 140 cals of pure carbs when instead you could be eating something to help fill you up and curb your hunger. I saw several food choices (bacon, chocolate, cranberry juice) which could've have been substituted for lower cal alternatives.

My impression is that MFP targets are fine. If you eat higher quality foods you'll be able to eat more of it.

I also agree with statement that your body will get used to it. Push through the hunger, it'll take a few more days.

Good luck and hope this helps!

AnvilHead

Read this thread and go through Dan's calculations:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Running your numbers, it shows your BMR at 2569. Plug in your activity level (if you're doing heavy cardio and yoga you're not sedentary) and that will give your TDEE. Using "Moderately Active (moderate exercise/sports 3-5 times/week), your TDEE would be around 3982. Take a 20% cut from that and that leaves you with 3185 calories per day (3982 x 0.8). Eat at that level and don't eat back exercise calories.

VeloRat1969

I think that all of these formulas/calculators, etc have a very high margin of error. If I do the formula, I get a BMR of 1,297. Had it tested in a lab last year - 1049. I am, apparently, more efficient than most of the population. :-)

WorkoutWarrior76

So In order for me to maintain my weight my caloric intake should be 3124 a day. (U.S. D.O.H. formula: see below) I have seen some folks in the forums talk about taking this caloric intake and dropping it by 500 or by 20%. A 20% reduction brings it down to 2603 but MFP gives me a goal of 1870 at these settings:

Weight: 292
Height: 5'11"
Age: 32
Sedentary

-2lbs/wk

-100lb goal

I have started doing heavy cardio and yoga and I am freaking hungry all of the time even after a big meal or snacks or whatever. I have gone over my caloric intake goal for MFP twice in the last week but still way below the USDOH formula calculations. I have seen minimal weight loss but I am miserably hungry all day and I don't want to splurge anymore. I'd like to get it under control. Need advice on getting the hunger under control and someone to explain the huge discrepancy I am seeing in the caloric intake calculations. I am confused at the numbers and am worried that i am doing more harm than good.

US DOH formula:
BMR = 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Sedentary Caloric Intake = BMR * 20%

Why does everyone have to throw math at me? I am thinking of takign up booze again now!

PhearlessPhreaks

In my experience, when I start a new workout routine or do intense cardio, I often find myself much hungrier than I otherwise would be. Not necessarily the same day, but usually the day after; I think it's the body's way of trying to maintain itself, but I'll let others answer that aspect better.

Also, looking at your diary, maybe try incorporating more high fiber, nutrient dense foods? You seem to drink a good portion of your calories, which, when you're trying to lose weight, is a wasteful way to spend them. Additionally, you have many days where you're under your calorie allotment- so, if you have the calories to spare, eat!!! Just be wise in your choices. As I said, nutrient dense, high fiber foods help you feel full while taking in fewer calories…

Ultimately, it's something you'll have to tweak and figure out what works for you. Good luck!!!

AllTehBeers

I took a quick look at your diary and see that Cokes are part of your diet. Those give you 140 cals

Per 12 ounces (a small can)

Sorry, i'd rather eat.

justinhamlin

The question here is what a few people have hit on already, its not to adjust your caloric intake level, however, the question is the makeup of that calorie intake.

What are you eating?
What does your diet on a daily basis look like?
How much water are you drinking per day?
How much exercise are you doing?
How are you measuring the calories burned from exercise?

To give you an example, I am 32 years old, 6'2" but weigh around 158lbs. MFP calculates my intake at around 1300 per day. Add to that the 600-1000 calories I burn each day from exercise, that brings my total to around 1900-2300 calories. Because I am onto a very healthy diet, 1300-1400 calories per day is typically plenty of food for me.

For your size/weight, 1800 calories target plus the additional calories earned from exercise, should put you around 2200-2400 per day, which should suffice, if you are eating healthy, protein rich foods.

trojanbb

Deal with the hunger. Your body will get used to it.

That would mean a slowing metabolism, which is seriously counterproductive.

No it wont.

There is the HUGE MYTH on MFP that a large deficit slows the metabolism. Research does not support this. The slowing in the metabolism is only significant at VERY low levels. Not 1800 Calories for a man.

Personally, I'd eat around 2200 if I was him. And yes, suck it up and deal with the hunger. Or making adjustments to your life to get your hormonal response optimal. Hunger is hormonal.

AllTehBeers

Why does everyone have to throw math at me? I am thinking of takign up booze again now!

When did you ever give it up?

trojanbb

1870 seems quite low for your height, weight, and exercise activity level. I eat 1800 per day, but I'm female and shorter than you (and heavier by only 20 pounds). I think you definitely need to be over 2000, at least. Men have higher caloric needs than females.

There are some TDEE experts around these parts, so I'll leave this up to them, but yes - I think MFP has you eating too little. That, and/or you need to eat your exercise calories back if you aren't already.

First, this. I'm a bit smaller then you and eat 1800 calories. If your TDEE is 3200, you should be eating at least 2200 and that's before you do any exercise.

Second, here's a great article:

http://www.bodyrecomposition.com/fat-loss/9-ways-to-deal-with-hunger-on-a-diet.html

TDEE includes exercise. Unless he calculated it without exercise costs, in which case it's not TDEE