Calorie Formula - MFP's # Doesn't make sense
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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
Yes, but he stated that he used sedentary as his activity level. With the exercise he does, it wouldn't be considered sedentary.0 -
I have two ideas to answer your question - I hope this helps.
1) As other people said, you can drop your weight loss goal to 1.5 pounds a week so you can eat more.
2) I looked through your food diary since you've been on mfp, and there are a number of things you can change there to make yourself feel full. I would significantly decrease your coke/cola, processed food, fast food and junk food. You can still have those things (this is supposed to be a lifestyle change, not a temporary diet) but I would limit them for now as you are trying to create new habits for yourself. Try eating these items once a week for example instead of daily. Cola, like alcohol, is empty calories with no nutritional value. Replace these items with lean protein, lots and lots of green leaves and any type of fruit and veggie, and whole grains. When you feel hungry, drink a glass of water first - water is filling and sometimes we mistake thirst for hunger. If you don't like water, flavor it. You are also eating too little protein. Adding more protein will make you feel much less hungry - chicken breasts, canned tuna, and other seafood. As to veggies - 2 cups of lettuce has like 20 calories or something and will help you feel full, versus a small fast food burger has like 500 calories or something and you are still hungry afterwards. More fiber (found in fruit, veggies and beans) makes you feel more full. Addiction to salt or sugar also makes people actually feel more hungry after they eat a salty or sugary food. In summary, you want to increase your nutrient density per calories and you will quickly get control. Feel free to take a look at my food diary for ideas.0 -
In looking at your figures, it appears that the 2603 is before the 20% reduction. That would take you to 2082 - closer to the MFP figures. Unless of course I am not doing it right - good possibility!0
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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
Yes, but he stated that he used sedentary as his activity level. With the exercise he does, it wouldn't be considered sedentary.
I could be misunderstanding but I think you're combining or interchanging MFP's settings and TDEE which are totally different. On MFP I think he's sedentary because on MFP you are supposed to eat back exercise calories so you set your setting to exclude exercise--only include your activity level outside of whatever exercise you would "log" in MFP--like do you have a physically demanding job, chase kids around, etc. TDEE takes into account your average activity level including excercise which means overall it will allow you to eat more but you DON'T eat back exercise calories. I'm sure someone can and will correct me if I'm wrong, but that's how I understand it...probably at a very basic level.0 -
Ignore ALL the math advice and focus on the NUTRITIONAL advice. Exercise and eat RIGHT. You will lose weight. Period.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!0 -
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
Yes, but he stated that he used sedentary as his activity level. With the exercise he does, it wouldn't be considered sedentary.
I could be misunderstanding but I think you're combining or interchanging MFP's settings and TDEE which are totally different. On MFP I think he's sedentary because on MFP you are supposed to eat back exercise calories so you set your setting to exclude exercise--only include your activity level outside of whatever exercise you would "log" in MFP--like do you have a physically demanding job, chase kids around, etc. TDEE takes into account your average activity level including excercise which means overall it will allow you to eat more but you DON'T eat back exercise calories. I'm sure someone can and will correct me if I'm wrong, but that's how I understand it...probably at a very basic level.
Ah I think you're right. At 1800 + exercise would probably put him about 2600 if he does the hardcore cardio he mentioned. That is the same as TDEE - the 20%
Thanks for the corrections.0 -
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.
This...or if you leave it at sedentary you should be logging your exercise calories as accurately as possible and eating most of those back. I personally find it easiest to leave my settings at sedentary and just log my exercise burn...not 100% accurate but less guessing than it would be otherwise...plus if I miss exercise sessions or whatever I don't have to change my goal...my net goal remains my net goal.0 -
Ignore ALL the math advice and focus on the NUTRITIONAL advice. Exercise and eat RIGHT. You will lose weight. Period.
Which way is the right way?0 -
I posted some comments, as did others. My point is that the math can be overwhelming but the common sense suggestions about eliminating sugary drinks and processed foods are easier to understand and follow.Ignore ALL the math advice and focus on the NUTRITIONAL advice. Exercise and eat RIGHT. You will lose weight. Period.
Which way is the right way?0 -
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.
worst advice ever. if you're hungry or tired, it means your body needs more energy. calories = energy.
the only thing that matters is the TYPE of food you put in your mouth.0 -
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.
worst advice ever. if you're hungry or tired, it means your body needs more energy. calories = energy.
the only thing that matters is the TYPE of food you put in your mouth.
thats the point. he's trying to lose weight. His body should not be getting enough energy externally.
The type of food is absolutely irrelevant. Caloric levels matter. This has been proven in hundreds of peer reviewed studies.
And hunger actually has little to do with the body saying it needs more or less energy. Hunger is hormonal and can be completely independent of being in a state of caloric deficit or surplus0 -
HCG drops really helped me. There is no way around the initial carb withdrawal for me but after that, my body was functioning well on a lower calorie count than I had previously been able to be comfortable with. I do not in any way want this to sound like I am advocating the 500 calorie starvation that is usually associated with these drops.
Dana0 -
a question. im new to the site.. Ive never seen a theory of "eating back" exercise calories before.. If you go thru and list yourself as highly active. or active. and MFP gives you a calorie goal. shouldn't that be the end of the day number? After exercise and all?0
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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.
worst advice ever. if you're hungry or tired, it means your body needs more energy. calories = energy.
the only thing that matters is the TYPE of food you put in your mouth.
thats the point. he's trying to lose weight. His body should not be getting enough energy externally.
The type of food is absolutely irrelevant. Caloric levels matter. This has been proven in hundreds of peer reviewed studies.
And hunger actually has little to do with the body saying it needs more or less energy. Hunger is hormonal and can be completely independent of being in a state of caloric deficit or surplus
pretty much all of this is incorrect. type of food absolutely matters (to hit your macros you can't be eating big macs anyway)
it's bee scientifically proven that eating natural whole foods that are NOT processed will help you lose weight and fight disease like cancer. end of story.0 -
a question. im new to the site.. Ive never seen a theory of "eating back" exercise calories before.. If you go thru and list yourself as highly active. or active. and MFP gives you a calorie goal. shouldn't that be the end of the day number? After exercise and all?
nope! you have to add the calories you burn while exercising to that number, then create a deficit for yourself if you're looking to lose weight (about 500 cal or so)
so if MFP says you need to eat 2000 cal/day, and you burn 400 exercising, you'd need to eat 2,400 calories to MAINTAIN your weight. If you want to LOSE weight, knock off up to 500 from that 2,400 and you're at 1,900/day.
That's how you figure it out.
Personally I just use a BMR calculator instead of whatever MFP's algorithm is.0 -
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.
worst advice ever. if you're hungry or tired, it means your body needs more energy. calories = energy.
the only thing that matters is the TYPE of food you put in your mouth.
thats the point. he's trying to lose weight. His body should not be getting enough energy externally.
The type of food is absolutely irrelevant. Caloric levels matter. This has been proven in hundreds of peer reviewed studies.
And hunger actually has little to do with the body saying it needs more or less energy. Hunger is hormonal and can be completely independent of being in a state of caloric deficit or surplus
pretty much all of this is incorrect. type of food absolutely matters (to hit your macros you can't be eating big macs anyway)
it's bee scientifically proven that eating natural whole foods that are NOT processed will help you lose weight and fight disease like cancer. end of story.
go read some studies. You are 100% wrong.
I cut on ice cream and whey for crying out loud.
Body composition is almost only about macros. Law of thermodynamics is simple stuff.
it's never once been proven that natural whole foods are more efficient for weight loss than other foods. Cancer is a whole nother story, not sure why you added that in as it has nothing to do with weight loss. Remember the twinky diet study? yeah, it's science.
Oh and what part of the rest is wrong? That to cut weight you should NOT be getting all your calories externally? That hunger is hormonal? Come on man. Hell, your calorie calculations calculations above even completely echoed what I said. It's about the numbers, not what types of foods those numbers came from.0 -
go read some studies. You are 100% wrong.
I cut on ice cream and whey for crying out loud.
Body composition is almost only about macros. Law of thermodynamics is simple stuff.
it's never once been proven that natural whole foods are more efficient for weight loss than other foods. Cancer is a whole nother story, not sure why you added that in as it has nothing to do with weight loss. Remember the twinky diet study? yeah, it's science.
Oh and what part of the rest is wrong? That to cut weight you should NOT be getting all your calories externally? That hunger is hormonal? Come on man. Hell, your calorie calculations calculations above even completely echoed what I said. It's about the numbers, not what types of foods those numbers came from.
I'll give you that your first point was correct - glossed over that initially, but the rest sounds like you regurgitating what you read in your PT certification textbook, perpetuated by the american medical machine that wants to keep people sick.
believe what you want man, you've got that right. I personally feel that by eating natural whole foods your body will be healthier in the long run than if you don't. Google The China Study. 0 -
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.
Not this.
I've never gone hungry in almost 40 lbs lost. You just need to work on finding the right calorie goal and choosing the right foods to keep you full.
Figure out your BMR and your TDEE. Eat halfway between the two. Oh and stick to just one calculator. They don't all use the same formula. I'd stick with MFP's calculations and see how that goes.0 -
If you're doing heavy cardio - are you eating your exercise calories? That might have something to do with the hunger. Eat the calories burnt, the deficit is included in the calculation.0
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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%
Eat at 2600. MFP has been wrong for me this whole time. I keep losing weight 3x as fast as MFP says I will on the "You will weigh XXX pounds in 5 weeks" message.0 -
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.
There's no reason to be hungry in life. In addition to slowing the metabolism, it can also lead to binges.0 -
Eat at 2600. MFP has been wrong for me this whole time. I keep losing weight 3x as fast as MFP says I will on the "You will weigh XXX pounds in 5 weeks" message.
that message is BS, everyone's body works differently. ignore it.0 -
6 ft just below 250, and I am set at 1650 calories by MFP. It seems about right, and when I work out, I earn more calories. This can sometimes allow me to eat near 3000 calories when I get a good workout in! MFP's calculations seem pretty good from this end...0
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I've never gone hungry in almost 40 lbs lost. You just need to work on finding the right calorie goal and choosing the right foods to keep you full.
Just say no! (to starving yourself)0 -
Eat at 2600. MFP has been wrong for me this whole time. I keep losing weight 3x as fast as MFP says I will on the "You will weigh XXX pounds in 5 weeks" message.
that message is BS, everyone's body works differently. ignore it.
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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.
^^^ This is what helped me find the range of calories that keeps me with the right deficit to consistently lose without feeling hungry or sluggish.
Helloitsdan's a smart guy.0 -
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.
So my opinion on the matter is stupid? Sweet.
I eat less calories than that, and am only slightly shorter. I've been losing weight like a champ. Why? Because I dealt with hunger. Hunger eases as your body adjusts to lower calorie intake. The entire point of a diet is to be calorie deficient. So yes, you will be hungry. Yes you will have to deal.
But hey, I'm just stupid with my silly idea that has made me lose quiet a bit of weight.0 -
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.
Exactly.
Your body has to adjust to lower caloric intake. If you don't get hungry at the beginning of your diet, then what's the point of a diet? Your body is SUPPOSED to be craving more, because you're USED to more. Food can become like a drug.0 -
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.
So my opinion on the matter is stupid? Sweet.
I eat less calories than that, and am only slightly shorter. I've been losing weight like a champ. Why? Because I dealt with hunger. Hunger eases as your body adjusts to lower calorie intake. The entire point of a diet is to be calorie deficient. So yes, you will be hungry. Yes you will have to deal.
But hey, I'm just stupid with my silly idea that has made me lose quiet a bit of weight.
"i eat less calories than that"
fewer. fewer is the correct word usage.
plus you need to take a chill pill. 0
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