Just starting out. Are my numbers right?

JennCNC
JennCNC Posts: 2
in Health and Weight Loss
I've just started using MFP 5 days ago. Some of the numbers are a bit mystifying. In the past I've had a problem with trying to cut too many calories and I end up not losing a single pound or even gaining. It's incredibly frustrating so I want to be sure I'm starting off right this time.

I'm 5'7 (female). 30 years old
Current weight is 160
Goal weight is 135

I'd like to lose about 1.5 pounds per week.

MFP recommends I eat 1220 calories per day. Looking back at my diary I've been ending up closer to 1400.

I used this site http://www.iifym.com/tdee-calculator. TDEE calculator puts my daily calorie requirement at 2400
This site http://www.bmi-calculator.net/bmr-calculator/ says my BMR is 1530
Daily Calorie Needs based on BMR activity level using the Harris Benedict Equation is 2100

That said it seems 1220 recommended by MFP is low. Can anyone help with this? How should I use these numbers to check if I'm on the right track? I've seen a few other threads with very in depth explanations. It would be great if someone could explain based on my situation.

I also don't understand "eating back exercise calories". On days where I go for a walk or jog MFP says I have earned extra calories. Maybe this is a dumb question but why would I eat back calories I've just burned? How am I creating a deficit?

I appreciate the help anyone can offer!

Replies

  • Firefox7275
    Firefox7275 Posts: 2,040 Member
    You can create a deficit either from cutting 500 cals from food, or burning 500 more through exercise or half and half - if you do both and eat 1000 under your TDEE you may start burning off muscle, your metabolism may drop, you may well not get enough nutrients. Most people are best aiming to lose around one pound a week, half when they get close to goal or their calories end up too low - you already know this is an issue for you. If you do intense exercise especially interval training you won't just burn the exercise calories you will get a metabolism boost for up to two days which gives you a sort of.bonus deficit
  • dinomomma
    dinomomma Posts: 264 Member
    http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes
  • p1xelate
    p1xelate Posts: 141 Member
    I am also 5'7" 30yo female :). For our height a healthy BMI is 118 to 169 so losing a pound and a half a week is going to be very difficult. I got very close to a healthy BMI before my life fell apart last year but had planned on switching to .5 lb a week once I got to about where you are and concentrating more on building muscle because I have been at my goal weight fit (pre-kid) and my goal weight not so fit (briefly post kid, didn't know how to maintain) and it makes all the difference in how I feel.
  • JennCNC
    JennCNC Posts: 2
    Thanks everyone for your help. Steady as I go. This is something new for me and I know I will feel encouraged once I start to see results. I guess that's when I'll know if my numbers are in the sweet spot. Best of luck to everyone!

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