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Using MFP to set goals - cutting and bulking

faster_than_flash
faster_than_flash Posts: 114 Member
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Team,

If you haven't already read this, it should bring you up to speed:
http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf


I am looking for advice on how to use MFP to accurately set how many calories I should be eating now that I am looking to reduce my fat %. Previously I was trying to gain weight (muscle) by eating more and lifting (3 times a week). I told MFP that I would like to gain a 1lb a week (just a wild number) and it suggested 2500 calories.

Question - What's a good pounds/week to input to MFP to get an accurate estimate on how many calories I should be eating?

(As an aside - if there are other methods people are using please feel free to share)

Thanks!

Replies

  • SideSteel
    SideSteel Posts: 11,068 Member
    I would read this thread as it should answer all of your questions:



    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • faster_than_flash
    faster_than_flash Posts: 114 Member
    Thanks! I did read through this - have a question or two.

    I assume using the TDEE method to calculate calories or the MFP method are both fine. My problem here is figuring out how much weight I want to lose. Do I put in my goal body fat % and try to eat at that level? Or put more simply - how much of a deficit should I eat at?

    *If I'm asking the same questions - feel free to post the same answers =P I'm dense lol
  • faster_than_flash
    faster_than_flash Posts: 114 Member
    Durrrr...math fail.

    I think I got it.

    Calculate how much fat I have - remove that many pounds. =P Thanks!
  • SideSteel
    SideSteel Posts: 11,068 Member
    Thanks! I did read through this - have a question or two.

    I assume using the TDEE method to calculate calories or the MFP method are both fine. My problem here is figuring out how much weight I want to lose. Do I put in my goal body fat % and try to eat at that level? Or put more simply - how much of a deficit should I eat at?

    *If I'm asking the same questions - feel free to post the same answers =P I'm dense lol

    If you're not married to the MFP method, just manually calculate your TDEE using the linked thread, set your macronutrients per the thread, then customize MFP so you can manually input the desired intake.

    You don't need a pounds-per-week goal with this method. Just set your deficit according to TDEE - x% (X = 20 is a standard "starting point" but that's not a hard and fast rule. Obese people can go higher, lean people probably shouldn't and might need to go lower).

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