MFP INFO; HELP!

jessiesemple
jessiesemple Posts: 11
in Health and Weight Loss
So I haven't got the hang of MFP just yet and am wondering, it says to get to 110lbs (I'm 5"2 and 113 so far) I need to eat 1280 calories a day. Is this number just what I need to with no exercise because after my workout deficit it would put the net calories in the negative which would make it seem to be low. Does this still mean I need to eat those calories or that I have and the burning them is to loose? It just seems 1280 is a bit low when I'm on that last little bit to loose and want to gain muscle, and look more fit.
I'm currently doing Rushfit from home, plus extra Zumba,Cardio, and Yoga.

Replies

  • Sunflowergirl1
    Sunflowergirl1 Posts: 33 Member
    MFP builds in the deficit expecting you to eat back your exercise calories. In fact, when you log your exercise, you will see those calories added to your total calorie goal for the day. Some of the calories for exercises listed are on the high side, so some folks recommend eating back less than your total exercise amount. However, if you know how much you actually burn, eat them. :)
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    Your instincts are right - at this stage you want a very narrow deficit, and to incorporate some strength training into your routine to firm your physique. I'm not sure where 1280 comes from - that's really low considering your TDEE is on the order of 1800 calories per day at least. Please have a look at this thread for identifying a reasonable target http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

    I think around 1600 sounds better.
  • jessiesemple
    jessiesemple Posts: 11
    What is TDEE? I'm very confused by this. and can I just add in my own calorie amount to eat close to instead of the one \mfp has created for me which was the 1280 ? I figured eating 1500 a day was great since Rushfit alone burns about 500-600 and we need the extra food. it's HIIT training as well. But I didn't know if I had to eat back ALL my calories.
    Thanks :)
  • jessiesemple
    jessiesemple Posts: 11
    oh my TDEE is how much I burn in a day- I used your calculator and got 2291
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    oh my TDEE is how much I burn in a day- I used your calculator and got 2291

    Awesome you answered your question before I saw it ;-)

    So if your TDEE is 2291, and you included your exercise in calculating it, then you would probably want to eat about 1850 calories per day for optimal weight loss. That's a 20% deficit.

    If you didn't include exercise when calculating your TDEE - - say you work a desk job, so you selected 'lightly active' and that doesn't include your exercise calories - - then when you exercise, you could eat those calories back.

    Two different ways to get the same goal - 1700 one day and 2300 the next is the same as 2000 and 2000.
  • erickirb
    erickirb Posts: 12,294 Member
    oh my TDEE is how much I burn in a day- I used your calculator and got 2291
    .

    With so little weight to lose you should be eatin no more than 15% under TDEE, preferably 10% under
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    Oh for pete's sake! Good catch Erick, I'd forgotten about that from her OP. Totally right.
  • ZyheeMoongazer
    ZyheeMoongazer Posts: 343 Member
    oh my TDEE is how much I burn in a day- I used your calculator and got 2291

    If that is the case then 1280 is too low. 15% deficit is around 1900.
  • jessiesemple
    jessiesemple Posts: 11
    But my thing Is I'm not sure how many calories that would be =s
  • jessiesemple
    jessiesemple Posts: 11
    Yes I knew mfp made it to low so if i eat 1500- 1800 I should be eating enough? =s
  • jessiesemple
    jessiesemple Posts: 11
    So what would that make my calories? =s
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    2300 * .9 = 2070 calories for a ten percent deficit.
    2300 * .87 = 1950 calories for a fifteen percent deficit.
    2300 *.8 = 1850 calories for a twenty percent deficit

    1850 is on the really low side. So shoot for between 1950 and 2070. Keep exercising. Those last few pounds won't be in a hurry. You probably might also not look very different at 110 ... I strongly suggest resistance training!
  • jessiesemple
    jessiesemple Posts: 11
    How can a person eat that much food in a day? I get so full after 1600; but I can aim for 1950 I just want to loose weight and gain muscle so I thought I had to eat less than this but not bad. I likely need the extra food. What types of programs give resistance training as I can only workout from home.
  • likitisplit
    likitisplit Posts: 9,420 Member
    some ideas for adding healthy calories:

    Chicken with the skin
    Steak
    Cheese
    Whole eggs (including deviled eggs, egg salad)
    Full fat dairy (including cottage cheese, yogurt)
    Fruit,
    Peanut butter or other nut butters
    Nuts
    Avocado
    Dried fruit (raisins, apricots, apples)
    Brown rice
    Dark chocolate
    Salmon
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    Great list. Step one is to eliminate fake foods that are "reduced fat" or synthetic. Eat real butter! Have a scoop of ice cream :-)
  • jessiesemple
    jessiesemple Posts: 11
    Thank you,
    I can't have Dairy due to my crohn's as it doesn't settle right... Or much Gluten, but I can bigger some portions of nuts, peanut butter and etc, :)
  • jessiesemple
    jessiesemple Posts: 11
    Thank you,
    I can't have Dairy due to my crohn's as it doesn't settle right... Or much Gluten, but I can bigger some portions of nuts, peanut butter and etc, :) and I use a healthy vegan butter called Earth Balance :)
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    Oh man I picked bad ones. How about chocolate? :-) Seriously if you're eating enough protein, if you're getting good carbs and healthy fats, and you find yourself with a few hundred calories left over . . . eat something you like!!! The most successful people on here love food, they don't avoid it :-)
  • jessiesemple
    jessiesemple Posts: 11
    I do eat Dark Chocolate =] lol as extra dark as I can so less lactose! lol. I eat ALL healthy food like fish, chicken, (cant have red meats), natural pb, veggies, beans, nuts, fruit, Gluten free pasta and etc etc.I just thought when trying to loose as well as gain muscle I was always told to eat smaller meals and 200 cals or less for snacks, 5 times a day, 300-400 cals for meals, I can up MFP to 1950 and see how I do, just worried I'd gain weight lol but |I don't have much knowledge in this and haven't seemed to be loosing anymore than what I have so you all must be right =] lol |But it will be hard to get this many calories as with crohns I must work my body up toit !
    I still have a tiny bit of tummt, literally like the last bit to loose, will eating 1950vtone me up and make me loose weght?
  • likitisplit
    likitisplit Posts: 9,420 Member
    The advice I'm seeing is to stop focusing on weight loss. Your goal right now should be muscle gain, which will result in a lower body fat percentage. You will actually GAIN weight if you add muscle, but you will be thinner and more toned. Your tummy will go away. And that's really your ultimate goal if I'm hearing you right.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Another idea: add a tablespoon of Chia seeds to some of your meals - I like to eat them in salads, stirred into yogurt or sprinkled on my grapefruit.
  • jessiesemple
    jessiesemple Posts: 11
    Awesome yes your right, I need to focus on gaining the muscle. So 1950 calories a day or a little more and exercise! I've also heard we don't gain weight with muscle but still lower but just muscle shows kind of thing. I appreciate all the help and I'll invest in some Chai seeds. :)

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