MFP calorie allowance

That's a big difference, I would try putting your numbers into a few other websites to get more of an average.

I had the same problem. MSN said that I could have 2111 cals/day. This says 1500...I don't know which to go by. I was going by MSN's for about a month, I felt better...now starting (like yesturday) the 1500 cals/ day. I don't even know if that is healthy or not. What do you think?

MFP allowed me 1800cal, but I revised mine to 1300, I don't really get hungary because I eat every 2-3 hours. Because I'm diabetic I watch my sugar intake and I just make sure my snacks are portable and under 150cal ea. It seems to be working for me.

How close are you to your goals? If you are in the healthy range of weight then you really shouldn't try to lose 2 lbs/week. With a too large a deficit in calories your body will scrounge up all the food it is given and store it instead of you losing weight.

If you DO have a lot of weight to lose, try to incorporate more proteins in your diet to stay in the same calorie range. Will keep you fuller, longer.

I found this information on www.bmi-calculator.net - alot of info, but it's a great guideline....

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


Calorie Needs to lose weight
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

I've found that too. Some sites say I should be eating 2000 to lose a pound a week, and this one says 1300! I also have a friend who went to see a nutritionist who has her eating 3000 calories a day (!) and she's losing weight. For myself, I find 1300 a little low most days, but I don't worry TOO much about hitting it exactly as long as I am around 1600 (plus exercise calories if I work out). I focus more on eating food that is good for me, and having no sugar.

I still have another 50 lbs to lose (already lost 52 lbs).

Congrats on 50!!

I think 1300 is very low especially with an active lifestyle. MFP is saying to maintain you'd need about 2300 calories a day which sounds about accurate, and I think since you have lost a great deal of weight al ready,

What really is important is what works for you... try adding another 100 calories a day and see if you are "fuller" for a week - if not, add another 100. If your body is very hungry, like I said, it can inhibit your weight loss for sure. I know you said you eat your exercise cals but make sure that you always do!

I weigh 198 pounds at 5'9 1/2." MFP allotted me 1200 calories a day in order to lose 2 pounds a week.

My day consists of eight hours at a desk being about as sedentary as a slug. I try to work out almost every day and have needed to since joining MFP. I go over 1200 calories every day by about 100-300. When I get home, I work out and I try to eat my remaining calories. However, if I'm not that hungry after I work out, I'm not going to gorge myself at 9 p.m. just to meet the number. I go to bed around 9:30/10:00 p.m.

We'll see if these numbers work for me. I tried doing the 1700 calories a day with exercise but have only been gaining weight or maintaining. I really think my sedentary desk job affects my body in tremendous ways and 1200 may be the answer. I've been on this plan for four days now and have not felt lightheaded, hungry (other than when it's time for meals) - just right. The only thing I need to do now is make sure sodium stays under.

Everyone is different, bottom line.