Upping your Cal's

Katiedid722
Katiedid722 Posts: 17 Member
in Fitness and Exercise
SO - question for all you experienced MFP'ers out there :) When I originally set myself up on MFP it gave me a goal of 1200 cals a day. It's been a challenge, but I can do it... I'm eating a TON of protein. However; when I work out (especially Jazzercise) I feel like I'm dying ... like it's 10x harder then it ever has been. I have a feeling it's because I'm not giving myself enough fuel.

When I mess around w/ my numbers, I come up 1324 for a new calorie goal. But it freaks me out when I look at the "projected weight loss" there at the bottom and it says 426 calorie deficit and .9 lbs lost a week ... ugh, that def doesn't sound as good as the number when I was at 1200! Anyone else deal w/ this? Advice?? I'm having a hard time upping my calories or really knowing what to do b/c of this. My exercise goal is to burn 1200-1500 cals a week.

Replies

  • michellechawner
    michellechawner Posts: 892
    Use TDEE method

    http://iifym.com/tdee-calculator/

    .9 pounds a week is actually a lot. I'm set to lose .4 a week, because I started upping my calories closer to maintenance so when I get to maintenance it's not that hard for me to eat that much.

    Also, MFP underestimates your protein... make sure you are getting 20-30% of your cals from protein.

    Don't try and lose too fast - that's a road to disaster. Losing moderately is your better option then you are more likely to make this a lifestyle instead of a diet.
  • ramalem
    ramalem Posts: 1,066 Member
    I also had that problem. MFP set me at 1,300 calories a day and I was a grumpy jerkface to everyone around me. I used the TDEE method as well and upped mine to 1,400. The extra 100 calories actually made a HUGE difference. Also, remember to eat back all your exercise calories. This will help too :)
  • mrsriisky
    mrsriisky Posts: 129 Member
    The above poster has good advice. I upped my calories from 1200 to 1450 recently because I started working out (30 day shred) and I've noticed a HUGE different in how I feel and how my body repairs itself. It is the only reason that I'm now exercising daily rather than getting burnt out, and sitting one the couch for two days following a workout.

    It also helps me get enough nutrients in my diet- I was able to do 1200 but I was always either under on protein, or managing to get all my protein but very little produce or good fats because I couldn't fit it around protein rich foods.

    You are making a lifestyle change, it needs to be sustainable. Losing 2lbs a week is generally unsustainable in the long term- slower weight loss tends to be more permanent weight loss.
  • heybales
    heybales Posts: 18,842 Member
    You are eating back exercise calories right?

    That is the only way to keep the original deficit in your 1200 goal.

    If you burn more during the day, and subtract the same deficit, you eat more, right?

    The MFP daily goals and projected math are based on NO exercise planned or accounted for.

    They have diet goal, and there are fitness goals. Neither is affected by the other.

    With only 20 lbs to go, 2 lbs a week as rather aggressive and don't be surprised if you lose some muscle mass you'd rather keep.
    Select 1.5 lb weekly, or even smarter, the recommended 1 lb weekly.

    Log your exercise, and eat those calories back. Let your body actually make some improvements from the exercise, rather than just burning calories.
  • Bekahmardis
    Bekahmardis Posts: 602 Member
    I actually started to see the weight fall off of me even faster once I upped my calories. It only took me a couple of months to lose the last 8 pounds once I got onto MFP, but that's what it took. Yeah, a couple months at 1/2 a pound a month - but it was the LAST 8 pounds! And I'm much happier and less grumpy with the amount I am eating now, too.
  • crisbabe81
    crisbabe81 Posts: 170
    I increased my calories and have been losing more, MFP isn't perfect for the predictions so I wouldn't let that scare you off. Defiantly eat at least your BMR and about half of your exercise calories. Increase your calories a 100 a week, you might see a stall in the scale or slower losses so I might hide the scale, but once your body adjusts it will burn more and you will see larger losses again. :) I asked the same question a few weeks ago.
  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    I lost more on 1700 than I did on 1200.
  • Katiedid722
    Katiedid722 Posts: 17 Member
    Well - I changed my goal from 2 lbs a week to 1 lb a week and I went up to 1390. I think that's what I'll stick w/. I think it's more of a mental thing then anything ... I need to eat back my calories after exercising but I don't generally exercise until night time, so I watch that number all day and am cautious of going over all day, and then at night I'm left with like, 900 calories left lol. I know I'll get this - it makes a lot of sense once you said that the exercise goal and nutrition goal has nothing to do w/ the other... oh, I also changed my lifestyle from sedentary, although I do work a desk job - I feel like I'm lightly active at night w/ dogs, dinner, cleaning house, etc.

    Thanks for the all the advice!!
  • jamiesillimandunn
    jamiesillimandunn Posts: 270 Member
    Great advice here :)
  • Katiedid722
    Katiedid722 Posts: 17 Member
    Great advice here :)

    agreed!! :)
  • Katiedid722
    Katiedid722 Posts: 17 Member
    Use TDEE method

    http://iifym.com/tdee-calculator/

    TDEE told me 1239 Cals a day... that's not much at all. lol. I just clicked the harris/benedict or something like that method? It had several options to choose from once I put in my personal info.
  • heybales
    heybales Posts: 18,842 Member
    TDEE told me 1239 Cals a day... that's not much at all. lol. I just clicked the harris/benedict or something like that method? It had several options to choose from once I put in my personal info.

    That is a rather involved calculator intended for those doing intermittent fasting and knowledge on all the options.

    Try this for best estimates of everything if you want the TDEE deficit method, and track progress.

    http://www.myfitnesspal.com/topics/show/961054-spreadsheet-for-bodyfat-bmr-tdee-progress-tracker
  • heybales
    heybales Posts: 18,842 Member
    Well - I changed my goal from 2 lbs a week to 1 lb a week and I went up to 1390. I think that's what I'll stick w/. I think it's more of a mental thing then anything ... I need to eat back my calories after exercising but I don't generally exercise until night time, so I watch that number all day and am cautious of going over all day, and then at night I'm left with like, 900 calories left lol. I know I'll get this - it makes a lot of sense once you said that the exercise goal and nutrition goal has nothing to do w/ the other... oh, I also changed my lifestyle from sedentary, although I do work a desk job - I feel like I'm lightly active at night w/ dogs, dinner, cleaning house, etc.

    Thanks for the all the advice!!

    If sticking with this method, good choices, especially recognizing daily activity.

    If your exercise is semi-frequent, once you get in to the habit, you can eat those calories the next day, better breakfast and lunch. Once you get in to that method of always a day delayed (perhaps eat some decent snack night before bed time), it'll be easy.
  • JGT2004
    JGT2004 Posts: 231 Member
    Try this: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    See what that calculates and set that as your calorie goal without eating back exercise calories (they are already included) and set fat/protein/carbs to be 30%/30%/40%. I started losing again when I UPPED my calories from 1200 to 1700 and it's easier not to have to worry about counting up my exercise calories.
  • cmriverside
    cmriverside Posts: 34,409 Member
    Well - I changed my goal from 2 lbs a week to 1 lb a week and I went up to 1390. I think that's what I'll stick w/. I think it's more of a mental thing then anything ... I need to eat back my calories after exercising but I don't generally exercise until night time, so I watch that number all day and am cautious of going over all day, and then at night I'm left with like, 900 calories left lol. I know I'll get this - it makes a lot of sense once you said that the exercise goal and nutrition goal has nothing to do w/ the other... oh, I also changed my lifestyle from sedentary, although I do work a desk job - I feel like I'm lightly active at night w/ dogs, dinner, cleaning house, etc.

    Thanks for the all the advice!!

    Can you have a good snack right before Jazzercise? Like some cheese and an apple? Or a peanut butter sandwich? That will help with calories and energy.

    Also, you can eat after class, nothing wrong with some ice cream or whatever you want. Get those calories in.
  • Katiedid722
    Katiedid722 Posts: 17 Member
    The responses are all wonderful :) thank you!
  • slowlow1
    slowlow1 Posts: 31 Member
    Thanks for posting this question. I don't think that I am eating enough either. I am going to try upping my calories and see what happens. It can't be worse that being stuck at the same weight for over 6 months.

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