under 1200 calories after workout help !!

If you used the BMR calc on MFP, then hopefully you read the note about how that is calories your body would like to burn merely sleeping all day.

Now, if that is indeed all you did, then you would cut some calories from that to lose weight.

But you wake up, you get up, you move around, you exercise, and you burn a whole lot more. THAT is the level you cut calories from.

Hopefully a reasonable amount so you stuck at same weight for months on end, fall off the wagon and gain what you lost and more back, and come back here in 1-2 years to attempt it all over again.

Did you select the 1 lb weekly loss that is recommended at least?

1200 is minimum guidelines for getting in required nutrients for a sedentary woman.

You sedentary? You said exercise, you are not.

That's the safe minimum, like minimum building codes are for safety.
Not for longevity, performance, or aesthetics.
You wanna live longer, feel better, and look better?

Don't do minimum for safety. If you are exercising, fuel the workouts by eating back those calories and keeping ONLY the 500 cal deficit in place by selecting 1 lb weekly loss. Now your body has extra fuel to actually make improvements from, that you are asking your exercise to cause.

If you just want to lose weight and don't care what it is - just stop eating until it's gone.

Are you hungry? If you are hungry, have a healthy snack. If you aren't hungry, bank the calories for later on in the week, should you find yourself feeling hungry. I measure calories over the week, and will purposely under or overeat depending on how I feel. Over all, I eat almost exactly what MFP recommends for me.

If you can, get your RMR (pretty much same as BMR, but far easier to get tested, and the difference is minimal) tested, which is your resting metabolic rate, or the number you burn if your sitting down, calm and relaxed all day. I did, simple as not eating or drinking for 6 hours, and breathing into a machine for 20 minutes. Only cost me AU$129. And a bit of drool on my shirt :P

What all these wizz bang calculators told me online, were all incorrect. Closest ones were 400 calories off. (McCardle with BF% entered, and Scooby calculator).

My TDEE is 3405 calores, give or take. Only 300 calories from that is exercise, so on days I really push it, or I'm flat out at work, it will be much more than that.

My RMR is 2390 calories. According to the sports scientist/dietician, my "Fat loss zone" is between 1912 - 2390 calories. So on non training days, I'm on 1900 calories, training days I'm on 2100 calories, at a 40% protein, 40% carb and 20% fat ratio.

The machine also works out where your body pulls its energy from, 85% comes from fat stores for me, 15% from carbs.

Also note, that my metabolism is 24% faster compared to a typical person of similar build etc. So its not a cookie cutter deficit, and I'm going to trust a certified Dr/trainer over people on the internet.

In terms of eating back, I don't stress about it. I try and follow 1900 non training, 2100-200 training. And stick as close to my macros as possible. I manually set MFP to the figures the Dr gave me, and just use at as a food tracker now. I have to go back every 3 months to be re-tested, and adjusted, due to lost weight/gained muscle.

I always eat my 1500 calories for the day and do my workout but I don't eat more calpries after my workout unless I ate under 1500 calories because I always thought u had to burn more than what u ate... now I'm a little confused maybe I'm doing it wrong

Thank you so much. I'm going to work hard to hit my 1600 mark and hope it works.

Set your weight loss goal to 1 lb weekly.

Your activity level is probably actually more than sedentary, so that difference will provide some more deficit.

Eat back your exercise calories as designed, so you keep that 500 cal deficit only.

Weigh all your foods, don't measure. Well, except liquids of course.

If you can, get your RMR (pretty much same as BMR, but far easier to get tested, and the difference is minimal) tested, which is your resting metabolic rate, or the number you burn if your sitting down, calm and relaxed all day. I did, simple as not eating or drinking for 6 hours, and breathing into a machine for 20 minutes. Only cost me AU$129. And a bit of drool on my shirt :P

What all these wizz bang calculators told me online, were all incorrect. Closest ones were 400 calories off. (McCardle with BF% entered, and Scooby calculator).

My TDEE is 3405 calores, give or take. Only 300 calories from that is exercise, so on days I really push it, or I'm flat out at work, it will be much more than that.

My RMR is 2390 calories. According to the sports scientist/dietician, my "Fat loss zone" is between 1912 - 2390 calories. So on non training days, I'm on 1900 calories, training days I'm on 2100 calories, at a 40% protein, 40% carb and 20% fat ratio.

The machine also works out where your body pulls its energy from, 85% comes from fat stores for me, 15% from carbs.

Also note, that my metabolism is 24% faster compared to a typical person of similar build etc. So its not a cookie cutter deficit, and I'm going to trust a certified Dr/trainer over people on the internet.

In terms of eating back, I don't stress about it. I try and follow 1900 non training, 2100-200 training. And stick as close to my macros as possible. I manually set MFP to the figures the Dr gave me, and just use at as a food tracker now. I have to go back every 3 months to be re-tested, and adjusted, due to lost weight/gained muscle.

As much as you dis standard formula's, hate to tell ya, but that's exactly what you got, at least based on real RMR testing.

You just got a plan that is standard cookie cutter, and bad one at that. That one comes with the machine. It's standard TDEE table, just like the websites, because it has no idea what your activity level is, and they probably picked from normal 5 levels based on what you told them.

If you know what RMR is and means as you correctly state, about 150-250 over real BMR, then you know basing that as the top of your eating level is not smart either, as you may or may not realize, your potential TDEE is much higher than RMR.

And that RMR may be dead on correct for your actual amount of LBM, but unless you have an accurate bodyfat test, you'd never know.

The other problem is under-eating for your level of activity will cause that number to be lower, you can force your metabolism slower. Then you eat to that lower number, and you just lowered it again.

And bad news, unless total newbie, your ability to add actual muscle mass while eating at that much of a deficit ain't happening for ya. You can get stronger, you can lose fat over the muscle and make them stand out better, they can fill with water and appear bigger, but you ain't adding any appreciable amount. If you were eating at maintenance and newbie and lifting heavy, maybe approaching a pound per month for a guy could be possible.

Easy solution. Eat your 1500 plus most of your exercise calories.