Meet Daily Calorie Goal or Go Under?

Meet it. Your loss might be a little slower but it will be more sustainable. The number MFP gives you already takes a deficit into account so you should eat to that number.

Agree with kiwitechgirl (I'm also a Kiwi)

HK38 - Don't go 500 below, that's way too extreme and you'll risk losing muscle if you do that consistently. I'm sure your appetite will come back, but to start with perhaps try to replace the sugars you were eating with some complex carbohydrates, e.g. whole grains, and also protein. Take a look at how you are going on your macros, e.g. macronutrients (fat, protein, carbohydrate) and if there is one section that you are a bit low on then focus on trying to fill those remaining 500 calories with foods that will contribute to wherever you are lacking. You may have other thoughts about carbohydrates but if you stick to the 'good' ones you can get some good sustained energy, fiber and other vitamins from them, which are things that can often end up lacking in a diet when you are trying to lose weight.

MFP set a very low protein goal. If it's the only macro you aim to meet and use the MFP goal, you should definitely up that. For me, without fiddling with the settings, it set a 60g protein goal if I recall correctly. That would be for a 60lbs lean body mass, which is totally ridiculous for my weight and height, unless I'm nearly 50% body fat and I'm really not. I had to manually up that to a 90g goal, so 50% more than what it set me up with initially.

You need fat, too. Don't antagonise fat, fat's good when you know which/how much to have. Essential fatty acids are not called essential for nothing. You need it. About 0.35g/lb. If you really want to go "good fat" then you can watch and avoid saturated fat as much as possible, avoid trans fat like it's poison (it basically is) and have a good balance omega-3 vs omega-6 and 9. That usually mean more 3, less 6. But that's going in micro detail, if you respect your fat macro it's enough for a healthy lifestyle.

Carbs is only the macro you can skip easily without screwing your body, if you have the adequate calorie intake via the other macros. But even then I'm personally not a big fan of too low carb diet and Keto diet.

And careful with potassium, a lot of food infos don't say anything about potassium, doesn't mean they don't contain it at all. And too much potassium is as deadly as too little. Both lead to muscle going crazy (spasms) and that include your cardiac muscle. Unless you have a very unbalanced diet or have a medical condition/treatment, usually the potassium is fine without being watch over. (There would be a lot less humans on this planet if you needed to be careful and track potassium.)

hi Ya!

meeting your goal for the day is a lot easier if you eat breakfast (you can kill like 400 cals right there) and snack throughout the day. your body likes tiny bits of food all day long, it's insecure and needs to know that if it gives you everything it's got during your workout, you're going to give it what it needs to take care of the behind the scenes stuff like your brain (which LOVES fat by the way) and your cardiovascular system!!! if you're not eating enough your body will shut you right down, starting with your metabolism and moving on to digesting your muscles and cutting out things it deems unnecessary, like hair, pretty skin, reproductive function, all sorts of weird stuff starts to go south. so EAT! your body loves to have lots of fuel and then use it up, and replenish.

i eat oatmeal and a piece of fruit for breakfast, have one or two snacks in the morning, have tuna and yogurt for lunch with sliced raw veggies, try to have a mid afternoon snack (that's hard, i just am not hungry by then), then have a medium sized dinner full of protein. i always come in around my net goal, sometimes over sometimes under. i'm still learning all about this too, but one thing i do know is that for speedy lasting weight loss, you've got to work WITH your body, not against it, cos your body will win every time.