What Calories Do I Enter in MFP?
alsmomma
Posts: 34 Member
My BMR is 1498; TDEE is 2322 and Cut Value (?) is1741. Which one do I enter in my goals in MFP and do I still track my activity which adds back calories at the end of the day?
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Replies
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are you doing a reset or straight to cut?
if cut enter in the 1741 figure <- see below new figures for you!!
as for exercise - no don't eat any exercise cals - if you still want to add do it manually as 1cal burnt per exercise
HOWEVER if your TDEE is based upon you doing your normal exercise and you don't do that - then reduce by say 100 cals - or if you have a mega hard workout over and above normal - eat a tad more say by 100 cals - but to be honest it does tend to work itself out each week
HOWEVER again sorry - your cut valve seems awfully low - you should be doing TDEE-15%=1973 or TDEE-20%=1857
Hope that helps
Thanks
Sarah0 -
Sarah,
I think I'm doing straight to cut. I'm just starting out if that tells you anything. My figures are based on a 25% calorie reduction. I'm new so if I need to change it back to 15 or 20 I'm fine with that. I'm coming off a keto diet so all these calories, carbs and proteins are overwhelming to me anyway!
So you're saying that since my cut figure is 1741, if I burn 300 calories, at the end of the day I shouldn't eat 2041, just the 1741? Should I even bother to log my exercise in MFP then?0 -
ok probably worth you reading some of the sticky threads above - however the main gist
IF you have been eating at a low cal figure for a while - then you will need to eat at your TDEE for a few weeks at least - you might want to work your way UP to eating that figure as you can put on some weight - this is called a reset and VERY worth doing one!
IF You have been eating around this figure already then going straight to cut is fine however most people say TDEE-20% and plenty large enough gap - so I would do that rather than 25% - but everyone is different and bodies are different so go with your own thoughts on that
As for the macros - cals/carbs/protein etc - to be honest I would not worry too much at the start about them - just learn to eat well again and after a few days you can look at yoru %'s and macros and see how they are working out for you
IF you are doing a rest most people suggest to eat more protein and lift weights because in reset you will add on some pounds - if you are eating more protein some of those pounds will be muscle not just fat - if that follows
Have you review the eat more to weigh less website too? (http://eatmore2weighless.com/) as many many people say its a mental switch you have to make and if you are not mentally ready to up your cals you might find it a bit harder
There are many others probably better at explaining the basics but hopefully this helps
Good luck you are on the right track 0 -
With only 18 lbs to go to goal weight, deficit should be 15%.
When you reach 10 lbs to go, 10%.
If you do a workout you included in your TDEE level, then the calorie burn is accounted for in your eating level already.
You can log your workout if you just want it in the Fitness Diary. If you never look at Fitness goals, then don't worry about it.
If you want what you think is calorie burn from it - don't log the workout until after you have met your eating goal for the day - because your figures will change.
If you want others to see your workout earlier, than log as 1 cal so it is posted. You can change it back to calorie burn after meeting your daily goal.
And do prepare yourself for 3-5 lbs of water weight gain coming from keto and very minimal carb storage.
But that will increase your metabolism and LBM, so all good nice weigh, won't change your shape at all.0 -
Welcome!
By the looks of your ticker, you are pretty close to your goal weight. If this is the case, then you really want to stick to a smaller deficit. Try 15% (and then drop it down to 10% as you get closer to your goal). By starting out with that large (25%) deficit, you are still really under eating.
Since, when you figured out your TDEE, your exercise was already factored into those calculations, no, you will not "eat back your exercise calories". Just set your daily calorie goal to whatever calorie goal you decide on (1,974 is a 15% cut). As far as the exercise, most who do this method will just record their exercise on MFP (so that they have a record of it), but then just change the calories burned to "1". By doing this, MFP will show your activity, but it will not mess with your daily calorie (or macro) goals that you have set up.
Coming from that low-carb background, be prepared for the scale to jump around a bit as you increase your calories (and carbs). If you take it slowly you might be able to minimize those fluctuations, but do be prepared, as your body will be taking on some water as you increase your carb intake (but this is totally normal, and not to be feared)...0
