MFP cal/day vs TDEE cal/day???

blytheny
blytheny Posts: 63 Member
in Health and Weight Loss
So, MFP has my cal/day goal at 1280. I've done my own TDEE through (numerous) other sites, and it comes in around 1650. I'd like to set my own goals, but it makes me nervous... do many others disregard MFP's numbers and just do their own? What is your rate of success if you do?

I'm finding that eating 1250 or so a day has kept me at my weight, but not losing... granted, I'm not good about "eating back" my calories on exercise days (about 500cal 3 days/week) But I can't believe that those three days of being at about 1400 would put my body into "starvation" mode and not allow me to lose weight... after all, I'm supposedly at a "deficit" eating 1250 already 4 days/week... so not eating those extra 300 cal/day 3x week can't be that detrimental.

So... I'm thinking maybe I'm not eating enough overall... that MFP's numbers are just too low. I'm hungry at times... not at others... depends on what I eat.

Having done the math for my BMR/TDEE, should I follow it, or stick to what is "prescribed" here? I've always known I have a LOW metabolic rate... my pulse is crazy low, my blood pressure is always low, my temp even runs below normal, and my internist just tells me this is my norm... I run low, metabolically. That's great, health-wise... but it stinks for weight loss. :/

So, I have a hard time bumping up my numbers, calorie-wise - but would like to hear from others who maybe do their own thing and don't follow what MFP puts in as an automated number.

Thanks!

Replies

  • AlliSteff
    AlliSteff Posts: 211 Member
    Well, it really depends. The concept of TDEE is to eat around the same amount of calories every day, whether you work out or not based on x amount of workout days each week.

    MFP is programmed to have you eat back the calories you burned while working out, so you would eat more on a workout day vs. a non workout day (if you were to net 1280 but you burned 300 at the gym, then ate those calories back, you would be close to the TDEE number).

    I program my TDEE in, and once I hit my daily calorie number before bed, then I log the calories burned (because MFP will then up your calorie goals based on calories burned). Alot of people will log their workouts as 1 calorie burned while doing TDEE so MFP doesn't adjust the calorie goals.
  • bcattoes
    bcattoes Posts: 17,299 Member
    You are doing it wrong.

    TDEE method gives you more because you are not supposed to eat back your exercise calories. They are already included.

    Since you MFP calories are so low, I assume you have set your activity level low, which means you should eat back your exercise calories. If you aren't sure of how much you burn, then you don't have to eat them all to leave room for error, but you should eat more on days you exercise.

    If you follow MFP and add exercise calories, usually the difference between the TDEE and MFP methods aren't very great.
  • sijomial
    sijomial Posts: 19,809 Member
    MFP + exercise calories = TDEE

    If you are not losing weight then first look at the accuracy of your food logging. Weigh everything.
    If you think your calorie needs are lower than normal/average then accuracy is paramount as you won't have much wiggle room.

    Record your intake and output (as accurately as you can) for a month and you will be able to calculate your own TDEE rather than rely on estimators.
  • blytheny
    blytheny Posts: 63 Member
    You are doing it wrong.

    TDEE method gives you more because you are not supposed to eat back your exercise calories. They are already included.

    Since you MFP calories are so low, I assume you have set your activity level low, which means you should eat back your exercise calories. If you aren't sure of how much you burn, then you don't have to eat them all to leave room for error, but you should eat more on days you exercise.

    If you follow MFP and add exercise calories, usually the difference between the TDEE and MFP methods aren't very great.

    Hi! And this is where I wonder what's been going on with my MFP #'s... I set my activity level at active (workout 3+ times/week, active at my job, as I'm on my feet 12hr as a nurse) and no matter what I put in for # of workouts, calories burned, etc., my MFP calorie goals never change.

    Another poster here said my #'s should change based off what I log... but they never have... in over a year, nothing has modified no matter what I put into the equation here. That is why I went outside of MFP to look at my numbers.

    So... now I'm wondering if there is some glitch in how MFP tracks me...

    To the other posters - thank you, as well... you're right, my TDEE does equal my MFP calories + eating back exercise calories. (But only on days I exercise, which is 3-4/week)

    I just would think that if I am at a deficit, the scale should move... yes, I do do measurements and they are slightly better.... and I did start strength training, but I also know that only 2 weeks of that would not = increased muscle mass/weight already.

    Thanks for the input... I do weigh my food and I track every mouthful... not giving up, just a bit annoyed at this point... :ohwell:
  • bcattoes
    bcattoes Posts: 17,299 Member
    Hi! And this is where I wonder what's been going on with my MFP #'s... I set my activity level at active (workout 3+ times/week, active at my job, as I'm on my feet 12hr as a nurse) and no matter what I put in for # of workouts, calories burned, etc., my MFP calorie goals never change.

    Another poster here said my #'s should change based off what I log... but they never have... in over a year, nothing has modified no matter what I put into the equation here. That is why I went outside of MFP to look at my numbers.

    So... now I'm wondering if there is some glitch in how MFP tracks me...

    Your diary is closed, so I can't see what you mean, but yes this does sound like a glitch or something. That is not how the program should work, and it seems odd that MFP would set your calories so low if your activity level is set as active.

    Do you log on through a PC or phone/tablet app? If it's an app, you might try re-downloading the app.
  • Branstin
    Branstin Posts: 2,320 Member
    Have you set a realistic weekly weight loss goal? The more weight you set to lose, the less calories MFP will give you to eat. If you have your goal at 2lbs. per week, change it to 0.5-1lb and see if that works. Be relentless in tracking and buy a food scale if needed.
  • blytheny
    blytheny Posts: 63 Member
    Have you set a realistic weekly weight loss goal? The more weight you set to lose, the less calories MFP will give you to eat. If you have your goal at 2lbs. per week, change it to 0.5-1lb and see if that works. Be relentless in tracking and buy a food scale if needed.

    Now that makes sense to me... I did set a goal of 2lbs/week, so that might be why.

    And I do see my MFP daily calorie intake goals change when I add exercise calories burned... what I never see change is a difference with what MFP expects my calorie intake, etc., to be when I change up my exercise goals in the "settings" area.

    Whatever the case... I'll stick to the 1300 and try harder to eat back my calories on gym days and see if that equates to what the TDEE numbers show me... one way or another, a deficit is a deficit and ought to show results at some point! :wink:
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Hard to believe your TDEE is 1650 esp as a nurse...is the 1650 TDEE-20%...that would make more sense...

    And to be frank if that is the case MFP+Exercise calories typically = TDEE-20%....so it is 6 of one and half dozen of the other....

    Just make sure you are logging accurately which means weighing solids....choosing entries that are correct, not using quick adds...etc.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    what I never see change is a difference with what MFP expects my calorie intake, etc., to be when I change up my exercise goals in the "settings" area.

    It doesn't do this. Your overall goal is based on no exercise whatever you plan to do. It changes daily when you do it. I suppose you could pre-log exercise each day like many do their food plans. The answer is to eat back exercise calories or if you aren't hungry on workout days and are on other days do the more consistent calorie TDEE method.

    2 lbs also might be too aggressive given the amount you have to lose.

Categories