caloric intake

kimmid70
kimmid70 Posts: 37 Member
in Health and Weight Loss
So I just recently started again and am looking into information on caloric intake. If I let MFP set my goals, I should be eating between 1200-1250 calories per day, depending on whether or not I want to lose 1.5 or 2 lbs per week. But if I calculate my TDEE, which is 2030 and take 20% from that, I should be eating 1620 calories per day. Is that correct? Which is the best way? I really want to lose weight and have tried many times and give up b/c it's so hard. If I stay with the 1200-1250 calories, am I eating too little? Help!!

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    The way MFP is set up, your deficit does not include calories burned from exercise. So if you work out, burn 400 calories, and log it, those calories will be added in and it will expect you to eat 1600-1650 calories. MFP expects you to eat those calories back, which is a preference...some people eat them all, some people don't touch them or save them for a higher calorie day, but due to possible overestimation, many will only eat back 50-75%. TDEE already includes your exercise calories, so you don't need to add any more.
  • auddii
    auddii Posts: 15,357 Member
    When I first started, MFP calculated my calories at 1500 calories a day (I had more to lose than you) in order to lose 2lbs per week. If you look at my ticker, I've lost a fair amount of weight, but it has taken me a very long time since I first started. That is because I couldn't stick to the 1500 calories. I'd follow for a while, then I'd have a day or two off track, and then I'd give up. I'd repeat this cycle over and over again.

    I now gladly follow the TDEE method. I find it much easier to stick to my calories, and I don't "fall off the bandwagon" anymore. There isn't one really.

    I would suggest starting with the higher calorie and stick with it for 4-6 weeks. If you don't like the progress you see, adjust your calories up or down by 100-200 calories and wait another 4-6 weeks.
  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    1250 PLUS exercise calories or 1620 isn't really that much of a difference if you exercise at all. I prefer TDEE myself because I hate the totally inaccuracy of trying to calculate exercise calories and don't want to waste my time on it.
  • kimmid70
    kimmid70 Posts: 37 Member
    When I first started, MFP calculated my calories at 1500 calories a day (I had more to lose than you) in order to lose 2lbs per week. If you look at my ticker, I've lost a fair amount of weight, but it has taken me a very long time since I first started. That is because I couldn't stick to the 1500 calories. I'd follow for a while, then I'd have a day or two off track, and then I'd give up. I'd repeat this cycle over and over again.
  • kimmid70
    kimmid70 Posts: 37 Member
    This is exactly how I feel. I can't stick with it b/c I feel like I'm not eating enough to keep me satisfied. So I should eat the TDEE calories and not log my exercise calories?
  • auddii
    auddii Posts: 15,357 Member
    This is exactly how I feel. I can't stick with it b/c I feel like I'm not eating enough to keep me satisfied. So I should eat the TDEE calories and not log my exercise calories?
    That is what I suggest, especially because the MFP estimates can be pretty far off. Stick with it and see if you lose what you expect after a month.

Categories