Losing weight, Why is my suggested cal intake over 1400 cals

sdwsara
Posts: 16 Member
I started losing weight 12/2009. I started at 177lbs and now I am at 137.1lbs as of last Sunday the 6th. I doubt I have lost any weight b/c my eating habits are good during the day but horrible at night. I do an intense workout 7 days a week and burn 500+ cals a day. Just wondering why is the rem cal intake over 1400 cals a day for me?
Today I burnt 782 cals in a little under an hour and ate a total of 1992 cals ... the web site recommends me eating 2262 cals b/c of my workout .... thats nuts! And I had 600+ cals left over but I ended up snacking tonight ... ugh!
Today I burnt 782 cals in a little under an hour and ate a total of 1992 cals ... the web site recommends me eating 2262 cals b/c of my workout .... thats nuts! And I had 600+ cals left over but I ended up snacking tonight ... ugh!
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I only know that it is based on how much you want to lose a week. It give different options for that and for weightloss or weight training. Double check those settings that you have and make sure its on weightloss. Other then that it should be right. Hope this helps.....0
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it's because your body needs ATLEAST 1,200 calories to run properly. when you exercise and burn off calories, you're supposed to eat those calories back. that is why is your recommended intake goes up.0
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If you are that close to goal weight, and burning that much through exercise, you will need a higher intake. MFP calculates a cal deficit based on your loss per week goal (which should be 1/2 lb, definitely no more than 1 lb), regardless of exercise. When you log exercise, MFP will add calories to keep that built in deficit steady. If you don't replace at least some of those cals, you are creating a larger deficit, which you probably won't be able to maintain, and will have you losing a large amount of muscle, rather than fat.
Also, you should be including a rest day in your workout routine. The body needs time to repair the damage (yes, exercise damages muscles) you do in your workouts.
Here are some great threads on how MFP works and why it's important to fuel the body! Good luck to you!
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories0 -
I understand all of that but it just seems like a lot since I would like to lose weight ... I honestly have no time limit b/c I am not in a race. However, it would be nice to lose a lb a week ... and thats what it is set on just because I have been hovering between 136-143 for like the past month .... its weird how one day ill weigh 136 and 6 hours later ill weight 143 lol. But I know its all depending on food and liquid intake. Just annoying, I am happy with my body but it's bugging me that I can't stop snacking!0
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I understand all of that but it just seems like a lot since I would like to lose weight ... I honestly have no time limit b/c I am not in a race. However, it would be nice to lose a lb a week ... and thats what it is set on just because I have been hovering between 136-143 for like the past month .... its weird how one day ill weigh 136 and 6 hours later ill weight 143 lol. But I know its all depending on food and liquid intake. Just annoying, I am happy with my body but it's bugging me that I can't stop snacking!
I'd recommend you use the BMR calculator (under Tools) - that will give you a good idea why your recommended cal intake is so high. MFP calculations go like this:
BMR - what your body burns just to stay alive everyday - like if you were in a coma
Daily activity level - What you do for work, making dinner, sitting watching tv, etc (this can add anywhere from 300-1000, depending on how active you are)
BMR + Daily Activity Level = Maintenance cals
MFP then subtracts your chosen deficit for weight loss
Maintenance cals - deficit = daily cal goal
Exercise burns are then added back in, to keep that deficit at a steady rate. Otherwise, you may be burning more than you are taking in and your body will rebel.0 -
That is a good explanation ladyhawk.
I always try to explain it like this:
BMR (Burned at Rest) + BWW (Burned While Working) - Deficit for Weight Loss = Daily Goal.
For me, my BMR is around 1900 and my Daily Goal is around 1400 + Exercise.
So, how bad is it for me to be under the MFP set goal?
As an example, today, my daily goal due to running is 1808 and I have eaten 1375. But I am not hungry and don't feel like I should eat just to hit that magic number.
Or, should I be?0 -
I agree with what has been posted so far...I will add my two cents.
I went through a two week stretch where my weight fluctuated up and down but never really went down steadily as it had before. I had plataued (sp?) and after doing some research online, the recurring theme was to first try to tackle the accuracy of your portions. I went out and bought a small food scale and made sure that the portions were measured as accurately as possible. Since that time, I have lost steadily around 1.8 pounds per week (my MFP settings are at 2 pounds/week).
Some folks frown on anything more than 1/2-1 pound per week, but I don't feel like I am starving myself and I feel really good.
Watch the late night snacking, if you feel the urge. That will definitely set you back, especially if you go to bed right away.
Best of luck to you!!0 -
That is a good explanation ladyhawk.
I always try to explain it like this:
BMR (Burned at Rest) + BWW (Burned While Working) - Deficit for Weight Loss = Daily Goal.
For me, my BMR is around 1900 and my Daily Goal is around 1400 + Exercise.
So, how bad is it for me to be under the MFP set goal?
As an example, today, my daily goal due to running is 1808 and I have eaten 1375. But I am not hungry and don't feel like I should eat just to hit that magic number.
Or, should I be?
As an occasional thing, it's not the end of the world to be that far under. But if you make a habit of it, you are likely to be burning a bad ratio of muscle and fat. Obviously, the ideal is to burn mostly fat and a little muscle; burning some muscle is unavoidable, but you want to keep it to a minimum. When you don't provide enough fuel for exercise, over a longer period, your metabolism will decrease and your body starts to burn a higher percentage of muscle, as it is more readily available. When done frequently for a long period (or when you don't have a high body fat percentage), eating that far under cal goal will prompt the body to try to preserve fat stores, because it won't feel it's getting enough fuel.
Remember that we, as people with bad eating habits, have usually trained our bodies and minds to have inappropriate responses to the normal hunger cues. We eat when we're not hungry, and don't eat when we should (appetite suppression.) Think of Pavlov's dog - trained response. It can take weeks or months to reverse those responses and retrain the body to send healthy hunger cues, and for the mind to learn how to recognize them properly. So just eating when you're "hungry" isn't necessarily the best strategy in the beginning. Learning how to schedule meals and what appropriate portions are, and what a healthy total amount of calories takes time and effort. You didn't learn your bad eating habits overnight, and you won't unlearn them overnight either.
If you have trouble meeting cal goals, try adding just 25-50 more cals to each meal/snack - that can add up, and won't leave you feeling like you're stuffing yourself. Also, you can cut back a little bit on your burns, until you're better adjusted to your new habits, so that you aren't quite so far under goal.0 -
This is good information to know. I really enjoy reading through these message board topics. I've learned quite a bit in just a short time.0
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for that midnite crave try a bowl of special k cereal. but drink an 8oz glass of water or a 16oz bottle water. or try 100 cal cookies or chips.
good luck.
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:happy: :bigsmile:
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this has been some really good information on how MFP works. i had no idea. i knew there was obviously something behind it but i was totally okay pretending that it was magic. but now i see how important it is to know this kind of stuff0
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