MyFitnessPal "Guided Goals" Question

michael_m1989
michael_m1989 Posts: 37 Member
edited November 8 in Health and Weight Loss
Hey guys,

So, I started this weight loss journey in 2011 and originally lost close to 60 pounds. But I got into a relationship that didn't go so well and ended up gaining about 30 pounds back. Now I am back on this website with a new goal and a fresh start. Now my issue is, I put my information into MyFitnessPal and it is telling me I should be eating about 1720 calories a day. This doesn't seem right to me, I feel like I should be eating more. I have checked various websites and some tell me I should be eating 1800 a day and others tell me close to 2500. I am looking to not only lose weight, but gain muscle and tighten up as well. So, I am not really sure where to even begin with this. So, any advice would be greatly appreciated.

I am 5'8, 218 pounds. I do about 45 minutes, 3 days a week of cardio and am about to start throwing in some strength training as well.

Also feel free to add me, I am looking for some cool inspirational people to help me reach my goals!

Replies

  • diannethegeek
    diannethegeek Posts: 14,776 Member
    Keep in mind that MFP is giving you a goal of 1720 plus the extra calories you'll burn through exercise. Those extra exercise calories usually bring the goal closer to what other calculators suggest.
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    Your goal is 1720 without exercise. When you log exercise, you get to eat more.

    Example: My goal is 1410, but with exercise my average intake is actually 1920.
  • michael_m1989
    michael_m1989 Posts: 37 Member
    I actually had no idea that you were supposed to eat your exercise calories back.. I've been eating strictly 1720 calories and then exercising off say 300 and not eating anymore back. Good to know! That might be why I am stalling! Thanks guys!!
  • ana3067
    ana3067 Posts: 5,623 Member
    edited November 2014
    diannethegeek wrote: »
    Keep in mind that MFP is giving you a goal of 1720 plus the extra calories you'll burn through exercise. Those extra exercise calories usually bring the goal closer to what other calculators suggest.

    This is true.
    michael_m1989 wrote: »
    I actually had no idea that you were supposed to eat your exercise calories back.. I've been eating strictly 1720 calories and then exercising off say 300 and not eating anymore back. Good to know! That might be why I am stalling! Thanks guys!!

    This is something I addressed in the suggestions forum, about putting actual information about how MFP calculates a deficit. Soo many users either do not know they are supposed to eat back calories or they do not understand why it's a bad idea to not eat them back... didn't get a response lol.

    If you have a week's worth of data so far, calculate the average calories you would have consumed if you'd eaten then back. E.g. 1720+300 = 2020, if you had that 4x in the last 7 days then that's 2020+2020+2020+2020+1720+1720+1720 = 13240, or on average 1891 cals a day. Then compare the number you have gotten from external websites when calculating for the same deficit (e.g. if your goal is 1lb/week then that's 20% deficit).

    BAsed on my quick add-up of the numbers you gave though, it's within the range you say TDEE calculators have given. Although for a man, your numbers are low as hell.. I'm 166-167 and I'm netting (before exercise) 1900! actually going to up it to 2000 I think to have a 15% deficit instead.

    I like health-calc and exrx.net for calculators myself, great for calculating both TDEE (includes exercise) and NEAT depending on your approach.

    And another thing, weighing food will be the most accurate. If being on point with your recommended calorie intake doesn't work, then I'd say buy a food scale and measure your normal portions (e.g. if you said 1 cup of grapes, then measure that) and then weigh them. Compare the calories. So e.g. with grapes, one website lists 1 cup as 92g. But you might find that it's actually only 63g, or maybe 120g, depending on the size of the grapes and how you fill it up.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    michael_m1989 wrote: »
    I actually had no idea that you were supposed to eat your exercise calories back.. I've been eating strictly 1720 calories and then exercising off say 300 and not eating anymore back. Good to know! That might be why I am stalling! Thanks guys!!

    Are you weighing and measuring everything you eat? You're not going to "stall" because you're eating too little. Usually this is errors in logging. Additionally, you might want to remember that MFP overestimates burns, so most only eat half back.
  • 50sFit
    50sFit Posts: 712 Member
    edited November 2014
    michael_m1989 wrote: »
    Hey guys,

    So, I started this weight loss journey in 2011 and originally lost close to 60 pounds. But I got into a relationship that didn't go so well and ended up gaining about 30 pounds back. Now I am back on this website with a new goal and a fresh start. Now my issue is, I put my information into MyFitnessPal and it is telling me I should be eating about 1720 calories a day. This doesn't seem right to me, I feel like I should be eating more. I have checked various websites and some tell me I should be eating 1800 a day and others tell me close to 2500. I am looking to not only lose weight, but gain muscle and tighten up as well. So, I am not really sure where to even begin with this. So, any advice would be greatly appreciated.

    I am 5'8, 218 pounds. I do about 45 minutes, 3 days a week of cardio and am about to start throwing in some strength training as well.

    Also feel free to add me, I am looking for some cool inspirational people to help me reach my goals!
    Just follow the MFP recommendations for steady and lasting results.
    Eat clean, log all your foods and set your calorie intake to lose 1 pound per week.
    Exercise both cardio and strength, and eat back your exercise calories.
    It's simple. Here is a great read which may help.
    http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
    Losing weight is simple but just hard.
    And once you reach your goal weight, staying on track is a new challenge.
    Friend add sent!
  • Kalikel
    Kalikel Posts: 9,603 Member
    Liftng4Lis wrote: »
    michael_m1989 wrote: »
    I actually had no idea that you were supposed to eat your exercise calories back.. I've been eating strictly 1720 calories and then exercising off say 300 and not eating anymore back. Good to know! That might be why I am stalling! Thanks guys!!

    Are you weighing and measuring everything you eat? You're not going to "stall" because you're eating too little. Usually this is errors in logging. Additionally, you might want to remember that MFP overestimates burns, so most only eat half back.
    Agreed. You haven't stalled because you're eating too little. Eating more is not the key to weight loss. I wish.

    Weigh and measure.

    Eat back half and see how that goes.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Liftng4Lis wrote: »
    michael_m1989 wrote: »
    I actually had no idea that you were supposed to eat your exercise calories back.. I've been eating strictly 1720 calories and then exercising off say 300 and not eating anymore back. Good to know! That might be why I am stalling! Thanks guys!!

    Are you weighing and measuring everything you eat? You're not going to "stall" because you're eating too little. Usually this is errors in logging. Additionally, you might want to remember that MFP overestimates burns, so most only eat half back.

    You do stall when you eat too little, because every weekend you end up having a 'cheat meal' that lasts until Monday!
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    IronSmasher wrote: »
    Liftng4Lis wrote: »
    michael_m1989 wrote: »
    I actually had no idea that you were supposed to eat your exercise calories back.. I've been eating strictly 1720 calories and then exercising off say 300 and not eating anymore back. Good to know! That might be why I am stalling! Thanks guys!!

    Are you weighing and measuring everything you eat? You're not going to "stall" because you're eating too little. Usually this is errors in logging. Additionally, you might want to remember that MFP overestimates burns, so most only eat half back.

    You do stall when you eat too little, because every weekend you end up having a 'cheat meal' that lasts until Monday!
    Or you 'subconsciously' mislog nearly everything, so you're eating 50% more than your log says.

    But not 'eating back' is probably not going to stall you, all else equal. :)

  • michael_m1989
    michael_m1989 Posts: 37 Member
    So, update on my weight loss journey. I started incorporating more weight training into my workouts. Then I went to the website IIFYM and found out my calories and Macro's for my activity level. My weight started coming off again.
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