Weight loss and calorie counting

While exercise is important, your weight loss comes from a calorie deficit. Lifting weights will help you retain muscle, so definitely start on that. Look up Stronglifts 5x5 or Starting Strength to determine what program is best for you to start with. You can choose whatever cardio exercise you'd like to do, if any.

Yes, that's pretty much it. Weigh out the final product as well (deducting the dish's weight) then what most people do is divide by 100 grams to set how many servings there are.

The way MFP is set up, you should eat your calories back. However, the database and machines often overestimate what you burn, so it's recommended to only eat back 50-75% of those calories. If you use a heart rate monitor, you can play around with what you eat back to see if it's more or less accurate.

There are 2 methods, the MFP default net method or the TDEE method. They treat exercise slightly differently, the former does not include exercise until you do it and the latter includes exercise and then evens out the calories over the week. Others can explain TDEE and I'll just discuss the MFP default method.

1. Work out your maintenance calories based on your stats height , weight, age, sex. I get them to be 2605. That is the amount without exercise you will burn during the day.
2. Work out how much you want to lose, so lets say 1.5lb a week, which equates to 750 calories a day deficit. 2605-750=1855. (bear in mind its just a projection).
3. Filling out MFP correctly should get this.

So as for your scenario, then best get some kitchen scales and weigh all your food, then enter the ingredietnts into MFP for the total calories. You can either enter it as individual ingredients on MFP or use the recipe builder if you make it exactly the same way each time. I prefer to use individual ingredients and then once you have logged a few times just copy from previous entries, which is very quick.

Your gym example, then its up to you whether to eat back calories or not. If you are doing TDEE then you do not eat back as they are included already. If you are doing MFP and burn 1000 calories, then the first question you need to ask is if that estimate is accurate. Lots of people report MFP being over generous with calories burned estimates leading you to believe you have burned more than you have. That might have you eating back more than you should.

I would suggest eating a % of those calories back, say 50%, but you need to be honest about what the burns are. Check other databases, use a hrm if you have one, dont overestimate your own effort. Its up to you what you eat back though. Id say eat 50% and then adjust up or down based on what the scale does over a month. Its all about maintaining a consistent deficit.

Good luck.

As for your spag bol, I would measure each thing you are putting in and create a meal. If you are .making 1 portion then you don't have to do anything else. If you are making 4 portions then you add the meal but out you are only eating 1/4th.

BTW, corn in.your spag bol? Never heard of that before, but in america we don't call it spag bol so you threw me there also lol

MFP gives you a lower amount because it doesnt include exercise and adds in burn back calories later. Its two different methods. Nothing crazy at all.

jameshubbard37 wrote: »

thanks a lot for your help guys and gals. Im just going to weigh everything I eat for a week, from all the ingredients that I use to make something, to the actual final meal. I will post back next week and see if what Im doing is right.

Im really excited about doing this which I guess is a good step.

I have measured lots of my body too for a progress report.

Cant wait till first gym session tomorrow night

ha ha ha

Good plan, use the recipe builder here and next time you go to log your meal it'll be there. ..Once you have a week done you'll have a lot of foods inputted which will speed up the logging process.
Some great advice from others ☺
Wishing you all the best!

Hi. I am having trouble losing weight. I exercise like crazy running, zumba, pilates, yoga, and calesthenics and am not losing. I am consistently under my calories. I also have tried eating less calories without effect. I measure my food as well. Help???