understanding net cals..help please??

but basically your net is reached after your exercise calories burned are added in so it lowers your net number. you can run the report either way.

I look to see where I am at after working out. Then if I have to I will eat enough to at least be at 1200 then. I usually eat more to feed the muscles.

Your NET calories (on your home page) should be as close to the daily goal MFP set for you as possible.

Your REMAINING calories (on your homepage and food diary page) should be as close to zero as possible.

MFP builds in a deficit for you based on the information you gave it: height, weight, lifestyle, goal weight loss, etc.. All you need to do is follow the calorie goals it gives you.

you can also make your own decisions and eat how much you choose to...i know its a radical concept but...

I'm so confused about why everyone is so worried about exercise calories, eating them back and net calories.

It's much easier to set a caloric deficit about 500 calories below your needed intake, and simply STICK TO THAT number. Don't worry about exercise, don't worry about 'net calories' or 'calorie zig zagging.'

A caloric deficit with appropriate macro nutrient levels = healthy, muscle sparing weight loss. It's that simple.

My goals have been custom since I started here. I dont eat back my calories, except on rare occasions. I laughed when I saw the recommended protein levels, which were WAAAAAYYYYY too low.... U just need to follow what ur body tells u. If u lose too fast, add more calories, if u lose too slow, drop down some... and get ur protein in

Ugh so apparently then I've probably not been eating enough calories all the time and over what I should others. Do they even themselves out?
For instance, yesterday was only a 786 net calorie day (my limit is 1200), but today (and Sunday) were bad. I netted 1633 after exercise.


*edit to say: I really have no clue how to eat which is why I'm over weight to begin with. All the talk about limit proteins, carbs etc or eat more just confuses me.

I'm sorry if I misled u at all. This site has many great tools. database is a very good resource, and the fact that u can manipulate your macronutrient levels to figure out what u levels u should be at... What they set up for me at least was very wrong. Way too little protein for me to maintain ANY mass, which is why I set my own.... Look up some articles on macronutrient levels as well. I do mine at 40 percent carbs, 35 percent protein and 25 fat. But this works for my body type and my goals...It could be very different for you... I feel the goals set forth by mfp are too hard to attain for most normal people. Realistically, take your average day, record all the nutrients you eat and the levels for a few days. BE HONEST! From there, u have a baseline. At that point, I would suggest dropping the calories by 300-500 for a few weeks. This way ur body adjusts to the changes. U wont be DRASTICALLY reducing ur intake, but enough to start losing. Then, keep readjusting down as necessary. Otherwise, I feel that people on here get stuck in diets that are way too low too quickly and either quit, or slow their metabolism down... Just my opinion..

As for the excercise calories, I dont eat them back, at least as of now. Once I get to my goal weight, I will start eating them, just so I can maintain. Your thinking too hard on this. Get a solid proven macronutrient level set for yourself and go to it. Measureing the waist, hips, bust, neck etc is also a help, as u can lose inches and not lose weight, which can discourage some

My advice. Stop tracking "exercise calories." MFP is cool and all, but there is no way in hell this site can even estimate how many calories you burned through exercise. It doesn't take into account age, bodyfat %, temperature, heart beat, food intake prior/post working out, type of food, etc, etc.

Make it simple on yourself. Pick and stick to a calorie limit that's HEALTHY. Cutting calories in a crash cutting diet is not good, and more times than not results in failure + weight gain. Go Google a bit, find out what your caloric needs are for your age/weight/activity level.

Cut that amount by 500. It may seem high and you may not believe it. Trust the number. If you are still cautious, go no more than 750. Not to be rude, but you yourself stated that you don't know how to eat, so don't think you know better than science

Out of that number:
Protein: 1g/lb Body Weight. It seems high, but MFP's recommended limits are just plain stupid.
Fat: Make this no more than 20% of your daily calories. Fat is good, do not skimp on fat. But don't go overboard.
Carbs: Fill the rest in with carbs. Carbs are muscle sparing, energy giving and just plain yummy.

Carbs can be oatmeal, popcorn, milk, brown rice, fruit, cereal, w/e. (I never count veggies).

So many people on this site cut their diets so much, or look for the quickest weight loss program available or try to find the newest trend in hopes of a fast fat loss secret. The truth is, the human body is not designed for rapid fat loss. It takes time, patience and effort combined with discipline.

Whether you weigh 500lbs or 175lbs or 150lbs. Weight loss is still a tough cookie, and one that gimmicks, pills and mass amounts of juice will not help you with.