Deficit vs. Net

kailyamie · May 2011

I have a question about calorie deficit.. and YES I have read other posts concerning this so please don't berate me for asking this... but I am wondering if someone could clear this up for me. MFP has set my calorie need to lose 2lbs per week at 2060. I know it's a lot, but I'm a fatty (for now!) I also burn 300-500 calories per day exercising. My question is - some people say "as long as you NET 1200 calories per day, you're fine" and others say that you should absolutely eat all of the calories that MFP suggests plus eat back at least some of your exercise calories.... which is it?! I am YET to eat all 2060 of my daily calories and I have been netting 1100 to 1400 per day every day. The first 2 weeks I lost 8 pounds, and this week I have GAINED almost 3... which is awful and discouraging because I am trying super hard and being REALLY good. I haven't "cheated" once and I've drank nothing but water for almost 3 weeks. I'm proud that I am sticking with it, but discouraged that I'm now gaining back the initial weight I lost!!

So, should I be concerned more with netting 1200 calories each day, or eating all 2060 calories plus some exercise calories as well?? That would make my net much higher... which is it?? Am I gaining back what I initially lost b/c I'm not eating enough?

Edestiny7 · May 2011

The only time you have to absolutely eat back ALL of your exercise calories is when your daily goal is only 1200 calories or once you are maintaining.

jasonweinberg · May 2011

keep in mind fluctuations during weight-loss are perfectly normal and you need to get used to them. don't get discouraged when the pendulum swings back because it will. as for eating back your exercise calories many will tell you that you absolutely should. in the end its up to you to figure out what works best for you and your unique body and needs. have you consulted with your physician before starting your program? if not, you should...

kailyamie · May 2011

but should I be more concerned with eating all 2060 calories that MFP has recommended, or netting 1200? B/c that would require me to eat far less than 2060.

gillleeman · May 2011

You should never eat below your BMR. You are going to always get conflicting advise on here so listen to your body. Do what works for your body. For me I eat absolutely everything back and I've lost my 14 lb and now on maintenance.

Mkleder · May 2011

Don't be discouraged. Weight loss fluctuates and once you've been at it for a while, you will notice your MFP progress report showing a staircase-like downward trend and not one like a ski slope. Stick with it.

As to your question, the 1200 number is what MFP generates for most people. Your number is 2060; so when you read a post with the 1200 number, just use the information with your number instead.

As for eating more calories, try almonds! They are a great source of protein, which you should have with all 5-6 meals/snacks. Grab handful of almonds or walnuts with a piece of fruit for a mid morning or afternoon snack. Nuts are also calorie dense, which will help you get to your target number.

H_82 · May 2011

I think you need to find what works for YOU. Each person is different. I tend to dip into my exercise calories slightly...but need to stay at the 1200ish mark if I want to see results - no matter how much I exercise. You might have to try one way one week & a different another. Good luck to you!!!

jasonweinberg · May 2011

rather than advise you i will tell you my experience and you can start to discover yours. early on, i was on a 1700 calorie a day diet because i started out at 150 lbs overweight. i lost very well at that level and continued to increase my ability to exercise. eventually i had to lower my calories and increase my exercise to get the same results. basically its a long journey and you will need to make adjustments as you go. mfp definitely helps, as does the support of the people on here, but in the end you should be working with a dr. who is monitoring your health and your progress. make sure you are not just watching your calories, but also the nutrient content of the food you eat. each calorie is an investment and you want to get as much nutritional return on each calorie as you can.

jasonweinberg · May 2011

okay, so i did advise you a little..lol...

kwinterscheidt · May 2011

I would eat at or very close to the MFP calorie recommendation. Your body need more calories the heavier you are because it takes more energy to maintain a larger person than a smaller person. Eating at your MFP calorie goal will mean slower weight loss but it will be healthier if it is slower. You will be more likely to maintain your new weight if you lost is slowly too! There are gonna be some weeks when you gain a litte or just stay the say, just try to stay the course and look at your weight loss ticker and your weight loss reports, to see how far your have come on your weight loss journey.
check out this article on why the scale lies, it might shed some light on your recent gain.
Good Luck and great job so far!

http://www.healthdiscovery.net/articles/scale_lies.htm

JulaMonster · May 2011

Hi darlin! I agree with PP's posts, it's all about what works for you, but I would suggest being closer to your recommended daily calories, and here's my take- If you are so far under your calorie intake for your BMR, your body is going to start eating itself (which in weight loss is of course what you want) but you don't want your body to eat the good parts- specifically your muscle mass. I honestly have NO idea if this is at all scientifically true, and by no means am I saying that it is, but for whatever reason it makes sense in my head that the more you make your body consume its own calories to survive, the more it's going to take away from not only fat but also muscle. I have no clue if that is true or not, but it makes sense to me that it would be. I know it feels like a lot of calories to take in, but it's probably a lot healthier and safer to at least be closer to your recommended intake. And though they never explain the reasoning behind it, on the Biggest Loser, when someone gains or doesn't lose even though they've been working out like crazy and whatnot, the trainers always ask if they've been eating enough- not if they've been overeating... Not sure how that works, you'd think a deficit would equal loss, but apparently that isn't the case. ALSO remember- muscle weighs more than fat, so if you are getting stronger, your may be gaining- I think the tape measure is a much better way to determine your progress than numbers on a scale. LOL ok done rambling

Love ya, and you're doing an AWESOME job!

Deficit vs. Net

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