Calculator/info overload - help with initial daily calorie intake goal

Gelastic_Farceur
Gelastic_Farceur Posts: 3
edited November 2024 in Getting Started
I've been trying to figure out an effective initial target for daily calories. However, it seems each online calculator gives a different estimate ranging from 1,200 to 2,700. I am just getting started so I don't need a lot of detail - just a simple estimate. Thanks for any help.

Some details:
I am a 48 year old male. My current weight is 194lbs and my goal is 168lbs. I am 5'9". I workout between 2-5 times per week with a combination of running, lifting, and yoga. My day job is sedentary. I'd like to lose about 1 pound per week, but I am more concerned with losing the fat than the weight.

Thanks again for your help!

Replies

  • ethibault1978
    ethibault1978 Posts: 17 Member
    Hi I started 82 day's ago. When I started my cal intakes was set at 1550 I have lowerd it to 1400. My start weight was 245, now I'm down 28lbs. I have been averaging a 1.5 a week. I'm 36 years old. I have started swiming, skating, and joined a bowling leag. I do sometimes eat back my work out cals. But I do my best to never go over. I'm a mom of three, feel free to add me if you would like a friend. Good luck.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    FIrst you need to understand that not all calculators are the same.

    MFP is based on NEAT - Non-exercise activity thermogenesis. Which is basically BMR (Basal metabolic rate - what our bodies require just to survive if we did nothing at all) plus all activity we do outside of intentional exercise. MFP expects you to log exercise and eat those calories back.

    Other calculators figure TDEE - Total Daily Energy Expenditure, which includes BMR, all other activity, including exercise.

    If you figure right, both MFP with exercise and TDEE will put you in the same place.

    Keep in mind, all of these numbers are estimates. They are meant as a starting point. Pick on, maybe somewhere in the middle (I prefer to start on the higher end and adjust down if I need to). Give it a couple of weeks (like more than 2 or 3) and adjust from there.

    As a male you really should not be eating 1200 calories. At all. Even 1500 would be pretty low for you, especially if you include exercise.
  • Gelastic_Farceur
    Gelastic_Farceur Posts: 3
    edited February 2015
    That's very useful information. The way I have it currently set, MFP gives me a goal of 1680. Adding in today's exercise gave me an additional 228 calories, 1908 total. That seems a bit low given my exercise routine, but maybe that's right. Is this right, or am I missing something?
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