Calorie Deficit

celitarichardson
celitarichardson Posts: 19 Member
edited November 18 in Food and Nutrition
If MFP figures in your calorie deficit and I start out with 1780 every day, do I need to eat all of those calories to lose weight? I read other posts but I'm still confused. Or do I only consume 1424 bc I calculated the 20% deficit? Sorry I know this topic has been exhausted but once I think I understand I read something else and get confused again.

Replies

  • futuremanda
    futuremanda Posts: 816 Member
    If MFP tells you to eat 1780, then eat around 1780. That's your target for weight loss -- it has the deficit built in. Remember to log exercise and eat back about 50% or maybe 75% of those calories to start (because sometimes exercise calories are very inflated -- so pick a percentage to eat back and see how it goes, adjusting as needed).

    If you want to, re-run your goals and tell MFP you want to maintain your current weight, then look at your calorie target. It'll be higher -- that's the number it thinks you burn (before exercise, but including your job and chores and such). So your lower target has your deficit (it is asking you to eat less than you actually burn just living and going to work).

    You may be getting confused if you're reading about people doing TDEE -20% method. Those people are using MFP differently, and entering their own calorie targets. It's basically the same, just a different way of approaching it, and the approach is preferred by some people (like consistent exercisers, maybe). Honestly, just using MFP as intended is a great starting point, especially if you're confused.
  • celitarichardson
    celitarichardson Posts: 19 Member
    futuremanda wrote: »
    If MFP tells you to eat 1780, then eat around 1780. That's your target for weight loss -- it has the deficit built in. Remember to log exercise and eat back about 50% or maybe 75% of those calories to start (because sometimes exercise calories are very inflated -- so pick a percentage to eat back and see how it goes, adjusting as needed).

    If you want to, re-run your goals and tell MFP you want to maintain your current weight, then look at your calorie target. It'll be higher -- that's the number it thinks you burn (before exercise, but including your job and chores and such). So your lower target has your deficit (it is asking you to eat less than you actually burn just living and going to work).

    You may be getting confused if you're reading about people doing TDEE -20% method. Those people are using MFP differently, and entering their own calorie targets. It's basically the same, just a different way of approaching it, and the approach is preferred by some people (like consistent exercisers, maybe). Honestly, just using MFP as intended is a great starting point, especially if you're confused.

    Thanks so much!
  • 999tigger
    999tigger Posts: 5,235 Member
    What manda said to do. Its likely you are using MFP neat method by default, dont woprry about the TDEE method which incirporates the -20%.
  • futuremanda
    futuremanda Posts: 816 Member
    Adding:

    You don't *need* to eat *all* those calories to lose weight. It's a great approach though -- more food makes hitting proper nutrition easier, and is more sustainable. Also, appropriate deficits are easier on the body (though any deficit is a stress for your body). Especially if you are working out (another stress on the body), it's good to take care of yourself.

    That said, you can eat around your target over time. You could eat 1500-1600 all week, or eat 1780 but no exercise calories, and then have extra calories for going out on the weekend. As long as you feel good, and meet your goal when you average it, you're fine.
  • celitarichardson
    celitarichardson Posts: 19 Member
    futuremanda wrote: »
    Adding:

    You don't *need* to eat *all* those calories to lose weight. It's a great approach though -- more food makes hitting proper nutrition easier, and is more sustainable. Also, appropriate deficits are easier on the body (though any deficit is a stress for your body). Especially if you are working out (another stress on the body), it's good to take care of yourself.

    That said, you can eat around your target over time. You could eat 1500-1600 all week, or eat 1780 but no exercise calories, and then have extra calories for going out on the weekend. As long as you feel good, and meet your goal when you average it, you're fine.

    Thanks again. I'm usually under my calories and I still feel good so I will stick with that.
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