this can't be right, right?

maggiekat7
maggiekat7 Posts: 122 Member
edited November 2024 in Health and Weight Loss
I've read through the helpful posts and have tried to learn about MFP settings, TDEE (this one still confuses me when used with MFP), BMR and CICO, deficits, eating back calories . . . and found myself a little discouraged yesterday. When I initially started using this app to log what I was eating and record exercise I had it set to lose 1 pound a week, on a lightly active setting. I found that too hard to maintain (I did it for a while, and then just got too hungry) and reduced to 0.5 lb/week so I could eat more. At lightly active and 0.5 lb/week I was allotted ~1600 calories a day, and more with exercise. I've found this to be somewhat comfortable (some days I'm truly famished and eat back all my exercise calories).

After reading some of the threads in the forums, I discovered that my activity should be set to (sigh) sedentary. I sit at a desk all day working from home, while also caring for my younger children - in addition to the typical "puttering around the house" activities. I do exercise, but not at exceptional levels. I am almost done week 5 of a C25K program I started after several weeks of daily, brisk walking, and enjoy jogging three times a week. I continue to walk for 40-60 minutes on some of my "off days" at a very fast pace (+4.5 mph) and have also experimented with Pilates and circuit training (not yet a fan of these two).

When I "fixed" my activity setting (lowering from lightly active to sedentary) MFP spat back a 1400 calories goal to lose .5 lb/week. When I changed my goal from weight loss to maintenance I get 1600 calories. I think my eyes started to water at this point. I mean, I thought I would be able to eat quite a bit more than 1600 calories for maintenance (I'm 1 pound from my goal [135 at 5'8.5" <- yes, the .5" matters!] and am so hungry from the reduced calories (1400) today I'm convinced I will hit my goal weight tomorrow). I thought I'd have at least 1800 calories to work with and perhaps on jogging days 2000!

Am I naive? Is it normal to be this hungry all the time? I haven't really paid any attention to calories consumed for nearly a decade, and in that time frame I've been blessed with four lovely kids and 10 vanity pounds. I would be surprised if I ate under 2200 calories before I started logging food in MFP, based on what I have learned from keeping records now.

Have I misunderstood what I've read in the forums and how to use the program? I guess I'm nervous heading into maintenance territory, I worked really hard to lose those (almost) ten pounds and feel proud of what I've accomplished - especially getting more active. Is it true - to maintain my loss I can only eat 1600 calories on days I don't exercise?! That can't be right, right?

To be honest, I was considering "five more pounds" (over the next 3-5 months), but not if it means eating only 1400 calories a day. I am in awe of people with goals of 1200 a day, that's some serious, serious willpower.

Thanks for taking the time to provide constructive feedback and guidance, I appreciate it.

Replies

  • MysticRealm
    MysticRealm Posts: 1,264 Member
    MFP and online TDEE calculators are not an exact science. You will have to experiment to see what works for you.
    I'm 5'4 and just under 150 and I eat 1700 (averaged out for the week) a day to lose weight easily. I do a fair amount of exercise (run 5+ km 4 times a week, strength type yoga once a week, and weight training twice a week). I'm guessing my maintenance once I reach 120ish pounds is going to be around 2000 a day.
  • R1rainbows
    R1rainbows Posts: 129 Member
    What is the quality of the foods you eat? In my personal experience eating whole complete foods like lots of veggies, cheese to jazz them up, sweet potatoes, while grain fortified cereals, huge veggie omelettes etc... I have trouble even hitting my 1400 a day goal without feeling like I pigged out all day. Try to find foods you love that are low in calories and high in fiber so you won't feel so hungry all the time. Increasing your water intake will help with that too. These are just things I did... I'm no expert, but at least am not hungry all the time :)
  • PAV8888
    PAV8888 Posts: 14,378 Member
    Stop getting trapped by labels.

    First of all your activity level does not sound sedentary. Definition of sedentary is like less than half an hour of activity a day.

    Secondly you were losing weight at 1600Cal. So how can that be your maintenance level? By definition you won't be losing weight at maintenance!

    So to begin with, if you were losing weight at 1600 without eating back all your exercise calories, go back to the 1600 and then start to eat your exercise calories back!

    If previously 0% now eat back 50%.
    If previously 50%, now eat back 100%.

    If you're still losing with 100% eat back, up your base from 1600.
  • thaylecarter
    thaylecarter Posts: 10 Member
    I learned you can eat whatever you want just don't eat too much. Like you can have a hot dog or a slice of pizza but just one. You should drink water, a lot of water before you eat and immediately after you eat that way you'll stay full longer. You have to drink a whole lot of water.
  • MakePeasNotWar
    MakePeasNotWar Posts: 1,329 Member
    I have somewhat similar stats, and rather than eat a tiny number of calories on non-exercise days, I try to meet a weekly calorie goal, so I go over on rest days and under on exercise days.
  • arditarose
    arditarose Posts: 15,573 Member
    You have to track the data. MFP gives me 1800 to maintain, but I have found that 1800 might actually be my TDEE. I was pretty sad when I first found out, because I can eat so much more than that. And I want to.

    Anyway, the answer is in the data. And if you find that you really want to eat more, you'll have to adjust your lifestyle and move a bit more too.

    As far as your deficit now goes, 1400 is not easy but it's doable. Mess with your food choices and macros. You can get a decent day of food in with 1400.
  • PAV8888
    PAV8888 Posts: 14,378 Member
    edited June 2015
    Based on your activity level and some very basic calculations you are probably looking at a maintenance level above 2100 Cal.

    You may want to go play on scooby's web-site.

    You may also want to use the spreadsheet there to calculate your actual caloric consumption over a period of time.

    If you've been on MFP for a while you should be able to calculate what you've eaten; what you've lost and come up with a reasonable estimate as to your own personal TDEE.

    IF you have the version of Excel required (and are somewhat computer friendly) http://www.myfitnesspal.com/blog/EvgeniZyntx/view/mfp-data-export-tool-the-overview-659927 may provide you with some useful information. --Note: when your first run it it looks like it has crashed and is doing nothing. Have a coffee and come back 10 minutes later. The various tabs will be populated with information.
  • ahoy_m8
    ahoy_m8 Posts: 3,053 Member
    It sounds low to me, too. Try plugging your stats in this http://scoobysworkshop.com/calorie-calculator/.
    The MFP method tells you "calories out" not counting exercise, which as you know, you add separately.
    The TDEE method is "calories out" including exercise (and everything else, hence "T" for "total").

    If you exercise 1-3 hr/wk, select the "light active" setting in scooby. I don't know your age, but that would give you something like 2000 at maintenance. And as others have said, it's an estimate that you have to calibrate by (1) logging "calories in" as accurately as you can and (2) noting weight changes as accurately as you can. I hope you find a maintenance level you can live with and enjoy! Congrats on being 1 lb from goal!
  • maggiekat7
    maggiekat7 Posts: 122 Member
    Thank you for each of these replies. I'll review the scooby site and excel worksheets. My food choices are pretty good, I know that I tend to favour carbs over protein and fats. In May I averaged 59% carb - 24% fat - 18% protein, so there is room for improvement in that area. I'd probably be more sated with more fats and proteins and fewer carbs.

    @PAV8888 - you're absolutely right, I have been losing on 1600/day, and I HAVE been eating my exercise calories (+200 on average) back so maintenance MUST be more than what MFP is telling me. I think it makes sense to put my activity level back and see what happens over the next few weeks.

    Phew. I think I'll go have a snack. ;)
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