Daily recommendation, please help to set them properly.
cinnamonnek
Posts: 31 Member
Hi there.
I have just started to use MFP and counting intake of my calories. I have a problem to set proper amount of my goals.
At the moment they look like this:
And I do feel that they are not correct. I looked into some articles but for me (not an expert!) they are not that clear
and really confusing (numbers numbers how to count them right!?). I'm 28, obese, doing office job so... sitting mostly. I do use cross trainer at home 4-5 times a week for 40-45 minutes and do plan to start Zumba at home too. Wanted to stay around 1300 kcal a day as I tried 1000kcal -1200 kcal and I was feeling real dizzy after...
Can anyone help me with setting those goals properly?
Michaelle
xxx
I have just started to use MFP and counting intake of my calories. I have a problem to set proper amount of my goals.
At the moment they look like this:
- Calories -1300
- Carbs - 163
- Fat- 43
- Protein - 65
- Sodium - 2300
- Sugar -45
And I do feel that they are not correct. I looked into some articles but for me (not an expert!) they are not that clear
and really confusing (numbers numbers how to count them right!?). I'm 28, obese, doing office job so... sitting mostly. I do use cross trainer at home 4-5 times a week for 40-45 minutes and do plan to start Zumba at home too. Wanted to stay around 1300 kcal a day as I tried 1000kcal -1200 kcal and I was feeling real dizzy after...Can anyone help me with setting those goals properly?
Michaelle
xxx
0
Replies
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I'm not an expert but to me your breakdown looks good. Since you're doing just cardio exercise, you need those carbs to keep you from running out of energy. If you switch to more strength-focused workouts, swap out of some of those carbs for protein. You'll want to do that at some point (ie trade zumba for Jillian or someone that uses weights in the workouts, or go all-out with a strength training program) to preserve your muscle mass while you drop fat, but don't worry about it at first. Your current program is juuust fine
If those are your MFP numbers, remember that they do not include calories you burn through exercise, so you are expected to eat those back. The trick is making sure you do not overestimate how many calories you burn with your exercise. Try 5 cals/minute, if you're starting out at a high weight that should be a solidly conservative estimate.0 -
Your targets will likely be closer to this (and you will still lose weight):
•Calories - 1800-2000
•Dietary Fat - a minimum of 0.25 - 0.35 grams per 1 lb. bodyweight if obese
•Protein - 0.40 - 0.60 grams per 1 lb. bodyweight if obese
•Carbs - fill in the remaining calorie intake with a rich variey of nutritious, high fiber foods
Too little calories is counterproductive. You will lose muscle and likely not be getting enough nutrients and/or hitting your macronutrient minimums on a daily basis.0 -
Your targets will likely be closer to this (and you will still lose weight):
•Calories - 1800-2000
•Dietary Fat - a minimum of 0.25 - 0.35 grams per 1 lb. bodyweight if obese
•Protein - 0.40 - 0.60 grams per 1 lb. bodyweight if obese
•Carbs - fill in the remaining calorie intake with a rich variey of nutritious, high fiber foods
.
And you said this not knowing the OP's weight, height, age or anything else..... Just no...... I would rapidly gain weight on 2000 calories a day, despite the fact that I work out 5 days a week and do a lot of strength training and some cardio. At my age and weight too many calories, regardless of how much fat and protein it has, is just too many calories to lose weight....0 -
Your targets will likely be closer to this (and you will still lose weight):
•Calories - 1800-2000
•Dietary Fat - a minimum of 0.25 - 0.35 grams per 1 lb. bodyweight if obese
•Protein - 0.40 - 0.60 grams per 1 lb. bodyweight if obese
•Carbs - fill in the remaining calorie intake with a rich variey of nutritious, high fiber foods
.
And you said this not knowing the OP's weight, height, age or anything else..... Just no...... I would rapidly gain weight on 2000 calories a day, despite the fact that I work out 5 days a week and do a lot of strength training and some cardio. At my age and weight too many calories, regardless of how much fat and protein it has, is just too many calories to lose weight....
I'm not going to ask an obese woman her weight if she did not feel comfortable giving that information in her detailed opener. She gave her age and activity level. Height and anything else doesn't directly affect TDEE.
And no, you probably wouldn't rapidly gain weight at 1800-2000 calories per day with the correct macros. You're likely just logging wrong or not lifting a finger for activity.-1 -
Hi guys.
Thanks for answers.
I heard once from friend, that I am not eating enough, but I always feel real guilty when I try to push my calories up. In my mind less calories, less meals = less pounds. When I checked my weight last time I was around 211Ib (96kg) and I am 5.44 tall (166cm), as I said, I'm 28 years old, doing office job (so 9-10h in front of computer). I try to exercise every day. If I can't every day I try to push cardio at least 4-5 times a week. Want to add Zumba. With time and weight loss I plan to get gym membership. For now I'm to embarrassed. I do struggle with carbs.0 -
Depending on your bodyfat %, your maintenance calories are roughly 2100 to 2400 cals/day at your current weight.
In order to lose weight safely, you would cut 10-20% off of that figure.
So 1300 calories per day would be way too drastic of a cut.
Look here for bodyfat% ranges and let us know where you fall if you are comfortable telling us:
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I see myself between 40 -45%
I uploaded picture that I took just now.
I want to drop my weight healthy. Not by cutting ridiculous amount of intake
Thanks guys for all of your help
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cinnamonnek wrote: »Hi guys.
Thanks for answers.
I heard once from friend, that I am not eating enough, but I always feel real guilty when I try to push my calories up. In my mind less calories, less meals = less pounds.
While that's true in the short term, in the long term you want to preserve your lean body mass. If you lose weight without using exercise to challenge your muscles to stick around, they will vanish along with the fat and your metabolism will slow, making it harder and harder to lose weight. Less meals = less pounds yes, but less pounds <> less SIZE. Remember that part
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cinnamonnek wrote: »Hi guys.
Thanks for answers.
I heard once from friend, that I am not eating enough, but I always feel real guilty when I try to push my calories up. In my mind less calories, less meals = less pounds. When I checked my weight last time I was around 211Ib (96kg) and I am 5.44 tall (166cm), as I said, I'm 28 years old, doing office job (so 9-10h in front of computer). I try to exercise every day. If I can't every day I try to push cardio at least 4-5 times a week. Want to add Zumba. With time and weight loss I plan to get gym membership. For now I'm to embarrassed. I do struggle with carbs.
Edited because it didn't post my response...
I used to live by that mentality, but now I stick to my macros instead of struggling to keep at 1200 calories a day. Yes, my calorie intake has increased, but I focus on hitting macros and find that the calorie count each day just nicely falls into place. Your body needs proper nutrients to function, especially so if you are exerting yourself with workouts 0 -
cinnamonnek wrote: »I see myself between 40 -45%
I want to drop my weight healthy. Not by cutting ridiculous amount of intake
Thanks guys for all of your help
With more information, your maintenance calories are roughly 1850/day if sedentary, and 2130/day if lightly active.
Subtract a safe 10-20% and you get 1,480-1,665 cals/day if you are Sedentary and 1,704 to 1,917 cals/day if you are lightly active.0 -
cinnamonnek wrote: »Hi guys.
Less meals = less pounds yes, but less pounds <> less SIZE. Remember that part
I need to remember!berriboobear wrote: »I used to live by that mentality, but now I stick to my macros instead of struggling to keep at 1200 calories a day. Your body needs proper nutrients to function, especially so if you are exerting yourself with workouts
Berriboobear - yeah, that is why I joined to MFP to find the right way to drop body mass. Hope I can do it!
With more information, your maintenance calories are roughly 1850/day if sedentary, and 2130/day if lightly active.
Subtract a safe 10-20% and you get 1,480-1,665 cals/day if you are Sedentary and 1,704 to 1,917 cals/day if you are lightly active.
What about the recommendation of carbs, fat, sodium etc? How I can find how much I can get of those?0 -
I tried MFPs macros I also have a desk job and it just wasnt working for me.
I cut my calories dow to 1200-1500 depending on if I worked out I got closer to 1500
Dietary Fat - a minimum of 0.25 grams per 1 lb. bodyweight
Protein - 0.40 - 0.60 grams per 1 lb. bodyweight if obese
Carbs less than 50g
Cutting the carbs is what really made the difference for me, I have been loosing weight rapidly ever sense. Good luck0 -
Hey! I'm 5'5 3/4 almost 5'6 and I started at 235 lbs... I do 1550 calories a day and that usually keeps me full...I say usually because I get really hungry when my monthly friend comes to visit DARN her! In 2 months I'm down 15 lbs. I do Zumba once or twice a week and I strength train 3 times a week I also try to walk or bike on the days I don't do Zumba. I usually don't eat back the calories I burn either. I would suggest you be around 1500 - 1600 seeing as you are fairly close to my size.0
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With more information, your maintenance calories are roughly 1850/day if sedentary, and 2130/day if lightly active.
Subtract a safe 10-20% and you get 1,480-1,665 cals/day if you are Sedentary and 1,704 to 1,917 cals/day if you are lightly active.
How are you calculating these numbers?0 -
Your targets will likely be closer to this (and you will still lose weight):
•Calories - 1800-2000
•Dietary Fat - a minimum of 0.25 - 0.35 grams per 1 lb. bodyweight if obese
•Protein - 0.40 - 0.60 grams per 1 lb. bodyweight if obese
•Carbs - fill in the remaining calorie intake with a rich variey of nutritious, high fiber foods
.
And you said this not knowing the OP's weight, height, age or anything else..... Just no...... I would rapidly gain weight on 2000 calories a day, despite the fact that I work out 5 days a week and do a lot of strength training and some cardio. At my age and weight too many calories, regardless of how much fat and protein it has, is just too many calories to lose weight....
I'm not going to ask an obese woman her weight if she did not feel comfortable giving that information in her detailed opener. She gave her age and activity level. Height and anything else doesn't directly affect TDEE.
And no, you probably wouldn't rapidly gain weight at 1800-2000 calories per day with the correct macros. You're likely just logging wrong or not lifting a finger for activity.
What?? Did you just say height doesn't matter? I beg to differ....two women at the same weight and activity level who are different heights certainly cannot eat the same number of calories.0 -
OP, going too low is a recipe for disaster. It is so easy to burn out when you are pushing yourself that hard, and you risk losing extra muscle mass that way. I am your height, 135 lbs, and I would starve on 1200 cals a day! I usually eat 1400-1600.
I think you have already gotten good advice on the numbers. All I would add is that everyone is different when it comes to which macros fill them up best. I find increasing my protein a bit over the MFP recommendation helped me feel more satisfied with the calories I was eating. So I increased my protein a little and reduced the carbs a little. Other people need more carbs or more fat to keep from feeling deprived. So partially you need to find the combo that works best for you. I tend to think of the protein and fat numbers as minimums or goals, and then let the carbs fall where they may Good luck! 0 -
Your targets will likely be closer to this (and you will still lose weight):
•Calories - 1800-2000
•Dietary Fat - a minimum of 0.25 - 0.35 grams per 1 lb. bodyweight if obese
•Protein - 0.40 - 0.60 grams per 1 lb. bodyweight if obese
•Carbs - fill in the remaining calorie intake with a rich variey of nutritious, high fiber foods
.
And you said this not knowing the OP's weight, height, age or anything else..... Just no...... I would rapidly gain weight on 2000 calories a day, despite the fact that I work out 5 days a week and do a lot of strength training and some cardio. At my age and weight too many calories, regardless of how much fat and protein it has, is just too many calories to lose weight....
I'm not going to ask an obese woman her weight if she did not feel comfortable giving that information in her detailed opener. She gave her age and activity level. Height and anything else doesn't directly affect TDEE.
And no, you probably wouldn't rapidly gain weight at 1800-2000 calories per day with the correct macros. You're likely just logging wrong or not lifting a finger for activity.
Hole cow, your really are a bit self righteous, or do you just think you know it all? You don't know anything about anyone on this site, unless they tell you...... And don't assume - I suppose you know what it stands for? LOL....Ignorance is probably bliss.....-3 -
Your targets will likely be closer to this (and you will still lose weight):
•Calories - 1800-2000
•Dietary Fat - a minimum of 0.25 - 0.35 grams per 1 lb. bodyweight if obese
•Protein - 0.40 - 0.60 grams per 1 lb. bodyweight if obese
•Carbs - fill in the remaining calorie intake with a rich variey of nutritious, high fiber foods
.
And you said this not knowing the OP's weight, height, age or anything else..... Just no...... I would rapidly gain weight on 2000 calories a day, despite the fact that I work out 5 days a week and do a lot of strength training and some cardio. At my age and weight too many calories, regardless of how much fat and protein it has, is just too many calories to lose weight....
I'm not going to ask an obese woman her weight if she did not feel comfortable giving that information in her detailed opener. She gave her age and activity level. Height and anything else doesn't directly affect TDEE.
And no, you probably wouldn't rapidly gain weight at 1800-2000 calories per day with the correct macros. You're likely just logging wrong or not lifting a finger for activity.
What?? Did you just say height doesn't matter? I beg to differ....two women at the same weight and activity level who are different heights certainly cannot eat the same number of calories.
I said that height doesn't directly affect TDEE.
Go here using a computer (not your cell) and input her basic info on page 2: http://www.1percentedge.com/ifcalc/
Play with the height and see if TDEE budges.0 -
Your targets will likely be closer to this (and you will still lose weight):
•Calories - 1800-2000
•Dietary Fat - a minimum of 0.25 - 0.35 grams per 1 lb. bodyweight if obese
•Protein - 0.40 - 0.60 grams per 1 lb. bodyweight if obese
•Carbs - fill in the remaining calorie intake with a rich variey of nutritious, high fiber foods
.
And you said this not knowing the OP's weight, height, age or anything else..... Just no...... I would rapidly gain weight on 2000 calories a day, despite the fact that I work out 5 days a week and do a lot of strength training and some cardio. At my age and weight too many calories, regardless of how much fat and protein it has, is just too many calories to lose weight....
I'm not going to ask an obese woman her weight if she did not feel comfortable giving that information in her detailed opener. She gave her age and activity level. Height and anything else doesn't directly affect TDEE.
And no, you probably wouldn't rapidly gain weight at 1800-2000 calories per day with the correct macros. You're likely just logging wrong or not lifting a finger for activity.
Hole cow, your really are a bit self righteous, or do you just think you know it all? You don't know anything about anyone on this site, unless they tell you...... And don't assume - I suppose you know what it stands for? LOL....Ignorance is probably bliss.....
I do know more than you on this topic, that is certainly clear.-1 -
If your not really sure where to start, or dont want to micro manage your nutrition, stick with the guided setup.
You should not be looking to lose more than 2 lbs./week without medical supervision. This equates to 700 cals/day, max.
Your TDEE based on your stats is ~ 2060 to maintain weight, so you shouldn't be looking to go below 1360 currently. This is gross intake, not net. As you lose, you can recalculate with MFP's guided setup, and it will adjust downward until you hit the safe floor of 1200/day.
You want ~ 1g protein/kg of body weight, to maintain muscle mass while in a deficit. For your stats, thats ~ 95g/day. If you go with a typical TDEE-20% setup, your targets are:
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 137.1 95 84.4 42 - 53 1688
... according to this popular calculator : http://iifym.com/iifym-calculator/
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Thanks!All I would add is that everyone is different when it comes to which macros fill them up best. I find increasing my protein a bit over the MFP recommendation helped me feel more satisfied with the calories I was eating.
I do struggle with carbs I might overeating them, as I really like some nice pasta with protein or bread. I can drop fats easily but sometimes with no protein I just do feel dizzy 
If your not really sure where to start, or dont want to micro manage your nutrition, stick with the guided setup.
You want ~ 1g protein/kg of body weight, to maintain muscle mass while in a deficit. For your stats, thats ~ 95g/day. If you go with a typical TDEE-20% setup, your targets are:
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 137.1 95 84.4 42 - 53 1688
... according to this popular calculator : http://iifym.com/iifym-calculator/
I want to do some macros, just do not know yet - how that's why this topic is open Want to learn how to calculate everything myself, not guessing
Thank you guys for all of your advice
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Okay, I've been around for a while and I find this thread confusing! OP, MFP uses the NEAT system to set your calorie goal - taking a set number of calories from your BMR plus your regular daily activity and creating your deficit. So if you said you're sedentary, it took your other stats and gave you a calorie goal of say 1200. (This is the lowest it will go, but not necessarily how low you should go, hence your dizziness, etc.) Then, when you enter your purposeful exercise, it allots you more calories - say 400. So you would eat a total of 1600 calories that day and still be in a deficit. A lot of the calorie recommendations you've gotten come from TDEE calculators which use a different equation, that includes your BMR, regular daily life AND purposeful exercise, and then takes a deficit from that. So say your TDEE is 2000. Subtract a 20% deficit, and that's 1600 calories a day. (The TDEE method assumes your weekly activity is constant so you would eat the same amount daily, whether you exercise or not. MFP has you eating a different amount each day based on what you've done.) Basically though, it's roughly the same number of calories eaten each day, 1600, but it's coming at that amount from two different directions.
I would perhaps start by eating your 1300 PLUS whatever exercise calories you add in and see how you feel. Keep in mind that beginning a new routine like may cause some water retention and mask weight loss, so give it a few weeks and see how your energy levels are and what your weight loss is like. For ease of use, you can set your diary up with 40% carbs and 30% for fats and protein. Best of luck!0 -
Your targets will likely be closer to this (and you will still lose weight):
•Calories - 1800-2000
•Dietary Fat - a minimum of 0.25 - 0.35 grams per 1 lb. bodyweight if obese
•Protein - 0.40 - 0.60 grams per 1 lb. bodyweight if obese
•Carbs - fill in the remaining calorie intake with a rich variey of nutritious, high fiber foods
.
And you said this not knowing the OP's weight, height, age or anything else..... Just no...... I would rapidly gain weight on 2000 calories a day, despite the fact that I work out 5 days a week and do a lot of strength training and some cardio. At my age and weight too many calories, regardless of how much fat and protein it has, is just too many calories to lose weight....
I'm not going to ask an obese woman her weight if she did not feel comfortable giving that information in her detailed opener. She gave her age and activity level. Height and anything else doesn't directly affect TDEE.
And no, you probably wouldn't rapidly gain weight at 1800-2000 calories per day with the correct macros. You're likely just logging wrong or not lifting a finger for activity.
Hole cow, your really are a bit self righteous, or do you just think you know it all? You don't know anything about anyone on this site, unless they tell you...... And don't assume - I suppose you know what it stands for? LOL....Ignorance is probably bliss.....
What's wrong with you? I'm going to assume you got something personal going on with @sixxpoint because otherwise your comments dont make sense. Dont hijack someone's thread for your personal agenda.
On the subject, his assumptions were justified and generally accurate as I think it was very appropriate not to ask the OP her weight if she did not reveal it herself. His recommendations, also, were very appropriate and accurate. I dont know you or him, but I've seen A LOT of posts by @sixxpoint and his advice is always very knowledgeable and accurate.0
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