Exercise Calories and Total Caloric Intake

Your NET calories (on your home page) should be as close to the daily goal MFP set for you as possible.

Your REMAINING calories (on your homepage and food diary page) should be as close to zero as possible.

MFP builds in a deficit for you based on the information you gave it: height, weight, lifestyle, goal weight loss, etc.. All you need to do is follow the calorie goals it gives you.

you need to eat some of them- i'll put it this way, having only eaten 1300 calories for the day, and burning 910, you'll only ahve taken in 390cals for the day, not good for your body. You'll probably loose initally for a short time doing that but it would stop because your body would recognize it's not getting enough calories and start holding onto the bad stuff to survive so you'd stop loosing weight. eat em! get at least close to 1200. This is easy to do when you're eating healthy fats, whole grains etc

I have this problem too. I can't even eat the daily calories let alone when I do exercise. I usually have between 500- 900 calories left to eat at the end of each day. I need help figuring out how to consume so many calories.

I'm new to this website, can someone please help me out. It says that I am supposed to intake 1200 calories a day. I haven't ate dinner yet and I'm already at that number. Is there already some kind of normal daily activity factored into that 1200 number or do I need to work out extra long to balance it out so I have only had 1200 calories today. Sorry if the question is confusing.

I'm new to this website, can someone please help me out. It says that I am supposed to intake 1200 calories a day. I haven't ate dinner yet and I'm already at that number. Is there already some kind of normal daily activity factored into that 1200 number or do I need to work out extra long to balance it out so I have only had 1200 calories today. Sorry if the question is confusing.

First, make sure your cal goal is appropriate for you. Might help to read these threads:

http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

ladyhawk, thanks for posting these links (again) after the day I had today I went and REALLY read them and adjusted accordingly. I reset my deficit to 1lb a week, whereas it was 1.5lbs.

I'm going to assume I haven't been eating enough (once again! you know habits are hard to break!) and trust in the MFP system.

I do have a question for you or anyone for that matter.

If I lost overall about an inch (a full inch in some places a quarter in others) yet my BF% went up a point and the scales stayed the same do you think my body was pulling from the muscle to burn energy considering I -may- not have been eating enough?

Just trying to figure out why my numbers are so all over the place.

I couldn't say for sure, but yes, that's the likely scenario. If BF% goes up, but you are smaller in measurements and weight, you likely lost lean body mass, which would most likely be muscle.

I would also make sure you're meeting your macro goals (protein/fat/carbs). MFP's default protein is on the low end of what's recommended, so you may want to increase it slightly (as long as you don't have kidney/gout issues). The default is 15, might try increasing by 5-10 and decreasing carbs by that amount and see how you do with that.

Also, if you aren't already, incorporate some strength/resistance training - that can help maintain muscle mass.

It's a learning process (and, for many of us, a deprogramming process lol). Just have to keep working at it.

Thanks- Late last night I went and looked at my BMR which MFP sayis is 1601, I figured that setting my goals to anything under 1lb a week takes me under that number. I'm assuming I'm right by changing it... :huh:

As far as resistance training goes, I've been hitting that --hard-- that is one of the reasons I have found this so frustrating. I posted this yesterday asking for help, but it must have gotten lost in all the other days posts--

Ht: 5'9"
Wt: 197lbs (no change since 4-29)
BF: 45% (44% on 4-29)
Visceral Fat: 7 (which my trainer says is excellent)

Arm- 13 1/2
Chest:39 1/2 (down 1")
Hips: 43
Thigh: 28 (down 1/4")
Calf:16 (down 1/2")


Everyday: 15 minute mile done twice on the elliptical/ resistance 5

100 x60lb ab crunch machine

Non Train days: 1min planks --3 times

Train days: (everything is 2 sets, 15reps)
Chest Press: 40-55lb
Shoulder Press: 25-30lb
Seated Row: 65-70lb
Seated Dip: 70-80lb
Lat Pull: 60-70lb
Back Extens: 55-70lb
Bicep Curl: 25-35lb
**Leg Weight is low due to lateral release in Oct.**
Leg Ext: 25lb
Leg Curl: 30-40lb
Hip Adduct: 60-70lb
Leg Press: 100-125lb

Battling Ropes: 4:00min sprint (doubles, sides, singles)

My trainer today said I'm going to have to play around with my diet. I'm the strongest female client he has its now time to look like I am.