Calorically Confused

cortesd
cortesd Posts: 58 Member
edited November 2024 in Food and Nutrition
I admit I may not be the sharpest tool in the shed, so this question may come across as seriously stupid, but here it goes:

After realizing that my eating around 2100 calories a day had bumped my weight up to 145 (about 10 lbs more than I prefer to weigh), I looked at a load of online calorie calculators. Indeed, the calculators agreed that if I wanted to continue to weigh 145 then keep eating the 2100 calories. Not where I wanted to be...

So, I changed the weight number to 135, leaving all the other fields the same. The calorie count came in at 1700. So, if I eat 1700 calories a day (or net 1700 with exercise) I should eventually weigh 135, right?

This is where the confusion comes in: When I mess with these calculators telling them I want to go from 145 to 135 (ie actively lose weight), the calorie count is anywhere from 1300 to 1500? Is the lower calorie count just a way to speed up the loss so I won't get frustrated? Cuz when I put in that I want to maintain at 135, the count goes back up to 1700. Isn't eating 1700 calories a 400 calorie deficit already?

Have I confused you yet? :p

Replies

  • blankiefinder
    blankiefinder Posts: 3,599 Member
    The closer you get to goal, the longer your strategy would take. So if your maintenance calories is 2100 and your maintenance calories at goal is 1700 you would have a 400 calorie deficit, just under one pound per week starting out. When you're half way to goal, that would be a deficit of 200 calories, and less than half a pound per week. 3/4 of the way would be a deficit of 100 calories, less than a pound per month, and so on. Imagine the loss rate at a 25 calorie per day deficit?
  • FitFitzy331
    FitFitzy331 Posts: 308 Member
    It sounds like you're overthinking this. Just type in your current weight into MFP, type that you want to lose 10lbs, select a 0.5lb/week loss rate and try to eat that number of calories + any exercise calories you earn.

    If 1700 is what you'd need to maintain the weight you want then yes, eating that consistently will eventually get you there. The 1300-1500 would just be a deficit depending on how fast you want to get to your goal weight. Since you only have 10lbs to lose, 0.5-1lb/week is all you should be aiming to lose safely.
  • lynn_glenmont
    lynn_glenmont Posts: 10,106 Member
    blankiefinder wrote: »
    The closer you get to goal, the longer your strategy would take. So if your maintenance calories is 2100 and your maintenance calories at goal is 1700 you would have a 400 calorie deficit, just under one pound per week starting out. When you're half way to goal, that would be a deficit of 200 calories, and less than half a pound per week. 3/4 of the way would be a deficit of 100 calories, less than a pound per month, and so on. Imagine the loss rate at a 25 calorie per day deficit?

    ^^This.

    Also, OP, you say
    So, if I eat 1700 calories a day (or net 1700 with exercise) I should eventually weigh 135, right?
    I can't be sure without knowing what calculators you used, but most online calculators other than MFP give you a number that already accounts for exercise calories, so if you're going to use 1700 as a daily calorie goal, you probably should not be eating back exercise calories. (I'm assuming you responded accurately to whatever questions the calculators asked about your exercise habits.)
  • TeaBea
    TeaBea Posts: 14,517 Member
    Not all calculators are created equal and they are all estimates.

    Take MFP for example: you put your stats in and then give them a weekly loss goal. MFP gives you that deficit based upon 1/2 pound, 1 pound etc. AND that goal is before exercise.

    Scoobys is another calculator that includes exercise & you plug in a percentage for the deficit. Sometimes it apples and oranges.

    1300 will get you there quicker.........however, there is a trade-off. Large deficits make it harder for your body to support existing lean muscle.

    If you are patient enough for 1700 (your future maintenance) ....good for you! That gives you lots of practice for "how much do I eat now?"
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    cortesd wrote: »
    When I mess with these calculators telling them I want to go from 145 to 135 (ie actively lose weight), the calorie count is anywhere from 1300 to 1500? Is the lower calorie count just a way to speed up the loss so I won't get frustrated? Cuz when I put in that I want to maintain at 135, the count goes back up to 1700. Isn't eating 1700 calories a 400 calorie deficit already?

    Yes, the lower calorie totals are simply a way to accelerate the weight loss. Generally speaking, a deficit of 3,500 calories will result in one pound lost. If you eat 1,500 calories a day, you'll lose a pound in about six days (3,500 divided by 600). If you eat 1,700 calories a day, you'll lose a pound in about nine days (3,500 divided by 400).

    It all depends on how quickly you want to lose the weight, and a reasonable deficit given your preferences/circumstances. You could even begin at a lower deficit, say 1,900 calories a day, and slowly lower it to 1,700 as you get closer to your goal weight.
  • robertw486
    robertw486 Posts: 2,401 Member
    cortesd wrote: »
    I admit I may not be the sharpest tool in the shed, so this question may come across as seriously stupid, but here it goes:

    After realizing that my eating around 2100 calories a day had bumped my weight up to 145 (about 10 lbs more than I prefer to weigh), I looked at a load of online calorie calculators. Indeed, the calculators agreed that if I wanted to continue to weigh 145 then keep eating the 2100 calories. Not where I wanted to be...

    So, I changed the weight number to 135, leaving all the other fields the same. The calorie count came in at 1700. So, if I eat 1700 calories a day (or net 1700 with exercise) I should eventually weigh 135, right?

    This is where the confusion comes in: When I mess with these calculators telling them I want to go from 145 to 135 (ie actively lose weight), the calorie count is anywhere from 1300 to 1500? Is the lower calorie count just a way to speed up the loss so I won't get frustrated? Cuz when I put in that I want to maintain at 135, the count goes back up to 1700. Isn't eating 1700 calories a 400 calorie deficit already?

    Have I confused you yet? :p


    You can figure it out a lot of different ways, but since you are here at MFP set your loss goal, log any exercise, and log your food. It's fairly close for most people, and after some time you can adjust if needed.

    Being you're not very large, going for 1/2 pound a week or so will give you more options on food and keep you closer to the normal maintenance calories for your final weight goal.
  • OsricTheKnight
    OsricTheKnight Posts: 340 Member
    cortesd wrote: »
    So, I changed the weight number to 135, leaving all the other fields the same. The calorie count came in at 1700. So, if I eat 1700 calories a day (or net 1700 with exercise) I should eventually weigh 135, right?

    Technically true but highly unlikely to be successful. You're working with too many estimates - an estimate of what you burn, an estimate of what you eat, an estimate of what you'd like to weigh. More than likely you'd think you're eating 1700 calories and you'd really be eating 1900-2100 ... which would keep you at practically the same weight you already are.

    Osric

  • cortesd
    cortesd Posts: 58 Member


    OsricTheKnight wrote: »
    cortesd wrote: »
    So, I changed the weight number to 135, leaving all the other fields the same. The calorie count came in at 1700. So, if I eat 1700 calories a day (or net 1700 with exercise) I should eventually weigh 135, right?

    Technically true but highly unlikely to be successful. You're working with too many estimates - an estimate of what you burn, an estimate of what you eat, an estimate of what you'd like to weigh. More than likely you'd think you're eating 1700 calories and you'd really be eating 1900-2100 ... which would keep you at practically the same weight you already are.

    Osric

    So, how do I NOT estimate? I'd love to get exact numbers of my burns and calories, but unsure how to do so. I weigh my foods, use a heart rate strap for cardio then subtract 20% from the calorie burn listed and do my best not to eat back calories, buy maybe that's not the best approach?
  • pondee629
    pondee629 Posts: 2,469 Member
    cortesd wrote: »

    OsricTheKnight wrote: »
    cortesd wrote: »
    So, I changed the weight number to 135, leaving all the other fields the same. The calorie count came in at 1700. So, if I eat 1700 calories a day (or net 1700 with exercise) I should eventually weigh 135, right?

    Technically true but highly unlikely to be successful. You're working with too many estimates - an estimate of what you burn, an estimate of what you eat, an estimate of what you'd like to weigh. More than likely you'd think you're eating 1700 calories and you'd really be eating 1900-2100 ... which would keep you at practically the same weight you already are.

    Osric

    So, how do I NOT estimate? I'd love to get exact numbers of my burns and calories, but unsure how to do so. I weigh my foods, use a heart rate strap for cardio then subtract 20% from the calorie burn listed and do my best not to eat back calories, buy maybe that's not the best approach?

    I don't think you can be EXACT. Life isn't a science, it's an art. Your calorie intake, estimate, calorie burn, more of an estimate. Your weight at any given time will fluxuate for reasons incomprehensible. Over the longer term, the extimates, if done properly, will even out and come closer to true.

    Regarding eating the calories needed to maintain your target weight: I raised this question a while ago. Although it seems to make sense, on paper, you must eat at a calorie deficit to your goal weight to reach it. Eating at maintinence for your goal weight will always leave you tantilizingly close.
  • cortesd
    cortesd Posts: 58 Member
    Thanks for all the replies. I must be doing something right since the scales are starting to move in the downward direction! I'll just keep doing what I'm doing and try not to "over think" it. :)
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