Low Calorie Allowance

ukpizzalover wrote: »

Wheelhouse15 wrote: »

It's based on your BMR and a multiplier for activity level so it depends on your weight, sex, and what you put in as your activity level. It's not horribly accurate and you'll have to figure out your own maintenance level as you go really.

Thx,

I assumed it was based on BMR, but the calories in seems very low compared to other diets etc.

MFP is typically lower for two reasons; one people choose a too aggressive goal 2lbs/week while TDEE calculators usually go 20% below TDEE (20% below a 2500 maintenance is only 500 cals, good for 1lb/week). The second and biggest reason is that exercise goals are not included in your caloric goal, this is why MFP adds back calories you burn from exercise and are expected to eat.

So change your goal to 1 lb/week, and eat back the cals burned from exercise and your weekly intake should be pretty close.

As an example say MFP gives you 1450 calories to lose 1 lb/week, and you plan on exercising 5x/week for an average of 400 cals per workout. well MFP will tell you to eat 1450 on the days you don't workout and 1850 on the days you do whereas a TDEE calculator may tell you to eat 1700 everyday regardless if you workout.

So for the week MFP will have you eat 12,150 (1450*2+1850*5) whereas TDEE - will have you eat 11,900 (1700*7) almost the same number of cals for the week (250 dif). The issue in not following MFP is if you don't workout the full 5 days or burn more or less than planned. If that is the case you may lose more or less than your goal, whereas MFP will have you lose your goal amount regardless how much you actually workout.

What many MFPers do is take the low 1450 and not eat back exercise calories which is wrong, if you are not eating them back then your daily activity level should reflect the higher burn with would be covered in the 1700/day above.

gia07 wrote: »

erickirb wrote: »

ukpizzalover wrote: »

Wheelhouse15 wrote: »

It's based on your BMR and a multiplier for activity level so it depends on your weight, sex, and what you put in as your activity level. It's not horribly accurate and you'll have to figure out your own maintenance level as you go really.

Thx,

I assumed it was based on BMR, but the calories in seems very low compared to other diets etc.

MFP is typically lower for two reasons; one people choose a too aggressive goal 2lbs/week while TDEE calculators usually go 20% below TDEE (20% below a 2500 maintenance is only 500 cals, good for 1lb/week). The second and biggest reason is that exercise goals are not included in your caloric goal, this is why MFP adds back calories you burn from exercise and are expected to eat.

So change your goal to 1 lb/week, and eat back the cals burned from exercise and your weekly intake should be pretty close.

As an example say MFP gives you 1450 calories to lose 1 lb/week, and you plan on exercising 5x/week for an average of 400 cals per workout. well MFP will tell you to eat 1450 on the days you don't workout and 1850 on the days you do whereas a TDEE calculator may tell you to eat 1700 everyday regardless if you workout.

So for the week MFP will have you eat 12,150 (1450*2+1850*5) whereas TDEE - will have you eat 11,900 (1700*7) almost the same number of cals for the week (250 dif). The issue in not following MFP is if you don't workout the full 5 days or burn more or less than planned. If that is the case you may lose more or less than your goal, whereas MFP will have you lose your goal amount regardless how much you actually workout.

What many MFPers do is take the low 1450 and not eat back exercise calories which is wrong, if you are not eating them back then your daily activity level should reflect the higher burn with would be covered in the 1700/day above.

This..

Except the majority of MFPer's do eat back their exercise calories, the key is to eat a portion of them back as there is no way to determine exact calorie burns through any method such as cardio machines, HRM's, etc. (they are just rough estimates). Eating too many of them back can cut into one's deficit. So choose wisely on how many you may need to eat back if you use the MFP method and not using the TDEE method mention above.

Exactly, the best thing you can do is just log and monitor as best you can and determine your actual TDEE based on these observations. Everything is a big estimate and nothing is for sure but you can certainly get close to reality if you are careful and consistent.

erickirb wrote: »

ukpizzalover wrote: »

gia07 wrote: »

Except the majority of MFPer's do eat back their exercise calories, the key is to eat a portion of them back as there is no way to determine exact calorie burns through any method such as cardio machines, HRM's, etc. (they are just rough estimates). Eating too many of them back can cut into one's deficit. So choose wisely on how many you may need to eat back if you use the MFP method and not using the TDEE method mention above.

I use a Fitbit Charge HR for when I go running and walking, and I have a polar chest HR monitor for my strength training.

Thx for the replies Gia

Just an FYI, but HRMs will not be even close to accurate for cals burned from lifting. The calculation in an HRM assumes steady state cardio, the further on the spectrum you move from that the less accurate (Lifting is on the opposite end of the spectrum from steady state cardio)

Very true, and lifting overhead causes a large increase in heart rate just to stabilize pressure but has no substantial increase in calories burned, however, a caloric burn algorithm associated with HR will spike calories burned but the error will depend on the length of the overhead work and how long it takes your HR to return to normal etc. I would just throw out any HR related calorie burns for weight workout since they will be way off.

I don't know your stats and goals, but I think 1540 is probably too low to properly fuel you if you are active. Have you tried tracking what you eat now and then cutting back in increments to find what amount works best for you?