MFP or IIFYM ??
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lemurcat12 wrote: »lemurcat12 wrote: »What did you tell MFP you want to lose and what is your goal per week? If you get 1200, what do you get with a lower weekly goal (i.e., if that's for 2 lb, what do you get for 1 lb)?
What is your IIFYM number (and am I right that it's a deficit of 20%)?
From these I can tell your maintenance.
1lb is what I set it for which came out to 1240
IIFYM.com website stated at 175lbs - 1400 suggested calories - BMR 1385 - TDEE 1721
So what this means is that MFP is estimating that WITHOUT exercise your maintenance is 1740. (Are you in as sedentary?)
It looks like you did not tell IIFYM that you exercise, so it is estimating your maintenance without exercise as 1721 -- pretty much the same.
The difference is that IIFYM usually does 20% (as mentioned by someone else above you can pick a different number if you prefer), and so that's a smaller cut (344 calories vs. 500).
The numbers are essentially the same.
If you are exercising I'd include that in the IIFYM estimate or add it back when you do it on MFP. I used to use TDEE method (basically IIFYM, but a different calculator) to get a goal and then subtract 500.
I always set everything to sedentary because on days I don't workout or do "intense work" at home - I am what people would term sedentary.
Many times on those 'do nothing' days I still rack up 1700 to 2100 calories burned according to my Polar watch (with no training sessions recorded) - which allocation categories are sitting, standing, or degrees of moving, not laying down.
If I set it for a training session it Always calculates More (and that can be sometimes considered daily activity) because then it is sensing continual heart rate speed and figuring calories burned by that.0 -
extra_medium wrote: »Listen to your body. Start with the TDEE calculated using IIFYM. Reduce that by 10-20%, depending on how aggressive you want to be. Track your weight. If you're not losing, reduce calories by another 10% and go from there...
^ what he said
I really think you're overthinking this
It comes down to the fact that you aren't burning more than you consume. Everyone has to experiment some to get to a number that works for them. On top of that you have to be as accurate as possible with your "calories in" since as you mentioned, the "calories out" part of the equation is always a ballpark figure.
"I really think you're overthinking this" - - I'm sorry, when things aren't working for me I get OCD trying to figure out how to "fix" the problem. I was so excited when I got my Polar watch and had so much hope that it would give me a more accurate information - and that hasn't been what happened.
"It comes down to the fact that you aren't burning more than you consume." - I originally thought that I was suppose to consume less calories than I burned, but from this information on these conversations I'm understanding otherwise.
"On top of that you have to be as accurate as possible with your "calories in" - I am definitely wondering if this is possible, but I am pretty faithful to log all foods (even if I shouldn't have eaten them) (This is one of the things I tell people all the time about logging - be truthful) - but, I have a hard time believing that I could be several hundred to a thousand incorrect data entered on a continual basis.
If I AM not being accurate on food intake - how will that be affected by raising the calories I need to eat?
"Listen to your body. Start with the TDEE calculated using IIFYM. Reduce that by 10-20%, depending on how aggressive you want to be. Track your weight. If you're not losing, reduce calories by another 10% and go from there" - - This is one of the reasons I started being really concerned since TDEE and IIFYM calorie suggestions are so high that I will just keep gaining - I once gained 7lbs over a weekend.0 -
extra_medium wrote: »Listen to your body. Start with the TDEE calculated using IIFYM. Reduce that by 10-20%, depending on how aggressive you want to be. Track your weight. If you're not losing, reduce calories by another 10% and go from there...
^ what he said
I really think you're overthinking this
It comes down to the fact that you aren't burning more than you consume. Everyone has to experiment some to get to a number that works for them. On top of that you have to be as accurate as possible with your "calories in" since as you mentioned, the "calories out" part of the equation is always a ballpark figure.
I once gained 7lbs over a weekend.
That would require a surplus of roughly 25,000 calories. Unless your name is Matt Stonie, I seriously doubt you ate that much in one weekend.0 -
extra_medium wrote: »Listen to your body. Start with the TDEE calculated using IIFYM. Reduce that by 10-20%, depending on how aggressive you want to be. Track your weight. If you're not losing, reduce calories by another 10% and go from there...
^ what he said
I really think you're overthinking this
It comes down to the fact that you aren't burning more than you consume. Everyone has to experiment some to get to a number that works for them. On top of that you have to be as accurate as possible with your "calories in" since as you mentioned, the "calories out" part of the equation is always a ballpark figure.
I once gained 7lbs over a weekend.
That would require a surplus of roughly 25,000 calories. Unless your name is Matt Stonie, I seriously doubt you ate that much in one weekend.
Maybe it was water weight, but I definitely had to find my much larger clothes to wear to work. By the end of the week I was so uncomfortable that I went and bought some new items for work.0 -
Wait... yes, you ARE supposed to consume less calories than your TDEE (aka daily burn). That is true. If you aren't losing, then you're underestimating your calories in CI (food) and need to tighten logging and choosing the right database entries or overestimating CO (exercise). Weight absolutely everything...don't even use measuring spoons. I weigh everything unless it is stock or beverage, and I choose database entries that reflect the packaging information. I always chose the weight options instead of the number/cups option (eg, 50g cookie instead of 2-3 cookies or 1/2 cup cookie)."It comes down to the fact that you aren't burning more than you consume." - I originally thought that I was suppose to consume less calories than I burned, but from this information on these conversations I'm understanding otherwise.
Do this."Listen to your body. Start with the TDEE calculated using IIFYM. Reduce that by 10-20%, depending on how aggressive you want to be. Track your weight. If you're not losing, reduce calories by another 10% and go from there"
TDEE is high because it is combination of all calories burned for the day. You total daily energy expenditure. If you were to eat your TDEE you would simply maintain. You're supposed to cut 250-500 calories from that TDEE number (750, 100 if you have over 50lbs to lose). If you gained 7lb in a week, you certainly didn't gain 7lbs of fat, that's for sure. To have gained 7lbs of fat, you would had to have consumed 24500 calories over your TDEE every day for the week. That 7lbs was most likely fluid retention from starting a new exercise program, that time of the month, too much sodium, dehydration, constipation.....
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I just altered my information in hopes to create better accuracy.
Anybody with a Polar can feel free to view my stats - Every calorie burn information is taken from Polar watch.0
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