Okay. Help me.

No. MFP is set up using the NEAT model, which works in your daily deficit to lose whatever you set your goal at. It does not include exercise calories.

So for example, if your 1400 calories is what you need to lose a pound, you would eat that and any exercise calories you earn. With that being said, it's recommended to only eat 50-75% of exercise calories back because of the database's calorie inflation for exercises. To burn 1400 calories in intentional exercise would take hours.. And would be horribly unhealthy. However, it is likely you burn 1000-1400 calories just by living, depending on your BMR.

You burn a certain number of calories every day, even if you're in a coma (this is your BMR...basal metabolic rate). Normal daily activities like sitting in a chair, driving, shopping, meal prep etc burn more calories (this is your NEAT...non exercise activity thermogenisis which is what mfp uses to calculate calorie allotments). Finally purposeful exercise burns still more calories, which mfp is designed so you eat those, or a portion of those, calories back. All of the above things combine to form what is known as TDEE...total daily energy expenditure.

In order to lose weight, you simply need to eat less than your TDEE. With mfp, you don't need to know your TDEE as they allow a more day to day customized eating formula. Enter your information into your mfp goals, eat the calories it allows you plus at least some of the exercise calories you earn. Gather a month or two of data and assess if you're losing at the rate you picked. Adjust calories up or down at that point to get closer to your weekly average loss goal.

That's it. Eat things you enjoy, just not necessarily in the quantities of past. Protein is great, and many say carbs prior, protein after workouts. But for me, I just eat what I like when I like. I'm also not lifting heavy or doing intense cardio at this point.