IIFYM or MFP goals?
raven56706
Posts: 918 Member
So I'm looking to lose weight and starting to monitor my food intake. setting my goals to losing 1.5 lbs a week. Now mfp has me at 1600 calories a day with 4 days of working out. Im sure iIFYM has more calories. unsure what to go with.
my workouts consists of weight lifting and 10 minute cardio at the end.
what is your opinion on the best to follow?
my workouts consists of weight lifting and 10 minute cardio at the end.
what is your opinion on the best to follow?
0
Replies
-
I use a variation of IIFYM personally
there difference between the 2 is that MFP will give you a lower calorie goal and then gives you calories for exercising (Net Thermogenesis) - whereas at least for me IIFYM doesn't change depending on how much I work out0 -
raven56706 wrote: »So I'm looking to lose weight and starting to monitor my food intake. setting my goals to losing 1.5 lbs a week. Now mfp has me at 1600 calories a day with 4 days of working out. Im sure iIFYM has more calories. unsure what to go with.
my workouts consists of weight lifting and 10 minute cardio at the end.
what is your opinion on the best to follow?
The MFP goal does not include your exercise. I know that the page asks how many times per week and how many minutes but it's not actually factored in. When you exercise you need to log it and then eat the calories (or a portion at least.)
In the end, it comes down to personal preference.3 -
some have told me right now not to go by macros but to just do calories. i just dont know how to put in my weight lifting exercise calories. Its all a guestimate but want to make sure im not starving myself.0
-
My opinion, for someone starting to monitor food intake and aiming to lose weight, is to use MPF's recommended calorie target. Start simple. Achieve your goal. Then, as you learn about the foods you're eating and how they make you feel, you will be perhaps interested in the nutritional composition of your diet. But keep it simple to start. That's just my opinion.4
-
You can do both. IIFYM is really just where your macros fall in your calorie allowance. If you are referring to a different number of calories given by the IIFYM website that happens because they use a slightly different method to calculate your TDEE. Use whichever calorie goal you want and in a month or so check how much you have lost and adjust. I do not recommend using MFP's default macro values if you are focusing on lifting weights because the protein is too low. I use MFP's calorie recommendations. Then change my macros for 1 gram of protein per 1 lb of lean mass, .4 grams of fat per lb/lean, and the rest of my calories go to carbs.1
-
So you are going to need to learn with your exercise what your total calorie burn is so you can understand where to put your deficit. The calculators for either MFP or IIFYM are just estimates and you will have to tweek them. I keep myself at about a 20% deficit overall when I'm cutting. I count macros specifically when I cut so I can keep my protein intake really high to preserve as much muscle as possible and keep my fat intake around 18-20% of overall calories.0
-
CasperNaegle wrote: »So you are going to need to learn with your exercise what your total calorie burn is so you can understand where to put your deficit. The calculators for either MFP or IIFYM are just estimates and you will have to tweek them. I keep myself at about a 20% deficit overall when I'm cutting. I count macros specifically when I cut so I can keep my protein intake really high to preserve as much muscle as possible and keep my fat intake around 18-20% of overall calories.
what do you suggest in my situation? i ask because when i first did this a long time ago, i lost alot of weight but i barely exercised. Not to mention when i lost 30 lbs i then began to still follow the mfp estimates but i lost a ton of muscle. I dont want to repeat that. So im trying to keep myself healthy and not damage anything else. I want to look fit and skinny and not skinny fat0 -
They would end up the same in the end if you really exercise as much as you have told the IIFYM calc.
MFP is better if your life is not ordered enough to count on hitting the gym as many times a week as you wish to.
(MFP will give you credit only if you do it)..
Also wanted to add, heavy lifting will help you preserve muscle mass, but not burn a lot of calories that day. (i.e. I really wouldn't count those calories..)
0 -
raven56706 wrote: »So I'm looking to lose weight and starting to monitor my food intake. setting my goals to losing 1.5 lbs a week. Now mfp has me at 1600 calories a day with 4 days of working out. Im sure iIFYM has more calories. unsure what to go with.
my workouts consists of weight lifting and 10 minute cardio at the end.
what is your opinion on the best to follow?
One is a NEAT calculator (MFP) and the other is a TDEE calculator. The difference is where you account for exercise...done correctly, they're 6 of 1, half dozen of the other.1 -
What do you weigh, age, height etc?
I use the MFP but get the IIFYM and don't see a reason really to pick one over the other, so it will be a personal preference. I've bumped my protein % up so I hit 100g of protein daily, but am really only doing cardio. The MFP seems easier to me as I don't work out as regular as I'd like so the calorie add is nice when I do (I do 30 mins of treadmill time every morning, but am random otherwise).0 -
bump.. about this question then
what do you suggest in my situation? i ask because when i first did this a long time ago, i lost alot of weight but i barely exercised. Not to mention when i lost 30 lbs i then began to still follow the mfp estimates but i lost a ton of muscle. I dont want to repeat that. So im trying to keep myself healthy and not damage anything else. I want to look fit and skinny and not skinny fat
0 -
I prefer figuring out my TDEE and then using that. I am not a fan of logging exercise each separate day. I just like a daily average to aim for over the week. The app makes it really easy to see how your week average is shaking out as you log each day.
If you're worried about your TDEE being calculated wrong, rest assured it probably will be
That's because it's an estimate. Just figure it out, eat that for 3-4 weeks, and adjust from there. 2 -
Like @jemhh, I prefer TDEE. My reasoning - I don't like trying to hit a moving target. MFP gives me 1500 calories (for example). I plan my day around this number. I end up doing an extra workout or something, and now I'm supposed to add 500 or so calories into my day. Ugh. Just give me one number for the day, i.e. TDEE.
My number for each and every day is 1960. I can plan for these calories each and every day. It's working for me so far.0 -
What is IIFYM?0
-
What is IIFYM?
If It Fits Your Macros.
It's a way of saying that you can eat whatever you want as long as you meet your macro (protein/fat/carb) goals for the day. It is a common way of eating and there is also a website called IIFYM.com that was started by somebody who follows this eating method.1 -
-
Do you mean IIFYM the web site or IIFYM the eating philosophy?
It's not the same thing.what do you suggest in my situation? i ask because when i first did this a long time ago, i lost alot of weight but i barely exercised. Not to mention when i lost 30 lbs i then began to still follow the mfp estimates but i lost a ton of muscle. I dont want to repeat that. So im trying to keep myself healthy and not damage anything else. I want to look fit and skinny and not skinny fat
This is nothing about the method you choose and all about your size of deficit/rate of weight loss, amount of protein, training/exercise regime.
You can follow MFP method or IIFYM website methods badly or well.1 -
raven56706 wrote: »bump.. about this question then
what do you suggest in my situation? i ask because when i first did this a long time ago, i lost alot of weight but i barely exercised. Not to mention when i lost 30 lbs i then began to still follow the mfp estimates but i lost a ton of muscle. I dont want to repeat that. So im trying to keep myself healthy and not damage anything else. I want to look fit and skinny and not skinny fat
Take a look at Mike Matthews books and websites. He has some great programs. I started out at about 1.2 grams per pound as I cut and have leveled off at 1 gram per pound. I lift heavy max 6 reps / 3 sets. If I get 6 reps I increase the weight. I added muscle in the beginning fairly well. It levels off however as the body wants to burn fat and muscle when you in a deficit. The best you can do is high protein and lift.0 -
To help you choose TDEE or MFP method then consider how much you exercise, how consistent that exercise is week to week and if you prefer to eat the same amount of food daily or a variable amount.
So for me with a very high but extremely variable day to day, week to week, season to season exercise output (some of which MUST be fuelled on the day) and a dislike for a same every day food routine then it's a no brainer that the MFP "eat back exercise calorie" method works best for me.
0 -
I'd use TDEE and just eat that - choose light exercise 1-3h a week.
I like Scooby, personally.
http://scoobysworkshop.com/calorie-calculator/
I wouldn't worry about macros too much though, just try to hit your protein goal.0 -
I'd use TDEE and just eat that - choose light exercise 1-3h a week.
I like Scooby, personally.
http://scoobysworkshop.com/calorie-calculator/
I wouldn't worry about macros too much though, just try to hit your protein goal.
that gives me more than 400 extra calories... maybe i am not eating enough to begin with. Will give this a try for a month and see how it goes0 -
Heres what i was given0
-
Daily calories to maintain weight (TDEE)
2791
Basal Metabolic Rate (BMR)
2029
Daily calories based on goal in step 6
2372
follow the last number right?
0 -
yup
did it give you a breakdown of recommended p/c/f (I know that macros are less important than CICO but knowing what leaves me feeling satiated longer was key in getting my food intake right)0 -
Yes that is a good start, monitor yourself over a few weeks and see what happens. I'd track daily weight, and measure my waist and maybe chest.. That's at least where I hold fat the most. Chances are you will tweek things a bit. How tall are you? How much do you weigh? How active are you?0
-
Use the MFP calorie total but eat whatever foods you want to get there. Doing this you are using both and will achieve many great things.0
-
my height is 5'7
weight 217
im going to the gym with weight lifting for 30 minutes and 10 minutes cardio at the end.0 -
If you are just starting to exercise, I would recommend MFP (i.e. it increases calories when you exercise).
Otherwise you might fall into the trap of 'I exercised great one day, and ate more all week' (ummm...not saying I'm guilty)
IIFYM is great for people who have a good track record of exercising regularly and burning lots of calories.
If your exercise habits are solid a year from now, you can consider switching...
Definitely find a good strength training program you like. I'll put in a plug for Stronglifts 5x50 -
So not everyone is created equal but I'm 5'8" 200lbs. I lift weights (heavy) 5 days a week about an hour give or take. I am in a desk job so my activity most days at work is pretty little. My 20% deficit is right at 1900 calories. The other thing from a food perspective is I weigh everything. Don't use portions or handfuls or even measuring cups. I'm not suggesting you change your numbers as you may be much more active than I am. I just wanted you to be aware of what I found that has worked for me.0
-
Oh I'm also 48 so age is a factor.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions