Net calories confusion

jooleh26
jooleh26 Posts: 2 Member
in Health and Weight Loss
Hi there,
I'm wondering if anyone could help... after starting using mfp I've taken to weighing absolutely everything I eat in order to keep an accurate account. To lose 1lb a week I was given 2410 daily calories (I have a lot to lose!) very rarely do I go anywhere near that total as I've been averaging around 1000-1200 I know this is probably not enough but I honestly feel like I'm eating more than I did before but more of healthier food. I'm just getting confused as to when I do any exercise it takes my net calories right down. I understand that you're burning off the calories you've consumed but if I added what I'd burnt off to my daily calorie count surely that would defeat the object of the exercise? Like today I've added all my meals in, been for a walk and the net calories are way to low but I don't think I could eat any more than I am doing.
Thanks in advance for any help and advice!

Replies

  • amtyrell
    amtyrell Posts: 1,447 Member
    Mfp is based on Losing before exercise is added in. Eat the calories it gives you and half your exercise calories (it often overestimates).
    You can set to 2lbs but eat. Failure to get enough will hurt longer term. Eat some delicious calorie higher foods . Trust the numbers.
  • TeaBea
    TeaBea Posts: 14,517 Member
    MFP gave you a calorie deficit before exercise. So your calories are 2,410 + exercise calories. But, a couple things to keep in mind. Many calorie burn estimates (in MFP) are generous and larger deficits are more okay when you have lots of weight to lose.

    Eating just 1000-1200 is not enough, it's not healthy. I think you can eat more....you don't have to pick "perfect" foods from a short list of what you are now considering "healthy."

    What macros are you lowest on? Protein is important....focus on that. Dietary fat does not make you fat and is required for so many bodily functions: nuts, nut butters, avocado, olive oil, full fat dairy.

    Have a treat now and again, you are working on lifestyle changes ......losing weight is just step one. Learn portions for "regular" foods too, not just diet foods.
  • jooleh26
    jooleh26 Posts: 2 Member
    Thank you
  • MWaggoner3
    MWaggoner3 Posts: 2 Member
    I would try eating the calories that they tell you, but make sure that you are still using healthy calories. I got bummed last week because I put back on 3 pounds after doing well. Then I started reading everything about water weight gain, so I cut my sodium (I checked my tortillas that I thought were great, they were sooo high in sodium), quit taking hot baths at night, lots of water, Gatorade while exercising. I did drop the 3 pounds plus after I started that. So I have been averaging 2 pounds a week with the calories and exercise that they suggested. Also, it is getting hot and that will really make you retain water, but I committed to acknowledging that, and hoping that in the fall the water would go away . But after I started watching sodium the water went away. That being said I would go back to the goals that you set at the beginning. Originally they had me at 2200 calories, but I had put that I was lightly active. I wasn't losing weight, so I went back and put that I was sedentary. That put me at 1830 calories. Then I changed the amount of exercise that I was going to do from 7 days to 5 days and it dropped me to 1800 calories. I want to do 7 days a week of exercise, but to be honest I have a toddler and I have averaged 5 days. So just make sure your start up data is as accurate as possible. I hope this helps!
  • FreyasRebirth
    FreyasRebirth Posts: 514 Member
    Nuts and seeds are full of good fats and minerals that may be hard to get through other foods. They need to be weighed though because they are very calorie dense. Eating your fats with your vegetables helps you body absorb vitamins A, D, E, and K.
  • PAV8888
    PAV8888 Posts: 14,233 Member
    Weight level is best determined by a trending weight app or web site or, in a pinch, by weekly averaging.

    Libra android, happy scale android, trendweight.com which is what I use (requires a freely available even without band fitbit.com account or supported scale), weightgrapher.com (say u want to maintain to avoid annoying suggestions).

    Op, you have a long way to go. While some faster losses in the beginning may not be out of line finding a long term sustainabable balance that includes both healthy food and treats is probably to your advantage. MFP is designed so that your planned deficit is calculated before exercise. Increasing your deficit through exercise is ok, but not so.much when your deficits start to consistently exceed 25% of your tdee (20% when no longer obese!)
  • taylorcm137
    taylorcm137 Posts: 1 Member
    I've been a litttle surprised about the calls available for rmr (resting metabolic rate) from different sources. The NHS formula left me with a calorie allowance of 2700 while another was 2000 and this was before exercise calories were to be deducted. I too feel very concerned about increasing my 1590 daily limit laid down by MFP to these higher levels. I'm burning through around 5000 calories a week in exercise and generally hitting my macros but not losing any weight.
  • sijomial
    sijomial Posts: 19,809 Member
    taylorcm137 wrote: »
    I've been a litttle surprised about the calls available for rmr (resting metabolic rate) from different sources. The NHS formula left me with a calorie allowance of 2700 while another was 2000 and this was before exercise calories were to be deducted. I too feel very concerned about increasing my 1590 daily limit laid down by MFP to these higher levels. I'm burning through around 5000 calories a week in exercise and generally hitting my macros but not losing any weight.

    @taylorcm137
    If you are concerned then suggest you start your own thread and open your food and exercise diaries.
    That's the most likely place where the problem lies....

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