Caloric deficit help please!

Mz_Cheez
Mz_Cheez Posts: 1 Member
edited November 2024 in Health and Weight Loss
I am 31, 5'8" recently gained 15lbs and have been using MFP for two months trying to lose it. I have googled and researched trying to find the right calories I should be eating. I work out at least 3 times a week either doing boxing or cardio, not much weight lifting. I started at 187 and have only lost 2 lbs. Not sure if I'm over thinking it, I originally was 205 4 years again and lost the weight kind of fast. Now I can't tell if I am doing it right or not.

I tried a nutritionist and he tried to sell me a 21 day cleanse. That's not the path I am on.

My daily intake is set for 1300 to lose weight and 1450 to maintain. Is that right?

I am trying to be as healthy as possible by eating right and working out because I want to be able to maintain my weight once I get to 170. Any advice is appreciated.

Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    What number did mfp give you when you put your stats in?
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    I find it a mystery that one can "use" mfp and not know how many calories they should eat. Click on the "Food" tab. Look at the food log. For a beginner, it's empty. Toward the bottom of the food log is your food budget for the day. That's how many you should eat. Now, start eating. Log everything you eat. Stop when your number reaches 0.
  • TeaBea
    TeaBea Posts: 14,517 Member
    1300 to lose & 1450 to maintain....not likely. That would only be a deficit of 150 calories (3500/150=23.33....or a 1 pound loss every 23 days)

    BMR - basal metabolic rate. Calories used if you never got out of bed. My guess would be your BMR is 1450.

    NEAT - Non-exercise activity thermogenesis. BMR + activity level.

    TDEE - Total daily energy expenditure.....NEAT + deliberate exercise. This is your maintenance.

    Put your stats in MFP - select no more than 1 pound a week......that's pretty aggressive. If you exercise, log it under cardio and eat a portion of those calories too*.....because MFP uses NEAT.

    Only a portion of those calories because burn estimates can be generous.
  • Peeps_87
    Peeps_87 Posts: 14 Member
    What does mfp say for your daily calories? The calculators I seen online says that you'll need 2200 calories to maintain your weight and want to be at 1200 to 1700 calorie deficit.
  • Sheisinlove109
    Sheisinlove109 Posts: 516 Member
    Everyone is different. Mfp put me at 1700 calories to lose two pounds a week: I adjusted it to 1600 because that is where I seem to actually do that. Might be I am not the greatest food logger.
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