Realistic calorie goal
shellbell1111
Posts: 6 Member
How did you guys determine a realistic daily calorie goal? I’m looking for something other than MFP’s formula which seems too low. Did you use your TDEE? Thanks!
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Replies
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i used MFP.
if you have found it too low it will be because you haven't been realistic in your rate of loss or activity setting.16 -
MFP's formula is fine, if you choose the appropriate rate of loss for how much you have to lose. The difference is TDEE includes your exercise, MFP's NEAT formula does not, so if you are using MFP you should be adding exercise to your diary and eating those back.
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You have to remember that MFP calculates without exercise. you have to add in your exercise on top of what MFP gives you. Since that can change each day and a lot of people skip exercise but still eat like they had done it is why many people fail.8
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TDEE minus 10/15%1
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Thank you guys for your replies. I think I’m eating too many calories in days I don’t get much exercise.2
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Mine is set to 1200, I fluctuate anywhere between 980 and 1500. I keep it low based on how few calories I will probably eat once I'm at my goal weight, so this is basically me eating what I'm gonna eat in the future.
At first it was hard, but I'm adjusted and I feel comfortable eating this way now.0 -
When I started (and if I lose quite a bit or have a major activity change) I recheck numbers in multiple places.
- I look at MFP's recommendations.
- I also check this site http://scoobysworkshop.com/accurate-calorie-calculator/.
- And when I really want to get down into the details I log a whole day of activity in minute detail, including sleeping, driving, etc. here, https://www.healthstatus.com/calculate/cbc.
Of note, I override my MFP setting, I tend to land right between sedentary and lightly active so I set my daily cal manually to the in-between number. Then for weekends when I'm highly active, I log additional activity.
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shellbell1111 wrote: »Thank you guys for your replies. I think I’m eating too many calories in days I don’t get much exercise.
You find the goal to be too low but you're eating too many calories on days when you don't exercise?
Can you share more about how you picked your activity setting? It shouldn't include any intentional exercise, just your regular daily activity.5 -
shellbell1111 wrote: »How did you guys determine a realistic daily calorie goal? I’m looking for something other than MFP’s formula which seems too low. Did you use your TDEE? Thanks!
I've used both MFP and TDEE...when done properly and apples to apples comparison of rate of loss, they are 6 of 1, half dozen of the other. The difference between the two methods are where you account for exercise...upfront with TDEE and on the back end with MFP when you log exercise and get additional calories to eat back to account for that activity.
With MFP, my calorie target was 1800 to lose 1 Lb per week...on average with exercise I was eating 2200-2300. When I switched to TDEE, the calculator I used gave me 2800 as maintenance calories...a 500 calorie cut to lose 1 Lb per week put me at 2300 calories per day...6 of 1, half dozen of the other.
That said, my exercise was somewhat variable in both intensity and duration...so with MFP, I averaged around 2200-2300 gross, I had days where I certainly ate less due to doing less and ate more due to doing more...with TDEE I had a steady target, so there were days when I would obviously be in a bigger deficit and days where I'd be in a smaller deficit...it just all netted out in the end.3 -
shellbell1111 wrote: »Thank you guys for your replies. I think I’m eating too many calories in days I don’t get much exercise.
But you said in your OP that MFP gave you too few calories?1 -
I use the iifym calculator, and at least for me, it has been fairly accurate as long as I'm honest about my activity and workouts. I do a couple calculations to give myself a range (plus my daily activity level can change dramatically depending on the day of the week), and to figure out where "maintenance" is (approximately) so on super hungry days I can at least stay below that.0
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I've used both, while losing, and in maintenance.
MFP, with exercise calories added, I've used when my exercise has been erratic, TDEE I have used when my exercise is stable.
If I do MFP or TDEE as sedentary the calories come out within 25-50 cals of each other (depending on off site TDEE calculator)
Also wondering about MFP giving you to few calories, but you think you are eating too much on days you don't exercise.
Cheers, h.1 -
I have been given the number 1420 as my daily caloric intake before exercise is added in, set to lose .5 pound per week. I am 60 years old, 5'8", female, with a sedentary activity level and currently weigh 160 pounds. I exercise daily and eat my exercise calories back.
I have been logging since November 1, and have made good progress and am happy with what I'm doing, and I feel good, and do not feel deprived. I've lost 7 pounds, with a goal of losing 5 more, and then maintaining.
My problem? Every so often I read a comment on here from someone stating that eating x number of calories is too low, our hair will start falling out, our nails will become brittle, and all sorts of bad things will happen to us. I disagree, but what do I know? The problem with me is that even though this is working for me, I start to think "well, maybe I should be eating more". And that's bad, because I do not need any excuse to eat more!
Are these just naysayers?1 -
Eat as much as you can that allows you to lose weight.3
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walktalkdog wrote: »I have been given the number 1420 as my daily caloric intake before exercise is added in, set to lose .5 pound per week. I am 60 years old, 5'8", female, with a sedentary activity level and currently weigh 160 pounds. I exercise daily and eat my exercise calories back.
I have been logging since November 1, and have made good progress and am happy with what I'm doing, and I feel good, and do not feel deprived. I've lost 7 pounds, with a goal of losing 5 more, and then maintaining.
My problem? Every so often I read a comment on here from someone stating that eating x number of calories is too low, our hair will start falling out, our nails will become brittle, and all sorts of bad things will happen to us. I disagree, but what do I know? The problem with me is that even though this is working for me, I start to think "well, maybe I should be eating more". And that's bad, because I do not need any excuse to eat more!
Are these just naysayers?
Most of these are not in response to an older woman who is set to lose 0.5lbs a week and is coming quite close to achieving that.
Most of these are in response to the same woman trying to lose 2lbs a week, being given a goal of 1200 (cause MFP floor), not eating exercise calories back, thus eating 1200 less leaving a few on the table, so say, eating 1100... and then throwing a few Zumba classes and runs in for an extra exercise of 500 and netting 600 for the day.
Look familiar? If yes, yes, you should be eating more (and measuring it accurately)6 -
@walktalkdog, your cals sound fine, and I'm glad to hear you are eating back your exercise cals too.
What is being referred to is people who either choose to eat under the minimum recommended for adequate nutrition without doctor/RD supervision, or those who aim to lose more than 2 lbs a week when they have under 50lbs to lose.
No worries for you.
Cheers, h.3 -
middlehaitch wrote: »@walktalkdog, your cals sound fine, and I'm glad to hear you are eating back your exercise cals too.
What is being referred to is people who either choose to eat under the minimum recommended for adequate nutrition without doctor/RD supervision, or those who aim to lose more than 2 lbs a week when they have under 50lbs to lose.
No worries for you.
Cheers, h.
Thanks!0 -
middlehaitch wrote: »@walktalkdog, your cals sound fine, and I'm glad to hear you are eating back your exercise cals too.
What is being referred to is people who either choose to eat under the minimum recommended for adequate nutrition without doctor/RD supervision, or those who aim to lose more than 2 lbs a week when they have under 50lbs to lose.
No worries for you.
Cheers, h.walktalkdog wrote: »I have been given the number 1420 as my daily caloric intake before exercise is added in, set to lose .5 pound per week. I am 60 years old, 5'8", female, with a sedentary activity level and currently weigh 160 pounds. I exercise daily and eat my exercise calories back.
I have been logging since November 1, and have made good progress and am happy with what I'm doing, and I feel good, and do not feel deprived. I've lost 7 pounds, with a goal of losing 5 more, and then maintaining.
My problem? Every so often I read a comment on here from someone stating that eating x number of calories is too low, our hair will start falling out, our nails will become brittle, and all sorts of bad things will happen to us. I disagree, but what do I know? The problem with me is that even though this is working for me, I start to think "well, maybe I should be eating more". And that's bad, because I do not need any excuse to eat more!
Are these just naysayers?
Most of these are not in response to an older woman who is set to lose 0.5lbs a week and is coming quite close to achieving that.
Most of these are in response to the same woman trying to lose 2lbs a week, being given a goal of 1200 (cause MFP floor), not eating exercise calories back, thus eating 1200 less leaving a few on the table, so say, eating 1100... and then throwing a few Zumba classes and runs in for an extra exercise of 500 and netting 600 for the day.
Look familiar? If yes, yes, you should be eating more (and measuring it accurately)
Thanks! ("older woman" is what I am - still not liking how it sounds - lol!)2 -
I still look for my mum when I hear 'older woman' she turns 91 tomorrow.
I don't feel old, don't act old, and don't even look too old in the mirror without my reading glasses, so I am just ignoring old for another decade or so.
I also lie and reverse the numbers in my head and say I'm a well used 46, hahaha.
Cheers, h.5 -
Hi following this thread . I am going away February 13 and would like to lose 10 pounds or so. I put my calorie bracket to be 1200, but I have heard in the past to not add ur exercise?1
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Hi following this thread . I am going away February 13 and would like to lose 10 pounds or so. I put my calorie bracket to be 1200, but I have heard in the past to not add ur exercise?
10lbs in a little over two weeks is not going to happen (at least not in any safe way, and no one here is going to recommend anything unsafe to you). Have more realistic expectations.5 -
walktalkdog wrote: »middlehaitch wrote: »@walktalkdog, your cals sound fine, and I'm glad to hear you are eating back your exercise cals too.
What is being referred to is people who either choose to eat under the minimum recommended for adequate nutrition without doctor/RD supervision, or those who aim to lose more than 2 lbs a week when they have under 50lbs to lose.
No worries for you.
Cheers, h.walktalkdog wrote: »I have been given the number 1420 as my daily caloric intake before exercise is added in, set to lose .5 pound per week. I am 60 years old, 5'8", female, with a sedentary activity level and currently weigh 160 pounds. I exercise daily and eat my exercise calories back.
I have been logging since November 1, and have made good progress and am happy with what I'm doing, and I feel good, and do not feel deprived. I've lost 7 pounds, with a goal of losing 5 more, and then maintaining.
My problem? Every so often I read a comment on here from someone stating that eating x number of calories is too low, our hair will start falling out, our nails will become brittle, and all sorts of bad things will happen to us. I disagree, but what do I know? The problem with me is that even though this is working for me, I start to think "well, maybe I should be eating more". And that's bad, because I do not need any excuse to eat more!
Are these just naysayers?
Most of these are not in response to an older woman who is set to lose 0.5lbs a week and is coming quite close to achieving that.
Most of these are in response to the same woman trying to lose 2lbs a week, being given a goal of 1200 (cause MFP floor), not eating exercise calories back, thus eating 1200 less leaving a few on the table, so say, eating 1100... and then throwing a few Zumba classes and runs in for an extra exercise of 500 and netting 600 for the day.
Look familiar? If yes, yes, you should be eating more (and measuring it accurately)
Thanks! ("older woman" is what I am - still not liking how it sounds - lol!)
Men should never use the phrase "older woman" unless they're referring to their grandmas!3 -
Tblackdogs wrote: »walktalkdog wrote: »middlehaitch wrote: »@walktalkdog, your cals sound fine, and I'm glad to hear you are eating back your exercise cals too.
What is being referred to is people who either choose to eat under the minimum recommended for adequate nutrition without doctor/RD supervision, or those who aim to lose more than 2 lbs a week when they have under 50lbs to lose.
No worries for you.
Cheers, h.walktalkdog wrote: »I have been given the number 1420 as my daily caloric intake before exercise is added in, set to lose .5 pound per week. I am 60 years old, 5'8", female, with a sedentary activity level and currently weigh 160 pounds. I exercise daily and eat my exercise calories back.
I have been logging since November 1, and have made good progress and am happy with what I'm doing, and I feel good, and do not feel deprived. I've lost 7 pounds, with a goal of losing 5 more, and then maintaining.
My problem? Every so often I read a comment on here from someone stating that eating x number of calories is too low, our hair will start falling out, our nails will become brittle, and all sorts of bad things will happen to us. I disagree, but what do I know? The problem with me is that even though this is working for me, I start to think "well, maybe I should be eating more". And that's bad, because I do not need any excuse to eat more!
Are these just naysayers?
Most of these are not in response to an older woman who is set to lose 0.5lbs a week and is coming quite close to achieving that.
Most of these are in response to the same woman trying to lose 2lbs a week, being given a goal of 1200 (cause MFP floor), not eating exercise calories back, thus eating 1200 less leaving a few on the table, so say, eating 1100... and then throwing a few Zumba classes and runs in for an extra exercise of 500 and netting 600 for the day.
Look familiar? If yes, yes, you should be eating more (and measuring it accurately)
Thanks! ("older woman" is what I am - still not liking how it sounds - lol!)
Men should never use the phrase "older woman" unless they're referring to their grandmas!
Hey, I've been called gramps and old geaser recently and gotten my first (accidental and non merrited) senior discount...so....
(One should never stop digging, why not!
) 4 -
MFP produces accurate estimates for most people, when used as intended (reasonable weight loss rate target for amount intending to lose, logging honestly and accurately, conservatively estimating exercise calories then eating them back, etc.). It uses formulas based on research on large groups of people.
Given the underlying statistics, MFP will be right on or pretty close for the overwhelming majority of people, somewhat off for a few (plus or minus), and quite far off for a very, very few (1 in 25, say). (This same general pattern applies to other calculators, too, not just MFP - it's in the nature of how the statistics work.)
That's why you'll often see it advised here to start with the MFP estimate (not other individuals' results!), stick to it for 4-6 weeks (6 is preferable for premenopausal women), then adjust your calorie goal based on your actual personal results. Same advice would apply if you use a TDEE calculator - use the estimate for 4-6 weeks, then adjust.
More background at the link below, for other statistics geeks:
https://examine.com/nutrition/does-metabolism-vary-between-two-people/
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middlehaitch wrote: »I still look for my mum when I hear 'older woman' she turns 91 tomorrow.
I don't feel old, don't act old, and don't even look too old in the mirror without my reading glasses, so I am just ignoring old for another decade or so.
I also lie and reverse the numbers in my head and say I'm a well used 46, hahaha.
Cheers, h.
I know - I certainly don't feel old! Don't we all have a set age point in our head that is much younger than our outward appearance dictates?3 -
myfitnesspal's calorie goal is quite reasonable. I've used a variety of TDEE calculators and they all yield similar numbers.1
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Hi following this thread . I am going away February 13 and would like to lose 10 pounds or so. I put my calorie bracket to be 1200, but I have heard in the past to not add ur exercise?
I have read many posts about this on MFP. I choose to eat my exercise calories back because if I do not I feel starved. Lots of posters have said to experiment a bit and see what works best for you. If you are losing gradually and consistently and feel good, eat at that calorie level. If you feel fine without eating back your exercise calories, then don't.
Some people caution that exercise calories given on MFP, Fitbit, exercise machines, are exaggerated; and in that case choose to eat back only a portion of those. This is probably very sensible and realistic.
Good luck!
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Tblackdogs wrote: »walktalkdog wrote: »middlehaitch wrote: »@walktalkdog, your cals sound fine, and I'm glad to hear you are eating back your exercise cals too.
What is being referred to is people who either choose to eat under the minimum recommended for adequate nutrition without doctor/RD supervision, or those who aim to lose more than 2 lbs a week when they have under 50lbs to lose.
No worries for you.
Cheers, h.walktalkdog wrote: »I have been given the number 1420 as my daily caloric intake before exercise is added in, set to lose .5 pound per week. I am 60 years old, 5'8", female, with a sedentary activity level and currently weigh 160 pounds. I exercise daily and eat my exercise calories back.
I have been logging since November 1, and have made good progress and am happy with what I'm doing, and I feel good, and do not feel deprived. I've lost 7 pounds, with a goal of losing 5 more, and then maintaining.
My problem? Every so often I read a comment on here from someone stating that eating x number of calories is too low, our hair will start falling out, our nails will become brittle, and all sorts of bad things will happen to us. I disagree, but what do I know? The problem with me is that even though this is working for me, I start to think "well, maybe I should be eating more". And that's bad, because I do not need any excuse to eat more!
Are these just naysayers?
Most of these are not in response to an older woman who is set to lose 0.5lbs a week and is coming quite close to achieving that.
Most of these are in response to the same woman trying to lose 2lbs a week, being given a goal of 1200 (cause MFP floor), not eating exercise calories back, thus eating 1200 less leaving a few on the table, so say, eating 1100... and then throwing a few Zumba classes and runs in for an extra exercise of 500 and netting 600 for the day.
Look familiar? If yes, yes, you should be eating more (and measuring it accurately)
Thanks! ("older woman" is what I am - still not liking how it sounds - lol!)
Men should never use the phrase "older woman" unless they're referring to their grandmas!
Hey, I've been called gramps and old geaser recently and gotten my first (accidental and non merrited) senior discount...so....
(One should never stop digging, why not! )
I think men approach this differently. My husband couldn't wait to turn 60 and take advantage of the senior discounts. I held out as long as I could! The 20 year old clerks and movie ticket takers think anyone over 40 is a geezer. I'm not going to lie; I'm having a hard time with being 60. But that is providing my motivation to exercise hard and eat well.3 -
walktalkdog wrote: »middlehaitch wrote: »I still look for my mum when I hear 'older woman' she turns 91 tomorrow.
I don't feel old, don't act old, and don't even look too old in the mirror without my reading glasses, so I am just ignoring old for another decade or so.
I also lie and reverse the numbers in my head and say I'm a well used 46, hahaha.
Cheers, h.
I know - I certainly don't feel old! Don't we all have a set age point in our head that is much younger than our outward appearance dictates?
I don't think I do. I feel my age: 62. Thing is, 62 feels pretty gosh-darned excellent. I may even look older than 62, dunno (so far, I refuse to dye the gray hair, among other rebellions).
Speaking as an advanced-stage cancer survivor (17+ years now), and a cancer widow besides, every year of age is a gift and a treasure. While I don't have full control, I'm grateful to have large influence over the quality of the years. And I'm consequently working to reclaim "li'l ol' lady" as a positive descriptor.
What I don't understand is why so many people seem to think aging is a synonym for decrepitude, disability, lack of energy, intellectual decline, and worse. Pfui.
Back on topic, added on to my earlier post: Calorie requirements for individuals tend toward average (and the average is what MFP and other calculators will give us as a starting estimate). But each of us needs to pay close attention to his/her own actual results.
I am small-ish (5'5", narrowly built), old-ish (62) and definitely sedentary outside of intentional exercise. MFP, like other calculators, estimates around 1500 net to maintain. But 1200 was way too low when I was losing - I lost too fast, got weak/fatigued, and even at goal weight would lose around a pound a week at 1200 net. (I'm very lucky.) On the other hand, the calculators can estimate too high, too.
So, pay attention to your results: They can mislead slightly due to inaccurate logging, or NEAT up/down regulation with calorie changes, or water weight shifts. But they don't lie.
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