Confusion about defecits/logging/exercise cals

How are you determining your intake? Do you weigh all solids and measure all liquids?

How do you determine calories out?

How much weight have you lost, and in what time period?

Have you an active job? that might be why your Fitbit is telling you a high burn.

How much are you losing a week?

Give it more time ... I think it takes more than 2 weeks new into an eating and fitness plan to be able to determine if it's the right mix. ... As for the macro's ... they don't really relate to calorie intake as much as they do to the composition of the food you eat. For example, I can meet my macros at 1200 just as easily at 2400 depending on the food's I choose to eat.

If in fact you are burning 2700-3000 calories throughout your day, 1200 is too large a deficit. Did you put sedentary as your activity level even though you're not? That is a 1,500 - 1,800 calorie deficit if in fact you're burning that much..way too large a deficit.

Dayniie wrote: »

Its set to lightly active. No I am not eating back exercise cals as I dont feel hungry or tired.. I do male sure I eat a majority of my protein after working out though.

What are the disadvantages and advantages of having a 1500-1800 cal deficit?

I'll keep going the way I am for now and see over the next week or so how I feel and make changes based on the advice from you all

Well, in my opinion, it kind of depends on how much excess weight you are carrying right now. (PS ... because the more excess weight, the more you can rely on stored energy for body energy needs) ... A 500 calorie a day deficit should result in about 1 pound lost a week ... and your stated deficit is marking 3+ pounds a week ... and that is aggressive to maintain for the long haul.

However, you have only been dieting this way for 2 weeks ... so it's in the, shall I say: 'honeymoon phase', meaning that it's all brand new for you and for your body.

As you continue on with your current plan, and should you stay at such a large deficit, you will, more than likely, find that things are changing ... you might feel more fatigue, your nails or hair or skin texture might be showing signs of change, your menstrual cycle might change ... those are all indications that you might want to slow down the rate of weight loss by upping your calorie intake to a slower approach to weight loss.

MFP used to 'yell' if you logged less than 1200 calories a day and were a woman because the health community feels this many calories, from a varied intake of foods, is required to meet minimum nutrition ... currently MFP allows 1000 calories for woman because many complained they wanted to eat less than the 1200 ....

.... So ... make up your mind about what plan you want to follow and stick with it for a period of a month or two and see how you feel. Then start making appropriate changes as might seem desirable to do.

If the protein/fat goals you're meeting are MFP defaults, they're set as a percent of your calorie goal. If you set a higher calorie goal (a slower weight loss rate) - which I agree would be a good plan - you'll get higher protein & fat goals.

I calculate macro goals based on goal weight at minimum 0.6-0.8g protein per pound of goal weight (this is about 2x RDA), and minimum fat at 0.35-0.45g fat per pound of goal weight. I use those goals at any calorie level.

At 5'5", goal weight 120lb (54kg) current weight 130lbs (59kg), I eat a minimum of 100g protein daily, and fat around 55g or so minimum.

What really matters, BTW, is not your settings, but your actual weight loss rate over a period of weeks. The settings just give you a starting point estimate. Unless under close medical supervision, it's sensible IMO to lose no more than 1% of bodyweight per week, and even less than that when within 50 pounds of ultimate goal weight.

After 4-6 weeks at the starting point estimate, adjust your calories as needed based on your actual weekly average results. It's always fine to lose more slowly, especially if that makes it more sustainable/achievable.

Best wishes!