Based on your total calories consumed for today, you are likely not eating enough.
davidxproctor
Posts: 4 Member
Hello All, some days I train - run \ walk and may chew up 400 - 600 calories. At the end of the day I log my meals and then get presented with "Based on your total calories consumed for today, you are likely not eating enough." "Completing your diary with fewer than the minimum calories noted above will not generate a news feed post for that day, or show a five-week weight projection.". So, basically unable to show the 5 week program. If I don't train on a particular day and eat the 'same food' as the day I did train, then I'm in the correct zone, around 1350 calories So, on the days that I do train, am I then supposed to open a few beers just so I can get a projection and be in the 1200 - 1500 zone, or basically not train at all, or not train as hard? This seems counteractive when trying to lose weight? Thx.
2
Replies
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Your deficit is built into the calorie goal you're given before exercise, so by eating back exercise calories you're just keeping your deficit the same.
Exercise cals taste delicious by the way!7 -
- MFP gives you a calorie goal for the weight loss per week you entered without factoring in your exercise calories. It expects you to eat back at least some of those calories, otherwise you are underfueling and may lose weight too fast.
- Your profile says you are male. You should be netting a minimum of 1500 cals per day PLUS some of your exercise calories.
- Make sure you are measuring your portions accurately and using correct entries in the database. Using eyeballing or cups/spoons can be way off, and many entries in the database were created incorrectly by other users. I'm a petite woman, and I would be starving on 1350 cals, it's just not a lot of food!
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Sadly, the message should have read Based on your total calories logged for today, you are likely not eating enough. Tighten up your logging - get a food scale and eat back no more than 75% of your exercise calories, and you'll see that hunger, satiety, CICO and weight trend line nicely up.5
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1350 while exercising heavily does sound pretty light on food for a male. Don't know that you need to have beer to get some more calories....I'd consider eating more food though.3
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Thanks All, okay this is what I see:
Based on your total calories consumed for today, you are likely not eating enough.
For safe weight loss, the National Institutes of Health recommends no less than 1000-1200 calories for women and 1200-1500 calories for men.
So I've been eating enough to consume 1350 calories to be in between 1200 - 1500. Perhaps this is not correct? and on days that I train I run off 600 calories. My goal according to MFP is to consume no more than 1838 calories per day in order to lose weight - 82kgs down to 77kgs.
If I run off 600 calories, should I then consume an extra 450 (74%) back plus my daily target of 1838? This would see me eating more than I'm supposed - 2288 which means I wouldn't lose any weight?
I weigh the food that is not labelled ie bread rolls, and also select from the pre-defined database. Thx.1 -
If MFP gives you 1838 cals, why are you not eating to that amount?
I'll let you into a secret, the more you can eat and still lose weight, the better. Starving yourself isn't actually necessary.17 -
I get loads of peeps on my friend list doing this double deficiting (ya know the 450 and sometimes less net amount)...the deficit is already built into mfp goals (you input your goals, etc into the system), so taking that deficit, plus exercise and you will be undereating pretty drastically. You may lose weight/fat faster and probably lose lots of lean mass with it, but your hormones and body will not be thanking you later. Eat all of your exercise cals back.1
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davidxproctor wrote: »If I run off 600 calories, should I then consume an extra 450 (74%) back plus my daily target of 1838? This would see me eating more than I'm supposed - 2288 which means I wouldn't lose any weight?
What exactly is your understanding of calories and how they contribute to weight change?
If you have run off 600 calories, then you don’t have them anymore. They are not there. You may have eaten 2288 calories, but the 600 that you have used up on exercise are not also available to fuel your body afterwards. The relevant figure for weight loss is the amount you’ve eaten minus what you’ve exercised away.5 -
Okay thank you All. I guess it just didn't make sense to run off 600 calories and then go eat 600 calories straight after. Looks like big breakfasts coming up after my run.2
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davidxproctor wrote: »Okay thank you All. I guess it just didn't make sense to run off 600 calories and then go eat 600 calories straight after. Looks like big breakfasts coming up after my run.
if you eat the calories that MFP gives you, you already have a deficit. you don't need to create a deficit through exercise...5 -
davidxproctor wrote: »Okay thank you All. I guess it just didn't make sense to run off 600 calories and then go eat 600 calories straight after. Looks like big breakfasts coming up after my run.
https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p12 -
Thanks for the link TavistockToad, this does now make complete sense to me. I've actually been pretty hungry over the past couple of days, but just thought I was over eating before...3
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However, IMHO be sure you are running off 600 Kcals....how are you estimating this?
Last weekend I played 2hrs of tennis. MFP gave me 1469 Kcals when I logged it under the cardio section. Now someone who's actually good a tennis might burn that many but I'm fairly certain I didn't even burn half of that.
All of the advice above is good sound and practical advice but just as people caution that you need to be tight with logging/weighing etc. You need to be realistic with calorie burn too. (I'm not saying your not.)
30mins Running (jogging), 8 kph (7.5 min per km) gives me 367Kcals
30mins Running (jogging), 16 kph (3.7 min per km) gives me 734Kcals
If I wore my Garmin it would probably give me a different number again base on HR.
I know this is why people say only eat back a portion but I think people need to be careful there eat back a portion of the correct estimate.1 -
Stockholm_Andy wrote: »However, IMHO be sure you are running off 600 Kcals....how are you estimating this?
Last weekend I played 2hrs of tennis. MFP gave me 1469 Kcals when I logged it under the cardio section. Now someone who's actually good a tennis might burn that many but I'm fairly certain I didn't even burn half of that.
All of the advice above is good sound and practical advice but just as people caution that you need to be tight with logging/weighing etc. You need to be realistic with calorie burn too. (I'm not saying your not.)
30mins Running (jogging), 8 kph (7.5 min per km) gives me 367Kcals
30mins Running (jogging), 16 kph (3.7 min per km) gives me 734Kcals
If I wore my Garmin it would probably give me a different number again base on HR.
I know this is why people say only eat back a portion but I think people need to be careful there eat back a portion of the correct estimate.
running is easy to calculate an accurate burn for:
bodyweight in lbs x 0.63 x distance in miles5 -
TavistockToad wrote: »Stockholm_Andy wrote: »However, IMHO be sure you are running off 600 Kcals....how are you estimating this?
Last weekend I played 2hrs of tennis. MFP gave me 1469 Kcals when I logged it under the cardio section. Now someone who's actually good a tennis might burn that many but I'm fairly certain I didn't even burn half of that.
All of the advice above is good sound and practical advice but just as people caution that you need to be tight with logging/weighing etc. You need to be realistic with calorie burn too. (I'm not saying your not.)
30mins Running (jogging), 8 kph (7.5 min per km) gives me 367Kcals
30mins Running (jogging), 16 kph (3.7 min per km) gives me 734Kcals
If I wore my Garmin it would probably give me a different number again base on HR.
I know this is why people say only eat back a portion but I think people need to be careful there eat back a portion of the correct estimate.
running is easy to calculate an accurate burn for:
bodyweight in lbs x 0.63 x distance in miles
So time and speed don't have any effect on calories burned?1 -
Stockholm_Andy wrote: »TavistockToad wrote: »Stockholm_Andy wrote: »However, IMHO be sure you are running off 600 Kcals....how are you estimating this?
Last weekend I played 2hrs of tennis. MFP gave me 1469 Kcals when I logged it under the cardio section. Now someone who's actually good a tennis might burn that many but I'm fairly certain I didn't even burn half of that.
All of the advice above is good sound and practical advice but just as people caution that you need to be tight with logging/weighing etc. You need to be realistic with calorie burn too. (I'm not saying your not.)
30mins Running (jogging), 8 kph (7.5 min per km) gives me 367Kcals
30mins Running (jogging), 16 kph (3.7 min per km) gives me 734Kcals
If I wore my Garmin it would probably give me a different number again base on HR.
I know this is why people say only eat back a portion but I think people need to be careful there eat back a portion of the correct estimate.
running is easy to calculate an accurate burn for:
bodyweight in lbs x 0.63 x distance in miles
So time and speed don't have any effect on calories burned? Or current fitness levels?
not as much as you'd think, no.3 -
Stockholm_Andy wrote: »TavistockToad wrote: »Stockholm_Andy wrote: »However, IMHO be sure you are running off 600 Kcals....how are you estimating this?
Last weekend I played 2hrs of tennis. MFP gave me 1469 Kcals when I logged it under the cardio section. Now someone who's actually good a tennis might burn that many but I'm fairly certain I didn't even burn half of that.
All of the advice above is good sound and practical advice but just as people caution that you need to be tight with logging/weighing etc. You need to be realistic with calorie burn too. (I'm not saying your not.)
30mins Running (jogging), 8 kph (7.5 min per km) gives me 367Kcals
30mins Running (jogging), 16 kph (3.7 min per km) gives me 734Kcals
If I wore my Garmin it would probably give me a different number again base on HR.
I know this is why people say only eat back a portion but I think people need to be careful there eat back a portion of the correct estimate.
running is easy to calculate an accurate burn for:
bodyweight in lbs x 0.63 x distance in miles
So time and speed don't have any effect on calories burned?
Not a significant difference, no.3 -
Actually that's an interesting formula.
I've always used Kcal ＝ BMR X Mets/24 X hour
Using my stats for an 8 mile run gives me:-
1043 Kcal - 14mph
936 Kcal - 8mph
952 Kcal 4mph
Your formula gives 1033 Kcal which I think is surprisingly (at least to me) accurate and much easier to work with.
However MFP gives me 1239Kcal for 8 miles at 8mph which I still think is a bit high.
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Stockholm_Andy wrote: »
Your formula gives 1033 Kcal which I think is surprisingly (at least to me) accurate and much easier to work with.
i wouldn't post any old rubbish you know :laugh:9 -
Stockholm_Andy wrote: »Actually that's an interesting formula.
I've always used Kcal ＝ BMR X Mets/24 X hour
Using my stats for an 8 mile run gives me:-
1043 Kcal - 14mph
936 Kcal - 8mph
952 Kcal 4mph
Your formula gives 1033 Kcal which I think is surprisingly (at least to me) accurate and much easier to work with.
However MFP gives me 1239Kcal for 8 miles at 8mph which I still think is a bit high.
If you want the science behind the number look here.
https://www.runnersworld.com/nutrition-weight-loss/a20843760/running-v-walking-how-many-calories-will-you-burn/2 -
davidxproctor wrote: »
For safe weight loss, the National Institutes of Health recommends no less than 1000-1200 calories for women and 1200-1500 calories for men.
Being a newb here, I took that as being the minimum one should eat to exist, not as a guideline to weightloss.
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I am diligently entering everything I eat. I am showing a deficit needed to lose weight per the app. The only problem is I am hungry. I am trying to stick to the recommendations. Maybe I am burning more during exercise than the credit I am getting?0
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I am diligently entering everything I eat. I am showing a deficit needed to lose weight per the app. The only problem is I am hungry. I am trying to stick to the recommendations. Maybe I am burning more during exercise than the credit I am getting?
You should really start your own thread, so replies to you and to the original poster don't get confused.3 -
davidxproctor wrote: »Thanks All, okay this is what I see:
Based on your total calories consumed for today, you are likely not eating enough.
For safe weight loss, the National Institutes of Health recommends no less than 1000-1200 calories for women and 1200-1500 calories for men.
So I've been eating enough to consume 1350 calories to be in between 1200 - 1500. Perhaps this is not correct? and on days that I train I run off 600 calories. My goal according to MFP is to consume no more than 1838 calories per day in order to lose weight - 82kgs down to 77kgs.
If I run off 600 calories, should I then consume an extra 450 (74%) back plus my daily target of 1838? This would see me eating more than I'm supposed - 2288 which means I wouldn't lose any weight?
I weigh the food that is not labelled ie bread rolls, and also select from the pre-defined database. Thx.
think those calories are a little outdated and cant find that info anywhere. anywhere I have read says that no less than 1500 calories for men and no less than 1200 for women and that is not just MFP. that is quite a few legit sites I have looked up. heres one
https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm1 -
davidxproctor wrote: »Thanks All, okay this is what I see:
Based on your total calories consumed for today, you are likely not eating enough.
For safe weight loss, the National Institutes of Health recommends no less than 1000-1200 calories for women and 1200-1500 calories for men.
So I've been eating enough to consume 1350 calories to be in between 1200 - 1500. Perhaps this is not correct? and on days that I train I run off 600 calories. My goal according to MFP is to consume no more than 1838 calories per day in order to lose weight - 82kgs down to 77kgs.
If I run off 600 calories, should I then consume an extra 450 (74%) back plus my daily target of 1838? This would see me eating more than I'm supposed - 2288 which means I wouldn't lose any weight?
I weigh the food that is not labelled ie bread rolls, and also select from the pre-defined database. Thx.
Dude...as has been stated, the weight loss deficit is built into your calorie GOAL. You aren't trying to run a deficit from your deficit. 1500 is pretty much the minimum for a male and it also assumes a sedentary lifestyle. You will also note that exercise isn't factored into your activity level with MFP...that's why you get additional calories for exercise...that is how that activity is accounted for. If you're training, you're obviously not sedentary...common sense.
I lose easily about 1 - 1.5 Lbs per week eating around 2300-2500 calories.
All you're doing is destroying the muscle mass you have by severely undereating.4 -
TavistockToad wrote: »Your deficit is built into the calorie goal you're given before exercise, so by eating back exercise calories you're just keeping your deficit the same.
Exercise cals taste delicious by the way! [/quote]
I don't see any difference in taste between regular daily calories and exercise calories.1 -
TavistockToad wrote: »Your deficit is built into the calorie goal you're given before exercise, so by eating back exercise calories you're just keeping your deficit the same.
Exercise cals taste delicious by the way!
I don't see any difference in taste between regular daily calories and exercise calories.
Riiiiiiiight2 -
TavistockToad wrote: »Your deficit is built into the calorie goal you're given before exercise, so by eating back exercise calories you're just keeping your deficit the same.
Exercise cals taste delicious by the way!
I don't see any difference in taste between regular daily calories and exercise calories.
I notice a big difference. Excercise calories taste like victory and feel like magic.7 -
My exercise calories taste like brownies and that is indeed better than any other food.
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amusedmonkey wrote: »TavistockToad wrote: »Your deficit is built into the calorie goal you're given before exercise, so by eating back exercise calories you're just keeping your deficit the same.
Exercise cals taste delicious by the way!
I don't see any difference in taste between regular daily calories and exercise calories.
I notice a big difference. Excercise calories taste like victory and feel like magic.
They're unicorn calories!
5
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