Maintenance Calories Accuracy In MFP

stej5639
stej5639 Posts: 57 Member
edited November 27 in Goal: Maintaining Weight
Hi,
Just wondering how accurate people find the amount of calories MFP gives you for maintaining weight? Do you find you maintain if you eat the amount it says, more or less?
Thanks,
Ste
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Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    low for me
  • apullum
    apullum Posts: 4,838 Member
    Mine's basically accurate. I use it as a baseline assuming no exercise that day, and then add exercise separately. That's what I did while I was losing, so I've just continued doing it.
  • CarvedTones
    CarvedTones Posts: 2,340 Member
    Mine is too high by about 200, I think. It's hard to be sure with exercise calories also questionable.
  • kami3006
    kami3006 Posts: 4,979 Member
    edited July 2018
    It's about 150 calories too low for me.
  • stej5639
    stej5639 Posts: 57 Member
    Thanks for the replies. Strange how its so different for so many people. I think ill try eating slightly under and see how it goes then tweak it if i need to. Do you eat all exercise calories, as they seem to be really high?
    Thanks.
  • kami3006
    kami3006 Posts: 4,979 Member
    edited July 2018
    stej5639 wrote: »
    Thanks for the replies. Strange how its so different for so many people. I think ill try eating slightly under and see how it goes then tweak it if i need to. Do you eat all exercise calories, as they seem to be really high?
    Thanks.

    They're all just estimates and are going to vary from person to person.

    As far as exercise calories go, they again are all just estimates. For some, they're very inflated, for others, they are pretty close. You have to go off actual personal results. I started with eating 50-75% back and evaluated my progress and how I felt after about 4-6 weeks then adjusted accordingly. I know what I burn now and eat them all which helps me with my workouts and never kept me from losing at the rate I wanted.
  • stej5639
    stej5639 Posts: 57 Member
    Thanks for the help. I always tried to avoid eating my exercise calories when i was trying to lose weight but think ill start eating some back and experiment a bit with how many etc.
  • heybales
    heybales Posts: 18,842 Member
    stej5639 wrote: »
    Thanks for the replies. Strange how its so different for so many people. I think ill try eating slightly under and see how it goes then tweak it if i need to. Do you eat all exercise calories, as they seem to be really high?
    Thanks.

    Low calorie burn activities done for long periods may be accurate (walking for instance) as far as calories burned during that chunk of time goes - but because of the fact MFP already accounted for some level of calorie burn - those appear the most inaccurate and are inflated.
    That's also for level walking, did you have inclines and really keep the stated pace on average for whole time?

    Other database entries have no intensity level - Spinning - did you do it the same level? Were you honest on time spent, ect.
  • nowine4me
    nowine4me Posts: 3,985 Member
    It was low for me too
  • ITUSGirl51
    ITUSGirl51 Posts: 191 Member
    I think mine are 100 - 200 calories low. I set it as sedatary because I have a desk job, but I try to get up and move and take stairs when possible. I use the calorie level MFP sets so I can be a little sloppy with logging when I eat at a restaurant and am just guessing about the calories in the food. I’m not gaining and trending down slightly so that’s why I think it’s a little low. I don’t use MFP for my exercise calories, I use the Apple Watch for that and eat most of those calories back. It could be my AW is low.
  • sijomial
    sijomial Posts: 19,809 Member
    stej5639 wrote: »
    Thanks for the help. I always tried to avoid eating my exercise calories when i was trying to lose weight but think ill start eating some back and experiment a bit with how many etc.

    Depending on what your exercise actually is there could well be better ways to estimate your calories burned rather than using the MFP database.
  • psychod787
    psychod787 Posts: 4,099 Member
    well I have mine set to active @2900 cals. Actual measured calorie overage for last 6 months during bulk is 85 cals, current intake on average has been 3260. Average calorie adjustment based solely on walking is 340, I do not log weight lifting.... so really.. pretty kitten close I guess. slightly high I guess. Though adjustments can be slightly inflated.
  • ryenday
    ryenday Posts: 1,540 Member
    It is about 25 to 30% too high for my maintenance calories. But I figured it probably would be as It was off similarly for weight loss.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    I have never used MFP for anything other than logging and tracking my food and exercise cals.

    Used online TDEE calculators, when starting out (all of which were on the high side BTW) to establish a base and then made adjustments as needed to first lose weigh and then to maintain it over the past 2 years.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    Mine is a bit too high compared to my actual maintenance, but I know why because my case isn't typical. Generally, MFP calories are based on a formula that was created from averages, so very few people will have it spot on. The best course of action is to observe and modify. Eat what it tells you, increase your calories if you lose weight consistently, and reduce them if you gain weight consistently. Weight does fluctuate, but if your average this month is higher than your average last month you need to eat less and vice versa.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    stej5639 wrote: »
    Thanks for the replies. Strange how its so different for so many people. I think ill try eating slightly under and see how it goes then tweak it if i need to. Do you eat all exercise calories, as they seem to be really high?
    Thanks.

    It's about right for me, and I eat back all my exercise cals.
  • psychod787
    psychod787 Posts: 4,099 Member
    It always strikes me as odd that we go to great lengths to get the calories in food as close as we can, weighing down to the gram and looking for verified product or USDA entries. Then we total them up and compare them to a number we got off a Ouija board...

    True... I have been thinking that most of us are kinda a strange lot. Well, speaking for myself. I think sometime a motto. "The counters, the the strange, the exercisers, we are the hopeful maintainers." Lol
  • SummerSkier
    SummerSkier Posts: 5,188 Member
    Well the truth of the matter is that the whole deal is like putting your thumb up to judge distance. Hard to give advice to anyone when even a specific individual will change over time. I think having the TOOLS here to monitor and make adjustments are what is important. And also being flexible enough to make changes when they are needed.
  • Gamliela
    Gamliela Posts: 2,468 Member
    I found I could eat more and maintain, I've since realized That I hadn't been using the correct activity level, so I think mfp had it right, I just had no idea my step count was so high.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    stej5639 wrote: »
    Thanks for the replies. Strange how its so different for so many people. I think ill try eating slightly under and see how it goes then tweak it if i need to. Do you eat all exercise calories, as they seem to be really high?
    Thanks.


    By the time you get to maintenance, you should have a pretty solid grip on whether your exercise estimates are high, low, or dead on.
  • CarvedTones
    CarvedTones Posts: 2,340 Member
    I guess it all boils down to this - if the scale and/or tape reads more or less than you want then you need to eat less or more respectively. You won't really know if you are eating more or less unless you have a reasonable idea of what you have been eating and also know when to ignore a big surplus in calories because of a corresponding large expenditure of energy.
  • heybales
    heybales Posts: 18,842 Member
    That's why really the simplest method is to not make wholesale changes on both the eating and exercise side, as most are gung-ho to do.

    Eat a little less, move a little more.

    Even there though, when it stops working (because of TDEE changes with less weight) - change a little more on one side or the other, or a little of both.

    But so many make massive changes to both sides, basically starting at square one again with any concepts they have for calorie levels - which for most is seeing 1200 diet programs everywhere - so no idea what they might really burn an avg.

    I haven't watched Biggest Loser in ages - I don't recall them ever mentioning calories burned, just eating goals - did they or do they?
    That might be another place where concepts are developed, no matter how poor that example is.
  • AnnPT77
    AnnPT77 Posts: 34,600 Member
    MFP's estimate is several hundred calories low for me, and I do eat back all exercise (after estimating it as meticulously as I can). My own loss-rate data from the latter stages of weight loss was a pretty accurate guide to what my maintenance calories would be, though.
  • errollmaclean
    errollmaclean Posts: 562 Member
    Low for me too.
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    I do not use it. I understand how MFP does things and find that it is indeed very modular (which can be a good thing). However, I much prefer to use an on-line TDEE Calculator (there are many...I tend to use the one at https://tdeecalculator.net).

    I find that works much better for me. And, here is why:

    1. I find that using the MFP database for the caloric values for 'food eaten' is a total crap shot. I just do not trust this "user-created" database. Just don't. People are - generally speaking - not very mindful.
    2. I find that using MFP for "exercise calories" is 'less than'. And this is not a criticism of MFP. I just find - generally speaking - that the number of calories burned for "XYZ" activity that people log is absolutely WAY TOO high. Often, it is borderline absurd.
    3. To clarify #1, I do find that using the labels from the food directly or that using the "manufacturer's web site" or some third party web sites (thinking https://www.nutritionix.com and https://www.fatsecret.com) really help with ensuring some consistency and accuracy.
    4. To clarify #2, I do find that using common sense and critical thinking does help to mitigate that issue. For example, on most treadmill machines I have found - based on my own research - that most outputs are 125% of a more accurate number. Meaning, if you do 25 minutes of LISS on a treadmill and it spits out that you burned 125 calories in those 25 minutes then you likely burned 100 calories.

    I just much prefer to use things that I have created for this sort of thing. And, it works well for me.

    And, the key is to use what works well for you. We are all different. There are lots and lots and lots of people who use MFP and have a ton of success!
  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    It's far too low for me. But I think that may be down to inaccurate logging (I tend to overestimate portions and also the database isn't accurate) and also I underestimate my activity level (since I started using a fitbit I've realised I'm more active than I thought) I add at least 250 calories to mfp estimate and that seems to work for me
  • CarvedTones
    CarvedTones Posts: 2,340 Member
    @LiftHeavyThings27105 - I set my base calories by hand and then use mfp for calories, trying to find USDA and/or verified entries for food and either using integrated apps or the mfp database for exercise. I do adjust exercise calories, editing them after they are posted. I think a lot of it is just having an inventory to look at and see that I am not eating absurd amounts of food and I am getting reasonable amounts of exercise. I watch the scale and adjust my base and/or how heavy handed I am with edits to exercise calories based on the trend. It's inexact, but working. It got me to goal and has kept me below.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    @LiftHeavyThings27105 - I set my base calories by hand and then use mfp for calories, trying to find USDA and/or verified entries for food and either using integrated apps or the mfp database for exercise. I do adjust exercise calories, editing them after they are posted. I think a lot of it is just having an inventory to look at and see that I am not eating absurd amounts of food and I am getting reasonable amounts of exercise. I watch the scale and adjust my base and/or how heavy handed I am with edits to exercise calories based on the trend. It's inexact, but working. It got me to goal and has kept me below.

    I'm basically the same, except my lower maintenance is among other things (PCOS and low-ish thyroid) is likely due to my sedentary being lower than what would be expected for sedentary. I can't really sit for extended periods so my sedentary time is spent lying down which burns fewer calories than sitting. After nearly 7 years of logging and tracking my calories and exercise, I have a good grasp of it and know how to use more accurate entries.
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    @LiftHeavyThings27105 - I set my base calories by hand and then use mfp for calories, trying to find USDA and/or verified entries for food and either using integrated apps or the mfp database for exercise. I do adjust exercise calories, editing them after they are posted. I think a lot of it is just having an inventory to look at and see that I am not eating absurd amounts of food and I am getting reasonable amounts of exercise. I watch the scale and adjust my base and/or how heavy handed I am with edits to exercise calories based on the trend. It's inexact, but working. It got me to goal and has kept me below.

    Hey! Hey! Thanks for the input. I keep on trying to use this tool....I honestly do. I have no problem creating the foods that I eat from scratch....this tool just does not seem to compute (to my messedd up brain, at least). I know that it works well for a lot of people....thank the good Lord above, right? It just does not work well for "this guy" (how cheesey was that? AWESOME! I was going for that!!!!).

    I just use Notepad and my e-mail for calorie | macro tracking. For some reason this just works for me. I use Excel for my training sessions. I am running my own program now....generally not recommended, I know...but I do a pretty good job. Now that the concept of "de-load" is firmly implanted into my brain.
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