2960 cal intake to lose one pound a week?

ladyjuniper2018
ladyjuniper2018 Posts: 3 Member
edited December 19 in Getting Started
So I just joined the website yesterday, and I have a couple of questions/concerns. If I am eating healthy, do I have to eat 3000 cal to lose 1 pound? What I’m trying to get out is how does the system work?

And also I keep reading about kento diet.. is it the best diet for losing weight?

Thanks

Replies

  • neugebauer52
    neugebauer52 Posts: 1,120 Member
    How tall are you? When I started I input all info (1.80 m. tall, 170 kg etc.) and my objective. The MFP calculation came back with a do - able 1740 calories a day. My initial macros percentages changed somewhat over the last 9 months: started with 20 % carbs and 40 % fat and protein each. Now I am averaging about 33 % each carbs, fat and protein. I can maintain this long term - it is not a diet but my long term meal plan for a healthier life style.
  • RAinWA
    RAinWA Posts: 1,980 Member
    edited December 2018
    Depending on your height, weight & age, 3000 calories might be correct to lose 1 pound a week. Is that the number you got when you put all your information into MFP?

    MFP is based on your non-exercise activity. So the number it gives you includes your deficit and then you track your actual exercises separately. If you would maintain on 3500 calories a day, to lose 1 pound a week you would eat 3000 calories a day (i.e. 500 calories less than your maintenance calories x 7 days = 3500 calories which is roughly a pound). You would want to add back in some or all of your exercise calories.

    Keto can be a good way to lose weight if you like eating that way but, then again, it doesn't really matter what you eat as long as you eat less calories than you burn you will lose weight. Of course, nutrition is important if you want to stay healthy. Read the sticky posts at the top of the forum, there is a ton of really great information in those.
  • getto80kg
    getto80kg Posts: 17 Member
    That's seems like a hell of a lot of calories per day, I'm 85.7 kg and I'm trying to eat 1520 cals a day and I lost 1 kg in my first week.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    5’3”; 158 and I maintain quite happily on 2800 cal a day when not doing a cut - so 2900 could be doable if you have a high activity level etc
  • try2again
    try2again Posts: 3,562 Member
    edited December 2018
    If you entered your current stats & activity level on your MFP profile, and chose 1 lb/week, and 2960 is the # of calories it gave you, then you should lose 1 lb a week. Since your calorie allowance is so high, it would suggest you actually have the current body mass to support a 2 lb/week+ weekly weight loss goal, which would be 2460 calories or less (though not necessary, if you want to take it slower and have more calories to work with). It doesn't matter what your diet consists of for weight loss- only the calorie deficit. That being said, many find that a mostly nutritious, balanced diet helps a person meet their calorie goal more easily.

    Keto is fine if a person naturally gravitates towards a diet higher in fat and protein and is less interested in carbs (not just things like bread, pasta, & sweets but fruits & veggies as well). Some find that it keeps them more full, so it's easier to stay within their calorie allowance. Beyond that, there's no magic to it... it's just one way of achieving a calorie deficit. Many prefer achieving that deficit without cutting out entire food groups.
  • dyingtoloseit
    dyingtoloseit Posts: 2 Member
    It’s all about deficit. A pound in 3500 calories. If you normally eat 2500 calories, cutting 500 calories from your diet would generally result in 1 lb loss per week.
  • lynn_glenmont
    lynn_glenmont Posts: 10,097 Member
    dyingtoloseit wrote: »
    It’s all about deficit. A pound in 3500 calories. If you normally eat 2500 calories, cutting 500 calories from your diet would generally result in 1 lb loss per week.

    No, your deficit needs to be relative to your maintenance level, not relative to what you "normally eat." Many people -- especially people who are overweight -- "normally eat" above their maintenance level.
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