Daily goal/exercise/calories remaining? HELP
xxheath728xx
Posts: 10 Member
Hi everyone! I’m new to the app. I started my weight loss journey in October by starting to eat healthier. I have dropped 33lbs since starting. I joined a gym about 3 weeks ago and started off using cardio machines for 30 minutes, then 1 hour and some days even 90 minutes. I am trying really hard! I am pretty confused on what my deficit should be. My daily goal being 1200 calories I understand. I do not understand the calories remaining portion which i assume is my calories burned from exercise. Can someone please break it down for me in dummie terms lol If i exercise, should i still only eat 1200 calories per day? I am aiming to loose 2lbs a week as I have a lot to loose. Any and all feedback appreciated. Thank you!
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I should also mention that my weight loss has stopped since i joined gym. 3 weeks of nothing to show for all my hard work. Gaining muscle? I guess...3
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You are not gaining muscle while in a calorie deficit (what exactly would you be building it out of?) You are definitely not gaining muscle from doing cardio. You are probably retaining water from the unaccustomed exercise.
And YES, you should eat back your additional calories from exercise! Though many people find that MFP overestimates exercise, so start by eating back about 75% and see if that seems right over time.
Incidentally, 1200 is the absolute minimum calories that a woman should be eating; are you sure you need that aggressive a deficit? How much do you have to lose?5 -
I started at 236lbs. I am 34 years old and 5’2”. I am currently 203lbs. I’d like to be 136lbs.0 -
In the example above, MFP is telling to you to consume an additional 1172 calories to make up for the calories burned through exercise. I don't know what kind of exercise you perform but it would take about 90 minutes of high impact aerobic dancing to burn 1200 or so calories. There are many online calculators that can help you determine how many calories you actually burn if you examine the exercises you do. You'd probably have to double your heart rate and maintain that rate for the entire 90 minutes, with periodic rest periods, to achieve a noticeable burn of calories. Unless you're training for a marathon I don't think you need to double your caloric intake.
Disclaimer: This is my opinion. Consult you doctor for a professional diagnosis.6 -
Thank you! I have been doing Adaptive Motion Trainer/ Eliptical/open stride, for 90 minutes Monday-Saturday. I take Sundays off. When I started the AMT eliptical, I was doing 5 miles a day. I am now doing a little over 7 miles a day.0
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Are you weighing your food with a food scale?2
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I am not. I will have to start. I have been basing almost everything off of barcodes/serving sizes.0
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xxheath728xx wrote: »I am not. I will have to start. I have been basing almost everything off of barcodes/serving sizes.
Yup, once you start weighing and tracking that way you should start to see your weight go down as you expect. You're likely eating more than you think. Just also remember two that 2lbs won't be sustainable for too long, eventually you'll have to drop it down as your weight drops. With 67lbs to go you could drop it to 1lb/1.5lb a week if you find that you're struggling on 1200cal.1 -
Somebody else can probably weigh in with better insight, but it looks to me like, when a two-pound-per-week weight loss goal puts you below the 1,200-calorie floor, the calorie goal MFP gives you ends up working out to less than two pounds per week.
This doesn't affect me, so I don't know what indication MFP gives that it's doing this but it really should be explicit, so that people don't think they're going to lose faster than they actually are.
Example:
34F, 5'2", 203 lbs, sedentary TDEE of ~1,900. Losing two pounds per week would be a daily goal of 900 calories. However, MFP will only "let" you have a daily goal of 1,200, which is a deficit of only 700 calories. That works out to 1.4 pounds per week, not 2.
OP, out of curiosity, what does MFP say for you calorie goal if you set your weight-loss goal to maintenance (0 pounds gained/lost per week)?3 -
I really appreciate you breaking that down for me. Here is what it shows for maintenance.
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I think your exercise calories are getting severely over-estimated. Burning that many calories seems unusually high.3
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1 lb is about equivalent to 3500 calories. That means that in order to lose a lb, you have to eat 3500 calories less than your maintenance.
Losing 2 lb per week requires undereating by 7000 calories in just one week, or undereating by 1000 calories every single day! In order to sustain that sort of rate of loss you need to be significantly obese.
In your case, OP, in order to lose 2 lb per week you would have to eat only 900 calories a day, which is not safe. MFP has given you the minimum safe calorie intake, which is 1200, and on that you’ll lose about 1.5 lb per week. Don’t be tempted to use exercise to try and lose weight faster; you risk draining your body’s reserves and getting all sorts of unpleasant side effects that would take a while to recover from.
I understand the desire to lose all the weight as fast as possible, but this is about changing your thinking and habits for a lifetime. You need to be able to go the distance.3 -
Hi I'm much the same weight and height as u 205lbs and 5ft 0 I started 2 weeks ago mfp worked out my daily cals to 1380 and I've been sticking with that the first week I lost 6lbs today I've lost another 5lbs with no exercise I weigh everything I eat and really cut back on the carbs and drink plenty of water exercise will follow with some walking .2
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Can anyone weigh in on what fat, carb and protein percentages i should be using? I wanted to do Keto, but I’d say I’m doing more of a dirty Keto, if that makes sense. I’m just looking to get the most weekly weight loss benefits and I am open to suggestions.-1
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My advice would be to go for something sustainable. Not too many people can do keto for a longer period of time. When working out it is essential to get enough proteins and carbs. Just eat healthy foods you enjoy. When you eat the right things, it’s very hard to over eat when you work out as well.
As stated before the calories burned in 90 minutes seems a high estimation. However as a beginner it is possible you are buidling muscle and cutting fat at the same time. Try to keep record of your waist measurement. This can be a good indicator for fat loss.4 -
Thank you!! I haven’t done measurements but I’ve dropped 3 sizes! I am going to start measurements tomorrow! I wish i started that in the beginning but better late than never!1
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Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat.xxheath728xx wrote: »Can anyone weigh in on what fat, carb and protein percentages i should be using? I wanted to do Keto, but I’d say I’m doing more of a dirty Keto, if that makes sense. I’m just looking to get the most weekly weight loss benefits and I am open to suggestions.
Carbohydrates are the body's main source of energy. In their absence, your body will use protein and fat for energy. ... When you're low on glucose, the body breaks down stored fat to convert it into energy. This process causes a build-up of ketones in the blood, resulting in ketosis.
Protein is an important component of every cell in the body. ... Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Do a little research to understand why you need each of the macro nutrients. Determine your goals and consume the amount of each to help you reach your goal. If you want to loose weight, reduce the carbs. Choose the carbs you do consume from those with a low glycemic index. If you want to exercise and build a little muscle or tone up you may want to increase your protein consumption. Fats from things like avocado and olives is ok and you don't have to avoid meat. Do avoid trans-fats (hydrogenated oil) like margarine or Crisco or any processed products that contain trans-fat.
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xxheath728xx wrote: »Can anyone weigh in on what fat, carb and protein percentages i should be using? I wanted to do Keto, but I’d say I’m doing more of a dirty Keto, if that makes sense. I’m just looking to get the most weekly weight loss benefits and I am open to suggestions.
The MFP defaults are fine. Start with those, then adjust them as you figure out the balance that best satisfies you.4 -
My advice would be to go for something sustainable. Not too many people can do keto for a longer period of time. When working out it is essential to get enough proteins and carbs. Just eat healthy foods you enjoy. When you eat the right things, it’s very hard to over eat when you work out as well.
As stated before the calories burned in 90 minutes seems a high estimation. However as a beginner it is possible you are buidling muscle and cutting fat at the same time. Try to keep record of your waist measurement. This can be a good indicator for fat loss.
she isnt building muscle and cutting fat using cardio machines.5 -
So the cardio machines on “fat burner” setting isn’t actually burning fat? This is so confusing to me. So I’m wasting my time at gym for 90 minutes a day/ 6 days a week?1
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xxheath728xx wrote: »So the cardio machines on “fat burner” setting isn’t actually burning fat? This is so confusing to me. So I’m wasting my time at gym for 90 minutes a day/ 6 days a week?
You burn fat by living and by doing exercise. The issue with machines is that they over-estimate what you're burning, which is why it's recommended that you only eat a portion of your exercise calories back and assess from there. You're only 'wasting' your time at the gym if you feel that you're not getting anything out of the exercise you're doing. Exercise isn't so much about burning fat as much about maintaining muscle or overall fitness level.5 -
xxheath728xx wrote: »So the cardio machines on “fat burner” setting isn’t actually burning fat? This is so confusing to me. So I’m wasting my time at gym for 90 minutes a day/ 6 days a week?
Well sort of. Exercise is for health and well being. Good for your ticker and all. But to lose weight, you need to be in calorie deficit. Exercise gives you additional calories to eat a day.3 -
Your body adjusts to workouts and becomes more efficient. This means you will burn less calories when you do the same routine over and over. So it’s beneficial to switch between different exercises. You could try HIIT for maximum calorie burning. But truth be told 80% happens outside the gym and inside the kitchen.9
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You guys are amazing! You’ve been incredibly helpful. Thanks to everyone for weighing in and being so knowledgeable!0
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Ignore the fat burner setting.xxheath728xx wrote: »So the cardio machines on “fat burner” setting isn’t actually burning fat? This is so confusing to me. So I’m wasting my time at gym for 90 minutes a day/ 6 days a week?
No, you are not wasting your time.
Firstly, when you use the elliptical or any other cardio machine you are engaging in cardiovascular exercise, which is activity that increases your heart rate and respiratory rate. Doing this is improving your fitness. All major health bodies recommend that we engage in regular exercise every week, and you definitely are.
Secondly, when you engage in exercise, you increase the amount of energy your body uses for the day, fat-burner setting or not. Moving around on the elliptical uses more energy than sitting reading, for example.
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no you burn fat in a deficit and can only burn so much fat per day. exercise is great for the body sure and no you arent wasting your time unless you think that exercise is what causes weight and fat loss. its not.if you like working out do it as it will change how your body looks and it can build stamina and improve how you feel. but you wont gain muscle doing cardio and taking in 1200 calories.xxheath728xx wrote: »So the cardio machines on “fat burner” setting isn’t actually burning fat? This is so confusing to me. So I’m wasting my time at gym for 90 minutes a day/ 6 days a week?2 -
MichelleSilverleaf wrote: »xxheath728xx wrote: »So the cardio machines on “fat burner” setting isn’t actually burning fat? This is so confusing to me. So I’m wasting my time at gym for 90 minutes a day/ 6 days a week?
You burn fat by living and by doing exercise. The issue with machines is that they over-estimate what you're burning, which is why it's recommended that you only eat a portion of your exercise calories back and assess from there. You're only 'wasting' your time at the gym if you feel that you're not getting anything out of the exercise you're doing. Exercise isn't so much about burning fat as much about maintaining muscle or overall fitness level.
actually fat is lost in a deficit of calories whether you exercise or not.,you burn calories living and doing exercise. if you were to eat the same amount of calories that you burn you may not lose any fat. as for eating a portion of exercise calories some can eat back all and still lose YMMV. to maintain muscle you need to get enough protein and do resistance training to maintain muscle. if all you do is do cardio then the lean mass and muscle MAY be lost at a faster rate especially if you arent getting enough protein and have a big deficit. can you maintain lean mass/muscle doing cardio? maybe but 90 min a day may be too much. Im sure one of the other members here who know more can chime in about that.1 -
P.S. Mind you, I would go completely insane if I spent 90 minutes a day on an elliptical.
It will be helping you to lose weight, no doubt about that, but I'm not sure if the physical benefits of doing it outweigh the tedium of being on an elliptical for 90 minutes.5 -
Might I make a suggestion? There are over 2000 pages of Groups, with 24 Groups per page. That's over 48,000 groups. I'm sure there are plenty of groups relating to cardio or weight training or running or other form of exercise. You might find answers to the questions raised going to those dedicated groups instead of looking for answers in the general population.1
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