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How to set up my daily calories etc

joanneelizabethmarshall
joanneelizabethmarshall Posts: 12 Member
edited December 2024 in Getting Started
So how do I set up my profile. I don’t know how many calories I’m supposed to have and what break down of percentages on carb protein fat etc

Replies

  • Dogmom1978
    Dogmom1978 Posts: 1,580 Member
    Ok so it’s been awhile since I originally set this up and I’m on an iPhone. Go to goals and enter your stats. Starting weight, goal weight, weekly goal (MFP won’t let you go above 2 lbs and unless you have 50+ to lose that’s too aggressive anyway, for me it was too aggressive even when I had more than 50 to lose), and activity level. This is meant to be your activity PRE any INTENTIONAL exercise you do. So a normal day, do you chase young kids all day long or do you have a desk job (sedentary). MFP will provide you with a calorie goal to reach your projected weekly weight loss. Note: it will never go below 1200. If you select losing 2 lbs and that would mean eating 800 a day, MFP will give you 1200. You shouldn’t eat below 1200 a day unless your very very short, but just putting it out there.

    Weigh your foods with a food scale. Check the database to make sure what you select actually matches what you are eating (many inaccurate options out there). If you are new to this, don’t worry about the macros yet. I think MFP defaults to 50% carbs, 20% fat, 30% protein?? But don’t hold me to that, I didn’t check what the default is before responding. 😊

    You can change those if you want, but CICO is what matters for weight loss, so I just leave it alone. Just make sure you get enough protein and fat and let the carbs fall where they will (unless you are eating low carb of course).
  • AnnPT77
    AnnPT77 Posts: 35,441 Member
    Great advice from @springlering62, as usual!

    This post (link below) is also a good on-ramp to MFP use (ignore the joke-y clickbait title!):

    http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

    The MFP default macros are fine for a start, and don't think you need to hit each one exactly each and every day. Close is good enough, a little over one day, a little under the next - as long as it averages out in the right neighborhood, you're good.

    Wishing you much success!
  • joanneelizabethmarshall
    joanneelizabethmarshall Posts: 12 Member
    Dogmom1978 wrote: »
    Ok so it’s been awhile since I originally set this up and I’m on an iPhone. Go to goals and enter your stats. Starting weight, goal weight, weekly goal (MFP won’t let you go above 2 lbs and unless you have 50+ to lose that’s too aggressive anyway, for me it was too aggressive even when I had more than 50 to lose), and activity level. This is meant to be your activity PRE any INTENTIONAL exercise you do. So a normal day, do you chase young kids all day long or do you have a desk job (sedentary). MFP will provide you with a calorie goal to reach your projected weekly weight loss. Note: it will never go below 1200. If you select losing 2 lbs and that would mean eating 800 a day, MFP will give you 1200. You shouldn’t eat below 1200 a day unless your very very short, but just putting it out there.

    Weigh your foods with a food scale. Check the database to make sure what you select actually matches what you are eating (many inaccurate options out there). If you are new to this, don’t worry about the macros yet. I think MFP defaults to 50% carbs, 20% fat, 30% protein?? But don’t hold me to that, I didn’t check what the default is before responding. 😊

    You can change those if you want, but CICO is what matters for weight loss, so I just leave it alone. Just make sure you get enough protein and fat and let the carbs fall where they will (unless you are eating low carb of course).

  • joanneelizabethmarshall
    joanneelizabethmarshall Posts: 12 Member
    Thank you so much this is great advice. I have 80 pounds to lose and had put me on 1260 cals. Thank you
  • Dogmom1978
    Dogmom1978 Posts: 1,580 Member
    joanneelizabethmarshall wrote: »
    Thank you so much this is great advice. I have 80 pounds to lose and had put me on 1260 cals. Thank you

    You may find 1260 too low. Assuming that’s 2 lbs a week. If so, try 1.5 or 1. Losing is losing even if it’s slowly 😊
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