How often do you adjust your calorie goals/exercise goals
mpkpbk2015
Posts: 766 Member
How often do you adjust your calorie goals or exercise goals on MFP?
Or do you use the suggested ones?
Or have you never changed them since you started?
And why?
Has it helped you reach your intended overall loss goal?
Or do you use the suggested ones?
Or have you never changed them since you started?
And why?
Has it helped you reach your intended overall loss goal?
0
Replies
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I've adjusted my calorie goal upward 3 times over the past 21 months. I started at 1600 cals, now 1850. It's been 1850 for a long time. I change it when I feel like I need a change, usually boils down to "want more food".0
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I adjusted my calorie goals down every 2.5kg for a while. Just refreshed MFP with my updated weight but the same weight loss rate. Bottomed out at 1200 cals now. Will probably stay there till maintanance (either at goal weight or for a naintanance break).0
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I've always used the calorie goal given by MFP and eaten back all of my exercise calories. (Exercise calories based on the Pacer app first, then a Polar fitness tracker, and then my current Garmin)
I started out at a weight loss rate of 0.5lbs per week. It took me a long time to figure out that MFP didn't adjust my calorie automatically to my weigh-ins, but after that I 'forced' an updated calorie goal after every 5lbs lost.
After losing about 40lbs, reaching a BMI of 27.5, I switched my calorie goal to maintenance, aiming for anything between that maintenance number and a 250kcal deficit. Still updating after every 5 lbs lost.
In numbers my calorie goal started at about 1750 (plus exercise) decreasing, as I lost weight, to 1500, and then back up to 1750 when I switched to maintenance calories. In reality, sure to increasing my activity level, I average about 2000 calories a day while still slowly losing weight.
I've lost weight at the expected rate (a bit faster in the beginning, I think my Polar underestimated my calorie burn). This show approach had been pretty painless, even if it has taken 18 months so far and probably 6 more months to get to goal.0 -
Are you aware the exercise frequency and duration part in your goal set up has no bearing at all on your calorie level?
(I do wish they would add an explanatory note in there!)
When I lost weight I only needed to make one adjustment to my calorie goal to lose weight on track all the way to goal (1lb/week) but I didn't have a lot of weight to lose. My logging wasn't particularly accurate but it was consistent.
My actual exercise goals evolve all the time but that doesn't relate to my calorie or exercise goals on MFP.1 -
How do you adjust your goals on MFP? Thanks in advance.1
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I don't use the MFP goals anymore, but when I did, I adjusted them (from 1250 + exercise cals) to a TDEE goal (with exercise built in) and then to different TDEE goals as I increased exercise, slowed down my rate of loss, and went to maintenance.0
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I don't use MFP to calculate my calorie goal. I use a TDEE calculator (set my activity level to sedentary bc I have a desk job and am sedentary other than my workouts) and log my workouts --- and now eat back most if not all of those cals (bc I'm maintaining).
I would recalculate TDEE every 10lbs lost. Same with making sure to update your current weight for any other tools you use to calculate calories burned (like I use a HRM and one time I forgot to change my weight in it for a long time and so my calories burned for my runs during that time weren't accurate - they're only so accurate anyway).
But overall...the closer you get to your goal weight, the higher your calorie goal should get --- closer and closer to your maintenance level.0 -
I adjusted my exercise goal when my target of 30 minutes per day/180 min per week (walking) became routine and too easy.0
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So, I started MFP just barely into an obese BMI.
For 3 months and 15lbs, my goal was set to lose 1lb a week, and I recalculated every 2-3 lbs, dropping my calories to match.
After those first 3 months and since I have set my calories to maintain and just eat less than those. Over a week it still averages out to about a 1800-2000 calorie deficit. I recalculate maintenance calories every 5lbs or so (so for me that's a 50 calorie drop when I recalculate).
I am now six lbs and some change from a healthy BMI, and I don't really have a final goal in mind, right now. I will very likely continue doing what I'm doing, all the way to the end - which will either be me deciding I am done -- or me reaching a point where I do not have the ability/desire to further increase activity or reduce calories.
As long as I am a weight that's supporting my physical health and allows me to be active and enjoy life, I don't much care.0 -
Your exercise goals are only for you...they don't have any bearing on your calorie targets or anything else. They are just for you to right down whatever your personal goals are...I change my exercise goals when life changes and I have to change my exercise goals.
Calorie targets should be adjusted every 10 Lbs or so.1 -
Oh and I should say I set to maintain early because that red "YOU ARE OVER" thing is super unpleasant for me and I was regularly feeling bad for being a few calories (even one or two) over, or having a single hungry day in a week that netted me a couple of hundred over, in spite of being well under the calorie 'goal' for loss the rest of the week. I could not cope psychologically.1
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I haven't adjusted at all... Personally I'm starting out in the over 400 club, and I've been 500+ at one time. I tend to enjoy eating at what would be about my target if I was at goal weight. So I've been averaging about 1600 calories per day, and the weight is literally melting off over the past 8 weeks. Energy, mood, all great. So I'm just going to continue as is.
I may actually have to eat a bit more as my fat reserves eventually dwindle... But I won't have to worry about that for a long time.
As for exercises, I'm just happy to be a little more active as time goes on. Quicker to get off my *kitten*, and do anything. Lugging a 400+ lb body around can be a real chore at times. Once the spring rolls in though, I suspect I'll be feel good enough to start some walking.0 -
How do you adjust your goals on MFP? Thanks in advance.
@sarah7591
Browser version.
Home page / Goals tab / View Guided Setup or edit manually.
(Note that the exercise goal part doesn't have any impact on your calories. Just something to aim for.)0 -
I've adjusted my calorie goal upward 3 times over the past 21 months. I started at 1600 cals, now 1850. It's been 1850 for a long time. I change it when I feel like I need a change, usually boils down to "want more food".
Thanks - you said in the last 21 months how long have you been a member? And where did you start 1600 ? Just curious.0 -
AndreaTamira wrote: »I adjusted my calorie goals down every 2.5kg for a while. Just refreshed MFP with my updated weight but the same weight loss rate. Bottomed out at 1200 cals now. Will probably stay there till maintanance (either at goal weight or for a naintanance break).
I see I started at 1200 and stalled after 2 year and a half years the last 8 months till goal I downshifted to 1000.That's why I was wondering and did this post. Thanks for sharing.0 -
I've always used the calorie goal given by MFP and eaten back all of my exercise calories. (Exercise calories based on the Pacer app first, then a Polar fitness tracker, and then my current Garmin)
I started out at a weight loss rate of 0.5lbs per week. It took me a long time to figure out that MFP didn't adjust my calorie automatically to my weigh-ins, but after that I 'forced' an updated calorie goal after every 5lbs lost.
After losing about 40lbs, reaching a BMI of 27.5, I switched my calorie goal to maintenance, aiming for anything between that maintenance number and a 250kcal deficit. Still updating after every 5 lbs lost.
In numbers my calorie goal started at about 1750 (plus exercise) decreasing, as I lost weight, to 1500, and then back up to 1750 when I switched to maintenance calories. In reality, sure to increasing my activity level, I average about 2000 calories a day while still slowly losing weight.
I've lost weight at the expected rate (a bit faster in the beginning, I think my Polar underestimated my calorie burn). This show approach had been pretty painless, even if it has taken 18 months so far and probably 6 more months to get to goal.
Thanks so much for sharing. Have a great week.0 -
Are you aware the exercise frequency and duration part in your goal set up has no bearing at all on your calorie level?
(I do wish they would add an explanatory note in there!)
When I lost weight I only needed to make one adjustment to my calorie goal to lose weight on track all the way to goal (1lb/week) but I didn't have a lot of weight to lose. My logging wasn't particularly accurate but it was consistent.
My actual exercise goals evolve all the time but that doesn't relate to my calorie or exercise goals on MFP.
No I was not aware - yes I wish they would add that explanation. Thanks for sharing. I actually changed mine after over 2 years and stalling the last 9 months to goal and I had a lot to lose 100 pounds to be exact started at 1200 cals and then went to 1000 based on metabolism test taken at my doctor's office. Have a great rest of your week.0 -
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I don't use the MFP goals anymore, but when I did, I adjusted them (from 1250 + exercise cals) to a TDEE goal (with exercise built in) and then to different TDEE goals as I increased exercise, slowed down my rate of loss, and went to maintenance.
I am sorry for my ignorance but what is TDEE your the second person who has mentioned it and I don't know what it means. Thank you.0 -
westrich20940 wrote: »I don't use MFP to calculate my calorie goal. I use a TDEE calculator (set my activity level to sedentary bc I have a desk job and am sedentary other than my workouts) and log my workouts --- and now eat back most if not all of those cals (bc I'm maintaining).
I would recalculate TDEE every 10lbs lost. Same with making sure to update your current weight for any other tools you use to calculate calories burned (like I use a HRM and one time I forgot to change my weight in it for a long time and so my calories burned for my runs during that time weren't accurate - they're only so accurate anyway).
But overall...the closer you get to your goal weight, the higher your calorie goal should get --- closer and closer to your maintenance level.
Sorry what is TDEE and HRM? And I found the opposite happened to me I had to lower my calorie intake the last 9 months to finally make it to goal. And this was according to a metabolism test I took at my dr office that said I was consuming to many calories . It was some complicated test where I breathed into a machine and they measure my metabolism and caloric need on the machine and when I went from 1200 calories to a 1000 I loss the last 15 pounds and made it to goal this last feb.0 -
LisaGetsMoving wrote: »I adjusted my exercise goal when my target of 30 minutes per day/180 min per week (walking) became routine and too easy.
Thanks so much for sharing have a great week,0 -
mpkpbk2015 wrote: »I don't use the MFP goals anymore, but when I did, I adjusted them (from 1250 + exercise cals) to a TDEE goal (with exercise built in) and then to different TDEE goals as I increased exercise, slowed down my rate of loss, and went to maintenance.
I am sorry for my ignorance but what is TDEE your the second person who has mentioned it and I don't know what it means. Thank you.
Total daily energy expenditure. It's what your calorie requirements/expenditure is over a day - not just what your calorie needs to exist and take care of basic biological functions are. It changes based on things like how many steps you walk, how much of your day is standing up, and in some cases purposeful exercise (if regular) and some you add exercise calories in separately.
Truthfully you're a good example of why not to drop to a 1200 calorie diet at go, and go for faster loss. Because your metabolism will adapt if you eat a static amount of calories for a long time, meaning that at some point if you want to lose more you have to eat fewer calories -- and when you're already starting at 1200 you don't have a good way to cut more calories - especially not to maintain and have it be sustainable your entire life.
The goal is to get to the end of your weightloss eating as MUCH food as you can. Doing that requires some slower loss and even, as things go, some periods at maintenance.
I should end up maintaining at about 1700-1800 calories, I think. Probably more like 2000 when I add in exercise. I can do that.
If I had dropped to 1200 to go I'd have lost faster but in order to continue to lose I would have, yeah, ended up eating 100 calories a day and maintaining on 1200.
That? Is not a thing I can commit to for life.0 -
wunderkindking wrote: »So, I started MFP just barely into an obese BMI.
For 3 months and 15lbs, my goal was set to lose 1lb a week, and I recalculated every 2-3 lbs, dropping my calories to match.
After those first 3 months and since I have set my calories to maintain and just eat less than those. Over a week it still averages out to about a 1800-2000 calorie deficit. I recalculate maintenance calories every 5lbs or so (so for me that's a 50 calorie drop when I recalculate).
I am now six lbs and some change from a healthy BMI, and I don't really have a final goal in mind, right now. I will very likely continue doing what I'm doing, all the way to the end - which will either be me deciding I am done -- or me reaching a point where I do not have the ability/desire to further increase activity or reduce calories.
As long as I am a weight that's supporting my physical health and allows me to be active and enjoy life, I don't much care.
Thank you for your insights and for sharing. Have a great week.0 -
Poobah1972 wrote: »I haven't adjusted at all... Personally I'm starting out in the over 400 club, and I've been 500+ at one time. I tend to enjoy eating at what would be about my target if I was at goal weight. So I've been averaging about 1600 calories per day, and the weight is literally melting off over the past 8 weeks. Energy, mood, all great. So I'm just going to continue as is.
I may actually have to eat a bit more as my fat reserves eventually dwindle... But I won't have to worry about that for a long time.
As for exercises, I'm just happy to be a little more active as time goes on. Quicker to get off my *kitten*, and do anything. Lugging a 400+ lb body around can be a real chore at times. Once the spring rolls in though, I suspect I'll be feel good enough to start some walking.
Congrats on the weigh melting off and keep doing what your doing if it's working. thanks for sharing. Have a great week. Virtual hugs.0 -
cwolfman13 wrote: »Your exercise goals are only for you...they don't have any bearing on your calorie targets or anything else. They are just for you to right down whatever your personal goals are...I change my exercise goals when life changes and I have to change my exercise goals.
Calorie targets should be adjusted every 10 Lbs or so.
Thanks for sharing, appreciate your insights.0 -
wunderkindking wrote: »Oh and I should say I set to maintain early because that red "YOU ARE OVER" thing is super unpleasant for me and I was regularly feeling bad for being a few calories (even one or two) over, or having a single hungry day in a week that netted me a couple of hundred over, in spite of being well under the calorie 'goal' for loss the rest of the week. I could not cope psychologically.
I agree the You are over is a downer - because I workout so much I get the same annoying you are under message even though I ate the calories I set out to eat for the day just didn't eat all the exercise calories because I stop eating when I am full0 -
wunderkindking wrote: »mpkpbk2015 wrote: »I don't use the MFP goals anymore, but when I did, I adjusted them (from 1250 + exercise cals) to a TDEE goal (with exercise built in) and then to different TDEE goals as I increased exercise, slowed down my rate of loss, and went to maintenance.
I am sorry for my ignorance but what is TDEE your the second person who has mentioned it and I don't know what it means. Thank you.
Total daily energy expenditure. It's what your calorie requirements/expenditure is over a day - not just what your calorie needs to exist and take care of basic biological functions are. It changes based on things like how many steps you walk, how much of your day is standing up, and in some cases purposeful exercise (if regular) and some you add exercise calories in separately.
Truthfully you're a good example of why not to drop to a 1200 calorie diet at go, and go for faster loss. Because your metabolism will adapt if you eat a static amount of calories for a long time, meaning that at some point if you want to lose more you have to eat fewer calories -- and when you're already starting at 1200 you don't have a good way to cut more calories - especially not to maintain and have it be sustainable your entire life.
The goal is to get to the end of your weightloss eating as MUCH food as you can. Doing that requires some slower loss and even, as things go, some periods at maintenance.
I should end up maintaining at about 1700-1800 calories, I think. Probably more like 2000 when I add in exercise. I can do that.
If I had dropped to 1200 to go I'd have lost faster but in order to continue to lose I would have, yeah, ended up eating 100 calories a day and maintaining on 1200.
That? Is not a thing I can commit to for life.
Thank you - I was 227 pounds and on the verge of becoming diabetic. So basically the the dietician came up with 1200 calories. And it took me from May 3, 2018 till February 2021 to lose the 100 pounds so it wasn't quick. And I am only 5'1" and even at my heaviest I couldn't eat a ton of food . My problem was I had bad eating habits all my life and emotionally ate junk food. I now know how to eat and want to be around for my children. And realize all the processed high calorie foods were actually according to psychological studies adding to my stress and anxiety which made me eat, which stressed me out - so it was a vicious circle. that thank god I am off. And eating is about choices and I can live with 1000-1200 to maintain what I have achieved.
Thanks for explaining TDEE to me. Have a great week. And good luck on your weigh loss journey. And thanks again for sharing. 💖💖💖1 -
I haven't adjusted once! I eat 2400 calories a day and have for the last 55lbs lost. Im only 10-15lbs from goal. My weight loss now is slow but it the amount i have to lose .5 a week is a reasonable loss. 100lbs down total.
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I haven't adjusted once! I eat 2400 calories a day and have for the last 55lbs lost. Im only 10-15lbs from goal. My weight loss now is slow but it the amount i have to lose .5 a week is a reasonable loss. 100lbs down total.
Congrats on being 100 pounds down, that is a real accomplishment. It took me from May 2018 till Feb 2021so I know how hard and how much work it takes. Good luck on your final few pounds. And thanks for sharing. Have a great week.0
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