Calorie goal not acurate?
Idk52
Posts: 5 Member
Hi. I'm 5ft and mfp told me to eat 1200 kcal/day to lose weight. Fast forward a week: I felt ravenous, miserable, and weak. When I weighed myself, I'd lost way more weight than projected. After trial and error, I found that I can lose 0.5-1lb/week on 1650 kcal/day. I take 5k walks every day, but other than that I get little physical activity. How does this make any sense? I'm questioning these calorie targets... I don't even want to imagine how miserable I'd be if I stayed at 1200.
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Replies
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What activity level did you set yourself as?
Did you log the 5k walk separately and take into consideration about half the calories (half used non randomly because we're dealing with a moderate long duration activity. The 50% in this case mainly has to do with net vs gross activity calories and the number of calories already assigned by MFP for the same time duration) in your estimations?
How active (total number of steps outside your walk) are you during the rest of your day? Less than 3000 steps in total over the other 15 odd hours or so you're up and about?
Look. MFP deals with statistical averages and estimations. You get to discover your true results by watching you average response over longer periods of time (think months not weeks)
Reality suggests that adjustments often take place with incomplete information because most of us (correctly) will make adjustments based on incomplete information. But it is not just the tools, it is also the inputs, the measurements, and the understanding.
5 kilometer walk is a good hour or more of walking for most people, I.e. 6 to 8k steps. Absent anything else, by itself, and if lumped in general activity instead of being accounted for separately, it will push you to a higher physical activity multiplier then the one labeled in the app as sedentary/not very active.
Probably together with minimal self care activities it will push you to a level of over 10k steps (not meters) in a day and that would more often than not qualify as "active" = physical activity multiplier of 1.6. not sedentary or lightly active.
How would that have modified your eating targets? 🤷🏻♂️
In any case. The name of the game is setting reasonable goals and adjusting based on correctly quantified results.
Which you're doing!
So well done👍7 -
Amplifying PAV's 4th paragraph, from his spot-on entire post:
Calculator estimates of calorie needs, MFPs or others, just give the average calorie requirement for the population of demographically similar people . . . but we're not a population, we're individuals.
Most people are close to average (by definition, right?). A few people will be meaningfully far off, either high or low. A very few rare people can be surprisingly far, still potentially in either direction. That's pretty much just how statistics work.
PAV is right, too, that there are many potential sources of discrepancies attributable to how well we understand and use the estimating tools. Those are worth considering, as more probable sources of discrepancies most people might see.
Still, everyone is best off IMO to think of MFP's (or some other so-called "calculator's") calorie estimate as a starting point. Follow it for 4-6 weeks, then adjust based on actual personal weight-change results. (For pre-menopausal women, they should compare body weight at the same relative point in at least 2 different menstrual cycles, because hormone-related water weight shifts can be dramatic, and aren't the same from one woman to the next.)
However, the one case where I'd strongly suggest adjusting more quickly than that 4-6 weeks is if one is both losing ultra-fast, and feeling pretty bad (very hungry, weak, fatigued, or that sort of thing). Too-fast weight loss can be a health risk; better to lose a little slower, even if that first short time period ends up being misleading.
So, if you've already adjusted and are losing fine at a higher calorie level, the issue is not whether the calculators are accurate . . . it's more about whether you're average, or close to average. Reasons why one is non-average may not be obvious, either.
I had a similar experience, 6+ years ago when I started calorie counting: MFP gave me a goal of 1200 calories plus exercise, and I ate the whole 1200 plus all my carefully-estimated exercise calories. I lost too fast, got weak and fatigued, and even though I adjusted quickly, it took several weeks to recover fully. I lost fine at 1400-1600 plus all exercise calories, so gross calorie intake of 1600-2000 most days.
Even now, MFP thinks I'd maintain at something like 1500 + exercise. That whole 6 years of experience, most of which has been maintenance, confirms that I maintain at 2000 or a bit higher, still plus exercise, so 2200-2500 or so most days, at 5'5", mid-120s pounds, age 66. MFP's fine, its estimates work for lots of people, I'm apparently just not average. (I'm happy that I'm non-average in the "can eat more" direction, TBH!)
Believe your results, but (IMO) don't assume that they'll generalize to others. Most people are close to average. Only a few are quite distant from it.
If you lose 0.5-1 pound a week averaged over many weeks, consistently eating 1650, the implication is that your current-weight maintenance calories are somewhere in the 1900-2150 range, which isn't all that improbable (even if non-average).
I admit, I'm also wondering if you may've selected a 2 pounds a week goal at first, when that was too aggressive for your current size, because MFP is willing to go as low as 1200 for women, but no lower, including women who'd be better off losing a bit more slowly, in terms of sustainability and best odds of continuing good health. I'm not being accusatory in saying this, because it's a common assumption that 2 pounds a week is a great goal for everyone, but most of the successful people here have slowed down below that, at least by the time they got within 25-50 or so pounds of goal.
P.S. As a generality, which doesn't apply to you because you're doing fine at a higher calorie level, sometimes people being very hungry at first, but without the "losing fast" evidence, can have to do with something other than the calorie estimate. Some possible roots of hunger/appetite, but without fast loss, include non-filling food choices, less than ideal nutrition, unpersonalized timing of eating, unpersonalized choice of diet plan, very inadequate sleep, very high stress, among other things - or some combination of those.
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Walking 5 k at a brisk pace burns around 250 calories. So if you start with the 1200 cal recommendation and then plan on extra to cover your exercise, that is 1450 cal per day. Not so different from the 1650 that you find works for you. But by all means if the 1650 cal seems sustainable, is less than what you used to eat, and results in weight loss that you are happy with, then maintain that.
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P.S. also realize that the first two weeks on a diet you are likely to loose a lot of water, so loss may appear extra-rapid. There are several reasons for this. When your body stores glycogen, water molecules accompany the glycogen. Any diet is likely to deplete glycogen stores, especially low-carb diets. If you are eating healthy or avoiding processed foods, you may find yourself eating less salt. A sudden change to lower salt diet will cause you body to temporarily shift fluid and get rid of water to maintain the same sodium concentration in your blood. This is only temporary - your kidneys will then start keeping more sodium and your fluid balance will return to normal.6
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Walking 5 k at a brisk pace burns around 250 calories. So if you start with the 1200 cal recommendation and then plan on extra to cover your exercise, that is 1450 cal per day. Not so different from the 1650 that you find works for you. But by all means if the 1650 cal seems sustainable, is less than what you used to eat, and results in weight loss that you are happy with, then maintain that.
5k burns varying amounts of calories at a brisk pace depending on body size. For me (125 pounds/57kg), it would take about 90 minutes at 6kph (so 9km walk, moderately brisk) to burn about 250 net calories, per the ExRx walking calculator. 250 calories for 5k - net calories, which is what one really wants to add in MFP - would be for 100kg person. Possible that OP is 100kg/220 pounds at 5 feet tall, but it's not something I'd assume without more info.
I take your general point, but the specific numbers are very size-dependent.2 -
I'm about 5 foot and maintain around 16/1700 calories I guess (and I'm small - around 45 kg).0
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Hi. I'm 5ft and mfp told me to eat 1200 kcal/day to lose weight. Fast forward a week: I felt ravenous, miserable, and weak. When I weighed myself, I'd lost way more weight than projected. After trial and error, I found that I can lose 0.5-1lb/week on 1650 kcal/day. I take 5k walks every day, but other than that I get little physical activity. How does this make any sense? I'm questioning these calorie targets... I don't even want to imagine how miserable I'd be if I stayed at 1200.
When I started on MFP I chose a two pound per week rate of loss and also got 1200 calories per day. That lasted until lunch
I wish people could get this information before setting their weekly weight loss goal:
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It's off for me too. It's the hazard of calculators basing their numbers on averages. I am maintaining right now at about 1900-2100 calories a day. MFP thinks I should be eating about 1700 to maintain at 125 and 5'5". Individuals vary, and that's okay -- but it means your own math/results will also be the most important.3
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MFP always gives me 1200 even when I select half lb per week. I think this is because my app is set to sedentary. At my age with a desk job, It’s possible I have some days I burn 1600-1700 calories alone. However I have realized that I lose just fine at 1400 calories per day plus eating back my exercise calories. You have to figure out what works for you rather than trust implicitly.2
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I'm just under 5ft, aiming to lose around 1 stone to get to a sensible weight for my height - which is 8 stone. I use a Fitbit, which tells me if I have a lazy day, I burn around 900 calories in total. If I get in 12,000 steps, plus yoga, plus a 20/30 min cardio workout, calorie burn comes in around 1700/1900 per day. I find it very difficult to lose weight without being hungry! And doing that amount of exercise every day is tiring and I end up losing motivation rather than lbs. Good luck!1
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sounds like you've figured out how you want to lose weight a half pound a week at 1600 or so calories so you don' t have to suffer. That's great. So, mfp was off on in your case.. don't worry about that.. I'm happy for you that you get to eat more and still lose. Just my opinion. I think 1200 calories a day sucks...and is miserable.1
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The best way to learn about your caloric needs is to weigh your self every morning after the morning ritual and without clothes. Do this for about two weeks with accurate calorie counting (please use a scale). You will be able to see what calories are required to lose fat or stay the same weight. The most difficult part is calculating your basal metabolic rate without activity (laying around basically).0
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