Should I follow the MFP nutrition it sets for me?

wifey6411
wifey6411 Posts: 1 Member
in Getting Started
Hi I have been trying to lose 20lbs I am having a really hard time so I’ve decided to ask for help here (which is way out of my comfort zone) so here goes. I’m 35yr female 5’6 155-160lbs (fluctuating).During Covid (I’m a healthcare worker)I had a bad depression episode and actually dropped to 130lbs. Over the past year I have gained it back. Now I am wanting to get back down to 140lbs but I am having a hard time it seems like nothing works. My main question is should I follow the cal./carb./fat that MFP sets for me? And if so can you tell me have you had success with it? It currently sets me at 1290 calories. Please any help is greatly appreciated.

Replies

  • sbelletti
    sbelletti Posts: 213 Member
    Based on your stats and setting activity level to fairly low since you didn't specify how active you are, this is what I get:

    RMR 1440
    TDEE 2159

    With about 20 lbs to lose, I'd go for 1lb/week loss so that's 500 calories/day deficit. Eat around 1500-1600 calories a day. If you are more active, you can eat more. If you want to lose faster, you can eat less.

    The first 4-6 weeks you may see some crazy scale fluctuations. Most of this will be water weight, so give it time. Adjust accordingly after at least 4 weeks.

    As you lose, you'll need to recalculate your numbers, and you'll also lose more slowly. I have 8-10 lbs left and I'm shooting for a half pound a week if I'm lucky.

    If you are truly eating at 1290 and not losing, I would guess your logging may not be as accurate as you think. Weighing everything? Logging everything? Looking at scale trends over time and not day to day? Are you logging exercise calories? How are you determining those? Eating those back? Water intake? Sleep? Stress? Hormonal changes? Medications?

    Lots of assistance on here, so let us know specifics and we will try to help!
  • Redordeadhead
    Redordeadhead Posts: 1,187 Member
    You can follow the MFP calories goal and macro split, IF you have set a reasonable loss rate. With 20lbs to lose, don't select the fastest weight loss rate but I would suggest choosing "lose 1lb per week".

    In addition, note that MFP is set up with the activity level accounting for your normal day to day life, excluding deliberate exercise. When you exercise, you should log that and it will give you more calories to eat.
  • sijomial
    sijomial Posts: 19,808 Member
    "It currently sets me at 1290 calories." (Plus exercise of course.)

    But it's not the tool setting that goal, it's come about by the choice you made when setting your rate of loss. You have had a couple of major swings in weight over the last couple of years, probably far better to slow things down and choose a slower rate of loss.
    You have also had a hard time so I'd suggest making dieting even harder then it has to be is not the wisest choice for all aspects of health.

    As for macros - the default is a reasonable guideline for the majority but us humans can thrive on wildly different macro splits. Personally I went for higher protein, moderate fat and as many carbs as fitted in my calorie allowance. You can change them if you like or simply use them as very rough guidelines rather than restrictions. You can choose to ignore them completely if you are confident you have an overall healthy diet and don't need to track them.

    What isn't working and how long have you been trying?
    Without data you can only get generic advice.

  • westrich20940
    westrich20940 Posts: 950 Member
    I was gonna say that if I use a TDEE calculator (I used 'lightly active'...I'm not 100% sure on how to calculate since you're a healthcare working and so on your feet most of your work-day).

    It gives 1945 as your TDEE...so theoretically that's how many calories you would need to eat to stay the same weight.

    So 1st, your deficit is likely much too high right now. Especially since you really only have 15-20lbs to lose. You can use MFP to set your goal for weight loss at .5lbs/week. That would increase your daily goal for calories which I think would help.

    For macros...you kind of have to start with generic ones IMO and then see how you feel the best. I personally feel better when my fat and protein are higher (especially my fat, I tend to get a lot of my daily cals from fat sources). But that'll be individual to everyone, whichever way makes you feel satiated better.

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