when to and how to know when you need to decrease calorie intake?

Hello Everyone!

I started my journey to lose weight 7/16 of this year. I am down about 14.5 pounds but have been stuck at this for a few weeks now. How do you know when you need to change your calorie intake? I add to my profile my current weight but it does not adjust anything. I was just not sure when it is suggested to decrease calories or where to go for it to calculate this for me like it did in the beginning.... I don't want to put in lower numbers and not know what I'm doing. Can someone please assist?!

Thank you!

Answers

  • Lietchi
    Lietchi Posts: 6,879 Member
    A few things I want to answer:
    - for the strategy side of things, I would say that 4 weeks or, if applicable, one menstrual cycle (time between two of the same relative points in your cycle) is the minimum period to not see any losses on the scale before making changes. Two can be more appropriate in case of significant changes such as a new exercise routine.
    - on the 'technical' side: MFP does not update your calorie goal automatically when you lose weight, even if you update your weight. You need to go through the goal setup again to get an updated number. https://www.myfitnesspal.com/account/change-goals-guided 14lbs is definitely enough to get a lower goal, but not a huge difference
    - a smaller body requires fewer calories and if your weight is stuck for a long time, it requires a change too. If eating fewer calories is not an option, than the only remaining option is to increase your activity level. Either by exercising more or being more active in daily life (for example taking the stairs instead of the elevator, walking instead of taking the car to a nearby shop,...)
  • westrich20940
    westrich20940 Posts: 921 Member
    I think every 10lbs I lost I just recalculated my caloric goal.

    I used a TDEE calculator and used 'sedentary' as I have a desk job and just logged my workouts in MFP. The TDEE estimate gives you an estimate of BMR and maintenance level cals so I just figured the deficit I could do with the range I had.
  • tomcustombuilder
    tomcustombuilder Posts: 2,247 Member
    4 weeks.

    You had a rapid loss so i doubt youll really need to drop cals. Your homeostatic system may very well be making you retain water. Sometimes adding calories up to maintenance for a few day may give you the whoosh of water loss.