Can someone help me understand a change in my base calorie goal ?

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Hi all,

I started with MyFitnessPal back in Feb 2024 with a goal to lose about 60lbs. Upon getting started with the app, I plugged in my height, weight, age, etc. and set my desired weight goal.

After doing that, my daily base goal came out to be 1900 calories. I have since been following that base goal, along with getting 10,000 steps daily (as well as moderate exercise like jogging, pushups, sit ups, 3-4 times per week), and I have lost 40 lbs. I weigh myself almost daily to track progress.

Over the last month, however, I seem to have hit a "plateau" and I'm hovering just around 190lbs. I know that this "plateau" is a common thing, and I did a bit of research trying to understand the science behind it…The general idea I gathered is that as I have lost weight, my metabolism has slowed a bit, and therefore my daily calorie goal should be adjusted further downward (assuming the same level of activity) to maintain a calorie deficit and continue to lose weight.

I went into the "goals" section on the app and tried to see if I could adjust accordingly, as I understand that the app calculates your base goal by factoring in your current weight, activity level, etc. I even adjusted my weight loss goal to 1.5 lbs a week (up from 1lb/week) to be a bit more aggressive, and interestingly, my base goal came out to be 2,610 calories.

Can someone help me understand why this might be? I was expecting a downturn in my base goal, but instead there was a significant increase. I am not looking to lose weight in an unhealthy way, and I am very much committed to getting proper nutrition. I just am having a difficult time understanding whether this is accurate or if perhaps I did something wrong when trying to adjust my goals in the app.

Any help or advise would be greatly appreciated, and I'd be happy to share any further details if that might help to get a better idea of my situation.

Thank you for taking the time to read!

Answers

  • AnnPT77
    AnnPT77 Posts: 36,957 Member

    Congratulations on your excellent results so far: That's great!

    First, double check your profile settings carefully. Typos are possible for any of us.

    Second, MFP recently changed the calorie estimating formulas based on newer research. Most people going back through guided setup find the changes will slightly increase their calorie goal.

    Your increase is not "slight", though, and it's for a faster loss rate besides. That made me wonder about typos.

    If I were you, I'd use my most recent month of logging and weight change to estimate a personalized new calorie goal, and input it manually, rather than letting MFP estimate. I've got to admit, I also wonder whether it's ideal health-wise to speed up weight loss when there's less available fat still to be lost, but you didn't ask that, and it's entirely your call.

    Wishing you continuing excellent progress toward your goals!

  • forest_explorer
    forest_explorer Posts: 4 Member

    Thanks so much for your reply and for the kind words. After posting my question here, I continued to poke around in the goals section, and I somehow arrived at a more reasonable base goal, though I am completely confused as to how.

    Just to clarify, I only ever entered the following info upon installing the app:

    -Starting Weight

    -Current Weight

    -Goal Weight

    -Weekly Goal

    -Activity Level

    I never added any nutrition goals or fitness goals. I also confirmed that there are/were no typos.

    When I started researching why I had reached a plateau for my weight loss, I gathered that I needed to reduce my daily calorie intake to continue losing weight. This made sense to me, since my current base goal of 1,900 calories didn't seem to be facilitating any further progress at my current weight (now 40lbs less than when I started).

    When I went into the goals section, all I had available to change were the items listed above, and really the only thing that seemed logical to change was the "weekly goal." I did that solely to see if it would calculate a new (lower) daily goal for me, but I would appreciate any insight into whether that is actually a proper & healthy approach. I would be perfectly happy to continue on the 1lb/week rate, I just want to ensure that I'm making the necessary changes to achieve continued weight loss to reach my desired weight.

    With that being said, after I posted my question, I went back into the goals section and changed my weekly goal back to 1 lb/week, just to see what would happen. I closed an re-opened the app, and now base goal is now set to 1,920 calories…I'm utterly confused! Just out of curiosity, I went in and changed the weekly goal again, back to 1.5lbs/week, and the base goal now went down to 1,670. Again, I'm totally confused. The only thing I have changed at all in the goals section is the weekly goal - and that I only did just recently.

    So now I'm left wondering how it ever came up with the 2,610 goal…and also wondering if the 1,670 goal seems reasonable/healthy for me to continue losing weight.

    Thanks so much in advance for any input!

  • Lietchi
    Lietchi Posts: 7,213 Member
    edited May 28

    I'm not sure we'll ever know why you suddenly got that high goal and now a lower one again - a glitch perhaps. But I can tell you that it's good to regularly go back to your goal settings to confirm them (just change a setting and change it back) since MFP doesn't automatically update your calorie goal as you lose weight (entering weigh-ins isn't enough to trigger an update).

    In normal circumstances, that would have given you a calorie goal a few hundred calories lower than the original one. But since they also updated the activity level setting, that basically gave you your original calorie goal again.

    You haven't given us any info about yourself except some info on how active you are (unless I missed it) - sex, age, height, current and goal weight would be relevant? But if 1900 is no longer giving you results, and especially since you've been following the same calorie goal through 40lbs of loss, 1670kcal sounds quite sensible.

  • PAV8888
    PAV8888 Posts: 15,327 Member

    Congratulations on an excellent loss so far! Are you using a trendline to evaluate your weight changes? When loss slows down it is common for people "at ground level" to not be able to see their progress. But a retrospective look at their trendline reveals that the ups and downs were still resulting in progress.

    The large increase you saw will have to remain a mystery and a glitch. There is no reasonable reason for it! The small increase you see at the selected activity setting + loss rate combination in spite of having lost 40lbs is fully explainable by the fact that MFP has changed the activity multipliers used in their definitions.

    I am not convinced that you NEED to change your 1900 target in response to your one month perceived weight loss stall. Personally I would consider doubling down on my LOGGING accuracy and not on my Caloric target. The effect on Calories eaten might end up being the same. But I personally believe that the mindset of fitting the most I can in a Caloric allowance is a better mindset than one where I am trying to "survive" on a minimal allowance.

    I don't doubt that your loss rate will be slower than it used to be but I don't know that it is the end of the world if that is the case.

    That said, the options are not just 1920 or 1900 or 1670. If your loss has slowed at 1900 you can always aim for 1800 or 1750 and adjust as you want.

    Best of luck in your continuing loss… and in landing into an effective maintenance thereafter!

  • csplatt
    csplatt Posts: 1,361 Member

    1670 sounds great if you stalled on the other number. If it’s too aggressive and you’re hungry, just move in that direction more gradually.

  • forest_explorer
    forest_explorer Posts: 4 Member

    Thank you all again for the very thoughtful and insightful replies.

    I also wondered whether the 2,610 base goal was the result of a glitch of some sort, but my pressing concern (which I didn't explicitly express) was whether I could possibly severely undershoot my calorie intake - which I know isn't healthy and can have some scary consequences.

    My relevant info is below, in case it might help for some better tailored advice for my particular situation:

    Sex - M

    Age - 40

    Height - 5'7"

    Current Weight - 189lbs

    Goal Weight - 170lbs

    I do have a trend line which does reflect some ups & downs, but it has essentially hit a flat period. I too agree with the "pack as much into the caloric allowance as possible" approach rather than the "subsist on a minimal allowance" mindset. Again, I want to do this healthily rather than quickly.

    I also was considering if it might make sense to meet somewhere in the middle, between the 1,670 and 1,920 targets…and from the (very helpful) responses here, I'm gathering that this sounds like a reasonable approach. I'm going to go ahead and shoot for the 1,750 mark and see where that takes me over the next few weeks.

    Is there a way though to manually set my daily base goal to that 1,750 figure? I really haven't done any tinkering with the app other than just input my basic info, most of which is listed above.

    Of course, any further insight or suggestions are welcomed and greatly appreciated!

  • AnnPT77
    AnnPT77 Posts: 36,957 Member

    Yes, you can set your calorie goal manually. I have to do that, because MFP's estimates are wildly inaccurate for me (not because of anything wrong with MFP, but because I'm a statistical weirdo). Loosely, instead of going through guided setup, you just edit the calorie goal number. Where/how to do that is different in web browser MFP vs. the phone/tablet app, so if you need more details, please say which version you're using and I'll be more specific.

    If your logging has been quite tight already - weighing food, not using other people's recipe-type entries ("meat lasagna - one plate" kind of thing) but making your own meals/recipes, logging every day even ones you might rather forget, every bite/lick/taste/beverage/condiment/cooking oil/etc., then you can use your most recent 4-6 weeks' logging data and bodyweight to estimate your maintenance calorie needs, then substract calories to generate your weight loss.

    It's not hard to do, but rather than type it all out here, I'm going to point you to a post in the maintenance section that explains it in detail (because I'm lazy and want to save typing). That's here:

    Use method 3 in that post, "Estimate from History" to get a personalized estimate of your maintenance calories, then subtract 500 per day for a pound a week estimated loss rate (or apply arithmetic to the 500 for other loss rates, like half of it, 250, for half a pound weekly loss). Stick with that for another 4-6 weeks to reality test it. (If you were female of the relevant age/stage, I'd suggest using one full menstrual cycle of data rather than 4-6 weeks, but you're not.)

    That estimating process worked very well for me during loss, and continues to do so during maintenance, even though my calorie needs differ significantly from what MFP and my good brand/model fitness tracker imagine would be true - hundreds of calories. 🤷‍♀️ Almost ten years of successful logging and weight management experience suggests my estimate is close to right, and theirs are very wrong. 😉😆

  • forest_explorer
    forest_explorer Posts: 4 Member

    Thank you so much for all of the very helpful information! I’m most certainly not nearly as scientific as you are, but I can see myself getting there…for now, I’m okay with “ballpark-ing” it as long as I continue to achieve progress. I’m going to work everything you’ve given me and tweak as needed. Greatly appreciated!!!